#6331781 - 05/09/12 04:15 PM
Re: Four weeks progress...
[Re: ]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Chest is a bitch...trust me. When you're genetically predisposed to small mass there, it's going to be a long struggle to gain. Everything around it will swell first, or at least it did for me, as my arms, back, shoulders and then chest seems to be the order of growth.
I'm the opposite, My arms are tiny. I've add auxilaries to get them a bit more.
But my chest is pretty awesome for my size/strength. Any mass I gain is torso first though.
This is a bit of genetics for sure.
That said, even subtle changes in you bench can change how you develop for it.
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#6332107 - 05/09/12 06:35 PM
Re: Four weeks progress...
[Re: ]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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I have weird pecs. Kind of a strange shape and nipples at the bottom. 
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#6448465 - 07/09/12 02:32 PM
Re: Four weeks progress...
[Re: DieZel]
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HX_Guy
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Registered: 02/06/01
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Week 41 Update
Haven't had a chance to update this thread in over 8 weeks as the "update days" fell at a time that I was out of town but finally got a chance to today.
At the last update, 9 weeks ago, I upped my calories from 1750 to 2250 per day and I've really seen that on the scale, not necessarily in a good way. Where I really think I've messed up is on the weekend though and really not being careful, which starting this past weekend I started to care again.
I've put on 8.6lbs in the past 9 weeks and the body fat (according to the scale) has gone from 15.1% to 17.2%. I have gotten stronger at the gym, no injuries and I feel good doing the weights though I should be much further along but out of those 9 weeks, 2 of them I was on vacation and a reset.
Some of my lifts are up a bit (Deadlift +10, Power Clean +10) while others are about the same (Bench +2.5, Shoulder Press +2.5, Squat +2.5). Chin-ups went from 12-10-7 to 14-10-7.
This is a before and after of May 9th (left) vs July 9th (right). Not a huge difference but you can definitely see more definition in the before picture.
It's definitely time for a change in my routine and that is what I will do once I max out this round, still not really sure what direction to go in really. I can't lie and say I'm not disappointed in the progress over the last couple of months. I've been eating, been getting good rest, did have some vacation but I've been hitting the gym and pushing myself as hard as I can and the gains really aren't coming. Not sure what the deal is but it's a bit frustrating, especially when you look at the gains Diezel has made in 6 months.
Total Progess: Diet + 12 Weeks of Lifting + 6 Weeks Off + 23 Weeks Starting Strength
Side: http://nitnelav.com/Body/Mouseover/Week41/NoDiet_41weeks_side.html
Front: http://nitnelav.com/Body/Mouseover/Week41/NoDiet_41weeks_front.html
41 Weeks (12 Weeks Lifting + 6 Weeks Off + 23 Weeks Starting Strength)
Side: http://nitnelav.com/Body/Mouseover/Week41/0to41weeks_side.html
Front: http://nitnelav.com/Body/Mouseover/Week41/0to41weeks_front.html
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#6546629 - 08/24/12 03:29 PM
Re: Four weeks progress...
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HX_Guy
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Of course, as prescribed in the program, but can't seem to get past 162.5LBS. It's so fucking weird too, like I can do 4 reps pretty easily, and then on the 5th I just crash...it's not even like a progressive thing where it gradually gets harder with each set.
And yea, I'm eating...so much so that I gained about 9-10 lbs.
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#6547703 - 08/25/12 02:59 AM
Re: Four weeks progress...
[Re: HX_Guy]
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DalM3
Sr Member
Registered: 07/09/01
Posts: 1076
Loc: Stockton CA, 95210
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Thanks for sharing your progress. I'm sort of going through the same thing right now. I started back in Jan. at 260lbs, 6ft 41yo. I've since lost 67 lbs., diet and exercise. I started going to a bootcamp style gym. Started very slow, it practically killed me. Finally broke through that initial pain wall about 4 weeks in, where most people give up after the first week due to muscle pain. From 2 to 3 days a week at first, to 6 days a week by late Feb. Pretty much HIIT.
At first, my diet was lo cal, <1500 avg. Boot camp made me increase 1000 just to keep from passing out. I always wear a chest strap and constantly kept my HR around 85/90% of max(180). The strap shows I burn around 1000-1200cals an hour. So I conservatively I est. an honest 800. The biggest thing I've gotten out of all of this is diet. It still is the hardest part of this whole journey, but it has changed my lifestyle for the better.
Fast forward to now. I now consider my self skinny fat. I've got no muscle, very slight trace of man boob still left, and an absolutely sagging ass. I can do 50 pushups, 100 situps, and run 6 miles under 50min. All this and I still can't do 1 proper pull up. I've lost 6"(34" woohoo!) around my waist but have no visible abs. You can still see fat around my gut, tri's(when I flex), and bit on my under my chin. I think my ass is narrower than my thighs.
I'm now into week 3 of strong lifts 5x5 with hopes of getting stronger. I thought I would be extremely happy with just the weight loss, but now I find myself disappointed by the lack of muscle after all this hard work. I lift 3 days and still HIIT twice. I plan on doing a 1/2 marathon in Oct. so I'm not going to let up on the cardio until after that. I know it's a bit detrimental to recovery, but I'm still trying to accelerate weight loss.
My goals(new) for now are to gain strength and 1/2 marathon in less than 1:40. I'll probably create my own post with pics and story sometime after I finish the first 12 weeks of SL. This whole journey has been a roller coaster of trial and error. Absolutely to many cooks in the kitchen when it comes to fitness training. Again, thanks for sharing your progress.
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#6552425 - 08/27/12 10:47 PM
Re: Four weeks progress...
[Re: DalM3]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Way to stick with val.
Definitely time for a change with the plateu in bench.
Have you added push-ups or dips as an auxillary? I think both are "allowed" with S.S. I suspect a lot of it is just related to your lack of overall muscle/strength your whole live. It takes time sometimes. I've noticed your lats and shoulders have grown too, which may make your pecs look smaller.
Still great progress since the beginning. I'd be intrigued to see what program you go for. I've just got my apartment and job, so now it's time to find a gym asap. I've gotten to bench once in 2 months. ugh...
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#6554498 - 08/28/12 07:19 PM
Re: Four weeks progress...
[Re: DieZel]
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HX_Guy
Please blame any typos on my executive assistant
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Protein has been a consistent 180-200 grams per day. Should be fine, no?
I still write down what I eat everyday Mon-Fri...*checks Google Docs*...39 consecutive weeks now.
I keep track of calories, protein and fiber.
Another thing I noticed, which I find fucking weird, is how fast my strength drops. For example, 2 Friday's ago (08/17/12), I fucked up my back doing deadlifts (262.5lbs)...bad form and on the second rep, oops...felt like a pinched nerve, so I took all of last week off from lifting.
Yesterday was my first day back at the gym and I did squats, chest press and cleans. Now last time I did these was 2 Wednesdays ago (08/15/12), so almost 2 weeks past, but I couldn't even come close to the numbers I did the previous workout.
Squats: 195lbs previous 215lbs
Press: 155lbs (could not even complete the whole exercise, stalled out on set #3 rep #5). Previous 160lbs
Cleans: 105lbs previous 115lbs
Fucking bullshit, how the hell, in less than 2 weeks, could it drop that much? Now I basically have to build back up over the next few gym sessions. Maybe everyone is sort of like this and I just don't know it? Seems odd.
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#6557126 - 08/29/12 11:42 PM
Re: Four weeks progress...
[Re: Silock]
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HX_Guy
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I'd say it's more that he doesn't know how to recruit his pecs while benching and is using mostly his triceps.
Val, google some pec activation exercises and try them out. Then, focus on that while you're benching.
Related to this...when you guys do bench press, where do you place your hands on the bar? Maybe I have mine too close and am using my triceps too much and not my chest enough? Though if that was the case, you'd think my triceps would be huge, and of course, that's not the case.
I grab the bar where I've marked it in red on the picture below...
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#6557169 - 08/30/12 12:29 AM
Re: Four weeks progress...
[Re: Silock]
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HX_Guy
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Should have colored in the area where I grab the bar before posting the pic, see the new edited pic above.
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#6557218 - 08/30/12 02:19 AM
Re: Four weeks progress...
[Re: Silock]
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HX_Guy
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Good to know, thanks for the tips. Maybe that's been the problem holding me back, seeing how all my other weights have increased, except for chest. And no, not a midget...6'0". :P
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#6557779 - 08/30/12 11:07 AM
Re: Four weeks progress...
[Re: 137]
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HX_Guy
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100?! God damn, that would take a while. I can bust out 40 or so now.
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#6558567 - 08/30/12 03:15 PM
Re: Four weeks progress...
[Re: Silock]
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Ares
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Registered: 04/01/02
Posts: 94761
Loc: Atlanta Ga
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Unless you're a midget, that's WAY too close. Like I said, I put my ring fingers on the rings (outside where you have marked red), and that's a REALLY close grip (to save my dislocate-prone shoulder). Yours is SUPER close. You need to go way wider. Most guys will put their index finger on the rings, or just outside them. Try that and see how it goes. You might need to work your way back up in weight, though. Such a drastic change could be pretty hard. Or, it may be easier considering you'll be recruiting more muscle fibers.
same here, ring finger, on the rings of the bar.
I think that puts my forearm near vertical at the bottom of the motion.
somethings up, your chest doesnt seem to be growing... 150lb bench after so many months?
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#6558762 - 08/30/12 04:40 PM
Re: Four weeks progress...
[Re: Impulsive]
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Artvandelay
Artvandelay
Unregistered
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I disagree. Get on the bench, widen your grip and try increasing the lifts. Follow up with dumbell incline and a set or two of elevated pushups on stand (dumbells work great for stands).
Not a chance I could bust out 100 pushups, but I can bench over 300 and have done 330 before.
I'd just swap flat for incline for awhile. I'm not a huge fan of dumbell press. Too easy, and too easy for someone to get injured. IMO
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#6559008 - 08/30/12 07:03 PM
Re: Four weeks progress...
[Re: Impulsive]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41792
Loc: Newsomville, CA
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I disagree. Get on the bench, widen your grip and try increasing the lifts. Follow up with dumbell incline and a set or two of elevated pushups on stand (dumbells work great for stands).
Not a chance I could bust out 100 pushups, but I can bench over 300 and have done 330 before.
yeah but whats your chest look like compared to your massive ass arms? anyone with a decent core can build up to a big ass bench, still doesn't mean you're using your chest to throw up 300lbs. I can do 120 push ups with a 200m run in between breaks in about 12 minutes. But I can't bench over 200lbs for reps because I can't incorporate my chest into it.
close grip no problem, wide grip I just have to concentrate on using the chest only and normally only feel it on negatives. I would figure someone with less athletic ability than me has it worse to where they're posting pictures of a barbell trying to ask where they should grab the bar to properly build a chest.
if you want to be strong do bench, if you want to build the chest, your sternum, and your core do regular ass push ups.
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#6559403 - 08/30/12 11:28 PM
Re: Four weeks progress...
[Re: 137]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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Push ups are more about endurance than anything else.
I don't understand your theory. You're suggesting that Val should be able to do a ton of push ups to help his bench, yet you can do a ton of push ups and still can't bench a lot.
How many push ups would it take to get a good bench? Over 120? You said:
"when you can bust 100 out no problem, worry about getting on a bench, by then your body will know how to include the chest."
Obviously, that's not true. Now, I'm not saying that he should ignore push ups or that they don't have carryover to the bench -- they absolutely do. But they're just a tool in the arsenal and not the end-all, be-all of benching with your chest.
Anyway, I think a change in grip will help him out. I think I've shown him this video before, but it's always worth another look. http://www.dieselcrew.com/how-to-bench-press-correctly
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