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

boxer15 said:
Today marks 12 weeks of lifting after a little over a year off and I didn't quite hit my goals before new year.  Still wasn't able to hit all the numbers I was at when I quit. That being said, I'm pretty happy with my progress this far and it will only get better in the year to come.

31
5'8
155lbs

As of today:
Bench: 190 x 6
OHP: 100 x 6 (might have to switch days because doing it after bench is leading to zero progress)
Squats: 225 x 6
Deads: 300 x 6

Goals:
Bench: 225 for reps (really don't care, prefer to get dips with 3 plates for reps since I'm already at 2 plates for reps)
OHP: 135 for reps
Squat: 315 for reps
Deads: 405 for reps
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Dips with 2 plates at 155 for reps and benching 190 for 6? Something is wrong here. Also military press is far more important than bench. Do it before bench to take your shoulders out of your bench or give it a separate day.
 
Dips have always been easy for some reason and bench has become a little more difficult with age.

Dips I do after bench and OHP with no issue at all.

I reverse pyramid it so I hit 6 reps with 90lbs, 8 reps with 80lbs, and finally 10 reps with 70lbs.
 
Jewbacca2 said:
boxer15 boxer15 our numbers and size are very similar, but you have 10-15 lbs and an inch on me lol
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To me that makes your lifts more impressive. I have pipe dreams of getting in the ring again so I actually don't want to gain a ton of weight, just get freaky strong.

Do you do weighted chins at all? Mine have been stagnant at +75x6.

Before I quit a year ago I was 147 with all my lifts marginally or significantly better.

A year ago I was at:
Bench:220x6
Deads: 335x6
Squats: 240x6 (my depth and form is way better now)
Rows: 205x6
Shoulder Press: 120x6
Dips: 110x6
Chins: 100x6

Depressing on how far you can fall from your prior PRs when you quit/take time off.
 
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boxer15 said:
Dips have always been easy for some reason and bench has become a little more difficult with age.

Dips I do after bench and OHP with no issue at all.

I reverse pyramid it so I hit 6 reps with 90lbs, 8 reps with 80lbs, and finally 10 reps with 70lbs.
Click to expand...
when you do dips you're lifting about 90% of your body weight so that's about 140+90=230lbs for 6. I don't see how this is possible after bench where you're only getting 190 for 6.
 
I don't know what to tell you, dude. Dips are just easy for me, maybe it has to do with the way I am built?
 
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Maybe you think you're going full ROM on your dips but you're not?

Whereas with the bench it's easy to know when you're not going full range (bar not touching chest)
 
How deep is full ROM? I'm going significantly below parallel and up to a full lock out. I usually see other dudes doing little bouncing baby dips, neither going with any actual depth or to lock out.

The only other thing that comes to mind is that my warm up before bench is inadequate and I'm fully warm by the time I get to dips. I also never fail on bench, I lift alone so I may not be pushing myself hard enough. Whereas dips I can fail with no ill consequence.

Wish I had somebody to video for me, I'd love to get critique on all my lifts.

Edit: For full ROM on dips are we talking shoulders on wrists?
 
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boxer15 said:
How deep is full ROM? I'm going significantly below parallel and up to a full lock out. I usually see other dudes doing little bouncing baby dips, neither going with any actual depth or to lock out.

The only other thing that comes to mind is that my warm up before bench is inadequate and I'm fully warm by the time I get to dips. I also never fail on bench, I lift alone so I may not be pushing myself hard enough. Whereas dips I can fail with no ill consequence.

Wish I had somebody to video for me, I'd love to get critique on all my lifts.

Edit: For full ROM on dips are we talking shoulders on wrists?
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I don't think one is supposed to lock out on dips. Keeps the tension on the tris when the arms aren't locked at the top
 
Zyzz said:
what do you guys do for abs?



havent worked em out in awhile i feel worthless doing em even though its a muscle

Core is important lol

I do all kinds of crazy ish

I ran 4 miles today did a quick ab workout in my apartment had to get ready for work

Swiss ball situps with 15 pound kettle bells
Elevated swiss ball planks
Kettle bell drags in plank position
Vups
Jacknife situps
Flutter kicks on a bosu ball

Man I do all kinds of crap lol
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amel223 said:
Maybe you think you're going full ROM on your dips but you're not?

Whereas with the bench it's easy to know when you're not going full range (bar not touching chest)
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It's really not that hard to believe especially now knowing he's a boxer. they train a lot of arms and have a lot of endurance.

Boxer like you said though you can probably actually go more than you think but I know having that mental safety net of a partner is big.
 
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I know that pain too, especially after I dislocated my shoulder. I'd wake up in the middle of the night in so much pain. Don't miss that at all
 
anybody use dyoxide preworkout?

How do I lose fat and gain muscle at the same time?  I need to be at a caloric deficit to lose weight, but I need to eat my face off to gain muscle 
ohwell.gif
 
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Don't waste your money on preworkouts. It's much easier to to pick one goal and stick with it until it's accomplished. Stripping fat is much easier than gaining muscle so that's where I would start.
 
Does anyone else feel dizziness and lightheadedness with barbell squats? For me, it's ONLY with squats and in between sets. During the set, I'm fine. Maybe it's the fact I'm doing sets of 3 and not something lighter? Though, even when I did sets of 6 I had the same issues.
 
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