Thread: Training program critique or tips-

How can I warm up for bench and/or chin ups properly without tiring myself out. I've been doing 6 mins on eliptical and then a stretch after that but god damn my forearms hurt so bad I stopped working out last Wednesday and haven’t lifted since then.

Originally Posted by awhites1

How can I warm up for bench and/or chin ups properly without tiring myself out. I've been doing 6 mins on eliptical and then a stretch after that but god damn my forearms hurt so bad I stopped working out last Wednesday and haven’t lifted since then.

A good warmup for bench is the bench itself. Start off with just the bar (no added weight) moving down slowly, stop and hold the weight on your chest for about 2-3 seconds allowing the stretch across your pectorals, (let the weight kind of push your pectorals apart and stretch your front delts), then explode up (but not so fast that you blow out an elbow or anything). Do this until your muscles just start to feel warm. Then add some weight and repeat the same thing.

I did it this way yesterday

bar only: 12 reps using this method
140 : 12 reps using this method
200: 8 reps using this method

240x5
260x5
280x5
280x5
280x6+1negative

230x8 using the method described above (but to failure)
190x11 " "
140x10 " "

these last three sets were done to work on power or explosiveness and were done with minimal rest. The 5 working sets were done with plenty of rest.

You can do something like this just adjust the poundages so you are ramping up in a similar fashion up until your heaviest working sets.

Also, experiment with your grip. I was using a wider grip before and had made it to 300x5 using that grip but I couldn't progress any further because the pressure it put on the joints. So I dropped my 5 rep max weight 20lbs and moved my grip in about two inches on each side and I am steadily increasing my weight again with no pain issues.

Originally Posted by awhites1

I'm jogging again and doing strength training on bench press (lifting as close to my max as i can with out a spotter or workout partner) and chin ups, now adding yoga.

My problem right now is my body hurts, hurts a lot and frequently. The most are my forearms and elbows followed by occasionally my neck, calves quite often, and just finally got over shin splints by slowly progressing. But I feel sore and achy, work outs getting cut short due to lack of energy.

Whats good joints protection and workout recovery plan? Fish oil, glucosamine, BCAAs??

If you want to get stronger for real, you are going to need to either get a workout partner or go to a gym where there are others that can spot you. It's the reps that I couldn't do that forced me to grow and get stronger. If I only lifted what I knew I could lift I would have never progressed. You have to push yourself beyond your capability on every workout if you want results; otherwise, after about 3 months you'll be like wtf! this is doing nothing for me anymore.

Results come from motivation=motivation comes from results. Go somewhere you can get a spot...I'll spot anyone who asks me.

Originally Posted by awhites1

I'm jogging again and doing strength training on bench press (lifting as close to my max as i can with out a spotter or workout partner) and chin ups, now adding yoga.

My problem right now is my body hurts, hurts a lot and frequently. The most are my forearms and elbows followed by occasionally my neck, calves quite often, and just finally got over shin splints by slowly progressing. But I feel sore and achy, work outs getting cut short due to lack of energy.

Whats good joints protection and workout recovery plan? Fish oil, glucosamine, BCAAs??

I have to ask bro after answering your question...Is this a serious question? I see your rep power and how long you've been on these boards and I find it hard to believe you've been around all this time jackin' around on a JCPENNEY or SEARS workout bench press set and yoga videos at home. Is this some kind of halloween joke or something? If so, you got me.

(this is like the third post I've seen from high rep guys asking questions like they've never had a serious training program)

Let me know...I am curious to know if this is a joke and I apologize if not.