who here /povertybench/?
Post symmetric strength caps, post what got you through plateaus, post stats, pics. Anything.
/PBG/ go
Stats: 5'11/180 cm, 155 lb/170 kg, 20 yo
Squat: 355/160 kg x 1
Ded: 415/190 kg x 1
Binch: 225/100 kg x 1
pic related
>>35204855
>155lb/70kg
FTFM
>>35204855
post body pics, OP.
What's your current routine? Are you eating enough?
>>35204937
I eat between 2800 and 3300 kcal a day, which is more than enough for my legs to keep progressing, but when it comes to bench I just hit a standstill. 225 has been my max for the past 6 months, whereas my squat has gone from ~305 to 350 in the same amount of time.
I'm running candito, who's not exactly the picture of a balanced lifter. Any better routines to suggest?
Pic related, taken a few months ago.
>>35204953
Legs for comparison (switched up candito's program a bit in the past month for way more volume and it's worked wonders)
>>35204962
>>35204953
LOL why the long chest? Legs look like you feel for SS without doing gomad, lots of definition there.
I think you probably will respond well to more volume, candito's program is pretty light on overall volume so probably consider switching to smolov jr for bench or something.
sup lads
any recommendations for sheiko 29?
>captcha: select all images with bread
>>35205042
bump
You need more bench volume OP, more upper body volume all around really.
Go to /plg/ and ask around about sheikp, hepburn, etc. Even better, ask any huge bencher at your gym for advice
Strength training for just over a year. Starting as a 6'5 borderline anorexic guy sucks. Currently on candito linear program
Can someone give me the link to the website
>>35207745
http://symmetricstrength.com/
My squat sucks donkey dick, i cant seem to put any weight on without hurting my left shoulder, high or low bar position.
>>35207958
Forgot pic
>>35207958
I'd say switch to front squats and do a lot of shoulder mobility work. Facepulls dumbell external rotations and prone cobras all helped me
>>35208203
Thanks for the adv
how the hell do you account for closegrip bench? havent done regular in 2 years
>>35208924
You don't really.Do you do dips or incline bench? it can only rreally give you an idea of these three for horizontal pressing
>>35208924
if you haven't trained regular they'll probably be about the same lad/lass.
>>35208966
right on, didnt know if i was under/overshooting
>tfw
>>35208998
Nigger
God damnit my bench and OHP suck so much ass.
>>35209023
Long arms? Are you touching your chest on Pendlay rows?
iktf op
>>35209028
Long, lanky arms. And yeah, touching my chest on the pendlay rows but my arms splay out like chicken wings.
>>35209040
Describe your program. I have long arms and triceps isolations every upper body day helped immensely. I did pushdownson control or volume day of canditos/tm depending which program I was on at the time and close grip bench on intensity or control day
>390 squat
>405 DL
>230 bench
>150 OHP
I didn't realize how unhealthy my shoulders were
Started doing band dislocations and face pulls and they're in good shape now
>>35209031
How is your pull up so weak compared to your deadlift?
>>35209076
Its Starting Lifts.
Workout A
Squat
Bench Press
Pendlay Row
Workout B
Squat
Overhead Press
Deadlift
5x5 for all of them, 1x5 for Deadlift
>>35209118
You mean stronglifts right?
>>35209118
Drop to 3x5 and either add chin ups to every workout B and dips to every workout A or isolate triceps every friday (Or whatever day you have a two day break after)
If you have long arms you need extra triceps work
>>35209090
https://www.youtube.com/watch?v=rehsiMpCArM
the fat weighing me down, only 8/13 were strict here
>>35209151
Yeah, sorry. Mix that shit up.
>>35209157
I'll write this down. Thanks bro.
>>35204855
I was so proud to pass 2plate on squat.
I was so proud to get to 150 on bench.
I've been doing SL all Summer.
See this
Just fuck my shit up
I'm not even worth green ink
>>35204855
no bully
3 months into lifting. My background of doing a lot of kayaking and shit as a teenager has given me a (relatively) strong back with weak legs and super tight hamstrings. It's giving me all sorts of problems.
Lifts:
Bench 165
Squat 150
Deadlift 205
Row 135
OHP 100
I've given myself two minor injuries from deadlifting due to weak legs. First time I tweaked my lower back. Pain only lasted a few days, but it was enough to keep me from lifting. Two days ago I was deadlifting and now the joint between my left leg and hip hurts, to the point where I couldn't squat today. Reading around it seems both injuries can be caused by weak hamstrings.
It's annoying because I know my back could do heavier deadlifts. My back is never sore after deadlifting. But I'm restricted because of my legs.
I've decided to take a break from heavy back exercises. I'm going to just do pull/chin ups, lat pulldown, etc, while I strengthen my legs up.
Any advice from /fit/ on this shit?
>>35209318
What program are you doing.? Deadlifts paused one inch above the ground for three seconds as a temporary substitute for regular deadlifts will help a lot.
>>35209348
>paused one inch above the ground for three seconds
Before completing the movement
>>35209318
Are you stretching?
>>35209348
I was doing 5x5. Switched to 3x5 for OHP and bench after stalling, but I'm still able to progress 5x5 on squats.
I'll try the deadlift tip. Probably do that plus lighter romanian deadlifts while I get my legs up to par.
>>35209383
Before the first injury I didn't. Now I make sure to do a lot of leg stretching before squatting or deadlifting.
>>35209457
You should be dynamic stretching as a warm up and static stretching once a day as well.
>>35204855
kill me
>>35209224
I bench 145 and still haven't hit 2pl8 on my squats what the fuck
