just PR'ed

[bbabb22]

hey guys im pretty new to the forum but ive been working out for a while. Im 5'9" 147lbs. I just put up 215 for 5 reps on bench press. 2 weeks ago i maxed out at 215 so im starting to gain some stength. i know it isnt much but i thought ide share it. im going to max out again in a couple weeks.

[Adonis]

good for you, work hard, but bench isn;'t the only lift

[Old_Fart2]

According to this: http://jackalsgym.com/programs/max_epley.html your calculated one rep max is 250. That's pretty good for 147 pounds od bodyweight. Remember not to try too much too soon. Your muscles advance a lot quicker than your tendons and you risk injury by placing too much strain on your tendons before they're ready.

And, as Adonis said, don't neglect the rest of your body. Make sure you do your squats, also, the king of all exercises.

[Adonis]

dont forget deads, snatches, cleans, dips, and chins!

[bbabb22]

I do all of those...what are snaches though. ive never heard of them.

[Old_Fart2]

Snatch is one of the Olympic lifts, the other being clean and jerk. You start as you would a deadlift, pull the weight up over your body until your arms are overhead, at the same time dropping into a deep squat. You then straighten up out of the squat. It's a very difficult lift requiring extreme coordination and concentration. Don't try too much weight at first or you'll end up flat on your back (I know from experience).

[Adonis]

The Snatch



Instructions
Preparation

Stand over the barbell with the balls of the feet positioned under the bar hip width or slightly wider than hip width apart. Squat down and grip the bar with an very wide over hand grip. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees the back stays arched and maintains the same angle to the floor as in the starting position. When the barbell passes the knees vigorously raise the shoulders while keeping the bar as close to the legs as possible. When the bar passes the upper thighs allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pulls the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.
Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).



I suggest starting with a single arm dumbbell snatch. use the same form, just one arm at a time with a dumbbell

[Old_Fart2]

Yeah, like that.

Good find, Adonis. I checked the ExRx site and couldn't find it.