Holy DB press
this.
LiE's Diet and Training Thread
- Thread starter LiE
- Start date
this.
Heavy bench makes my shoulders feel like cheese
Ha! You might want to get that checked out
Going to put together a single post today that contains my current training and diet. The bulk is going well gone from 181.4lbs (08/03/12) to 183lbs (today) so I'm steadily gaining. Started to weigh myself everyday so I can put together a graph and also make sure I'm not gaining weight too fast.
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
Take in some duct tape and strap extra plates to the end of the DBs, or strap some pink DBs to your wrists
http://www.youtube.com/watch?feature=player_detailpage&v=qy2HcZWcyfM#t=43s
http://www.youtube.com/watch?feature=player_detailpage&v=qy2HcZWcyfM#t=43s
Chest is forward and back is arched a lot, this allows you to bring the chest into the press movement. You want to pin your chest down and keep your back flat on the bench, this will allow you to hit the shoulders better. The majority of people use chest because they can shift bigger numbers.
~~ Bulk Routine and Diet ~~~
The goal is to do a clean bulk for 8 or so weeks, gaining round 1lb a week. Workouts will be intense to improve conditioning and ensure the muscles are properly stimulated. I will weigh myself each day and monitor weight gain and adjust the diet if progress isn't desired.
The routine does change slightly on a weekly basis to prevent my body adapting and being less responsive.
Diet - www.mattmccann.co.uk/docs/Diet_v3.xlsx
Routine - www.mattmccann.co.uk/docs/4_day_split.txt
The diet isn't as strict as most would like. Dinner is estimated at 400 calories, however this is often a bit more, which is fine as I increase in weight my BMR will increase. I struggle to eat breakfast a lot of the time, so I commonly swap 8.15am meal with 10.30am meal, it's easier to get down and prepare.
On weekends there is no fixed diet, so I follow the spreadsheet Mon-Fri, which is when I train. On weekends I have shakes mixed with a variety of food and try to hit a respectable amount of calories, keeping protein high.
The goal is to do a clean bulk for 8 or so weeks, gaining round 1lb a week. Workouts will be intense to improve conditioning and ensure the muscles are properly stimulated. I will weigh myself each day and monitor weight gain and adjust the diet if progress isn't desired.
The routine does change slightly on a weekly basis to prevent my body adapting and being less responsive.
Diet - www.mattmccann.co.uk/docs/Diet_v3.xlsx
Routine - www.mattmccann.co.uk/docs/4_day_split.txt
The diet isn't as strict as most would like. Dinner is estimated at 400 calories, however this is often a bit more, which is fine as I increase in weight my BMR will increase. I struggle to eat breakfast a lot of the time, so I commonly swap 8.15am meal with 10.30am meal, it's easier to get down and prepare.
On weekends there is no fixed diet, so I follow the spreadsheet Mon-Fri, which is when I train. On weekends I have shakes mixed with a variety of food and try to hit a respectable amount of calories, keeping protein high.
Ahh okay, thanks for pointing that out
Will come in useful when I come to do them
Typically, try doing your press with the bench set to '7', I use it on which is very close to flat, or completely flat at 8(max).
Prob differentiates between bench brands though!