STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

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I'll stop by my local target.. while running today's errands.. I always wanted to try the chips but didn't want to pay $8 for a bag of 4 because I don't know if I would've liked them..
I pick up a bag from GNC damn near every work day and they're about 2.50 so target getting the 4 pack is clutch. probably my biggest waste of money honestly cuz 1 bag barely tickles my appetite and they're good to me.
I also don't eat junk food or "real" chips so these come in handy when I want the crunch. my wife and baby like them too.
 

6 Rings G.O.A.T.

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I pick up a bag from GNC damn near every work day and they're about 2.50 so target getting the 4 pack is clutch. probably my biggest waste of money honestly cuz 1 bag barely tickles my appetite and they're good to me.
I also don't eat junk food or "real" chips so these come in handy when I want the crunch. my wife and baby like them too.
I been eating a lot of real chips.. so I want to kicked that habit and substituted it for quest chips.
 

6 Rings G.O.A.T.

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I remember the old formula.. I used to get cases for free back in the day and I couldn't finish them because of the awful taste..
Sea salt was the worst..

 

Black Adam

formerly tampabaysbeast
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Eighth and final squat session for the week...
1600003675090.png


Front Squat: 1x1 @ 200 ---> 305, up by 15; 3x2 @ 260
Press: 1x1 @ 110 ---> 170, up by 10; 1x2 @ 150, 1x3 @ 145, 1x4 @ 140
Pull-ups: 5x3 @ +45
Pendlay: 8x3 @ 195
Lying Leg Curls 3x10
Incline Hammer Curls ss/ Tricep Pushdowns 3x10
Face Pulls 3x10
 
Last edited:
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Triple @ 75%, Big Boss.

FWIW, this is the 1st time I've benched on this bench since March. The adjustable benches at my little gym and back-up gym are much higher...
Well this is good, you don't really have a set up so we can just start from scratch :lol:

I think showing you some videos will be better than anything but you've got to have a good set up to be successful at benching. One of the best advice I ever heard was from Chris Jones, He said to shrug up then back then down and lock your shoulder blades into place on the bench, you should be digging them into the bench as hard as you can and squeezing them together. You need to stay as tight as possible, basically to a point of being uncomfortable like youre about to pop. When it comes to foot placement that can be individual, but I like for my feet to be tucked behind my knees and this allows me to keep my arch and back tight. Ive done both heels planted for comp and heels off the ground and I really don't see a huge difference for me. Bill Kaz said he imagined his body being like a giant spring that was coiled up on the way down and has soon as he got the press command he just exploded back up. On the way down you want to try to bend the bar, literally, and that will help with staying tight. Watch these vids and you should be on the right path.

 

Black Adam

formerly tampabaysbeast
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Well this is good, you don't really have a set up so we can just start from scratch :lol:

I think showing you some videos will be better than anything but you've got to have a good set up to be successful at benching. One of the best advice I ever heard was from Chris Jones, He said to shrug up then back then down and lock your shoulder blades into place on the bench, you should be digging them into the bench as hard as you can and squeezing them together. You need to stay as tight as possible, basically to a point of being uncomfortable like youre about to pop. When it comes to foot placement that can be individual, but I like for my feet to be tucked behind my knees and this allows me to keep my arch and back tight. Ive done both heels planted for comp and heels off the ground and I really don't see a huge difference for me. Bill Kaz said he imagined his body being like a giant spring that was coiled up on the way down and has soon as he got the press command he just exploded back up. On the way down you want to try to bend the bar, literally, and that will help with staying tight. Watch these vids and you should be on the right path.

Thank you Shifu. Will watch and apply tomorrow.
 

Black Adam

formerly tampabaysbeast
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Joined Jan 31, 2016
This morning:
Front Sq: 1x1 @ 205 ---> 310, up by 15; 3x2 @ 265, 250, 235
Bench Press: 1x1 @ 225---> 305, up by 10; 3x2 @ 270;
Deadlift: 1x1 @ 405, 455, 495, 575

Already have the Stone in the freezer for afternoon squats and cardio.
 

Black Adam

formerly tampabaysbeast
746
946
Joined Jan 31, 2016
This morning:
Front Sq: 1x1 @ 205 ---> 310, up by 15; 3x2 @ 265, 250, 235
Bench Press: 1x1 @ 225---> 305, up by 10; 3x2 @ 270;
Deadlift: 1x1 @ 405, 455, 495, 575

Already have the Stone in the freezer for afternoon squats and cardio.
I lied. Ran out of time before MNF to do cardio. :smh:

Back Squat: 1x1 @ 225, 245, 265, 285, 305, 325, 345, 365, 385, 405
Sumo DL: 1x1 @ 405, 455, 495, 545
 

アキラ

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Huh. If anything my form seemed to be worse today. Will prolly have to hire a PL coach and/or take the movement back to formula. :smh: :smh: :smh:
how tall are you? Generally tall ppl with long arms already have a disadvantage for bench in terms of leverage.
 

GreenNGold89

formerly bbllplaya23
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Joined Apr 5, 2005
I remember the old formula.. I used to get cases for free back in the day and I couldn't finish them because of the awful taste..
Sea salt was the worst..

Never had these but I’ve had the cookies they make. They alright but I think they were being questioned about the stats they put on it.
 
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