:-) yes?

I disagree that squats are a good overall strength indicator

Power Clean and Press? I'm still working on mechanics for those.

why? they require strong hams, quads, glutes, spinal erectors, traps, lats, and the ability to use them all basically at the same time.

seems like a better overall strength indicator than the bench.

then again, my vote goes to deadlift. it always goes to deadlift. :-) :-)

:-)

I can go with the deadlift. That is a brutal exercise that always gets me pumped when I do it, especially after squatting.

Man ... now I want to go deadlift something.

Where's my Geo? :-)

:-):-):-)

I would say Deadlift for best over all strength indicator. I don't know about bench being an isolation exercises, that sounds like a bunch of bull to me.

As for the bench form question I have always told people this...I think we debated about this before.

A closer grip with elbows tucked, a solid base and tight back will keep you healthy and strong, and allow you to press a long time.
A wide grip with no base to push from will destroy your shoulders.
If you want chest isolation flat bench is not the answer. If you want to get strong and pack on some decent mass, bench away.

I'm over the crud as far as I can tell Tom. Everything seems to have rolled out so to speak lol.

Pulling tonight.

Pull one more for me, Frank. I'm on a DL embargo for a few weeks total. Gonna get back on the horse next week, methinks.

Okay ... maybe sooner. Gotta paint my ipod pink first, though. :-)

Pink ipods are mandatory for heavy deadlifts.

:-)

I need to get some pink earbuds to go with it tho. Pink cord too.

These should do:
http://www.amazon.com/Coby-CVE51PNK-...6717583&sr=8-8

BTW, you are right Frank. I misread the listing. BB.com has it listed as compound. My bad.

with this:

http://www.amazon.com/Apple-iPod-nan...6717766&sr=1-8

though this is more likely to be my next one:

http://www.amazon.com/Apple-iPod-shu...6717810&sr=1-5

:-) (and if you think I'm joking, you don't know me well enough)

Pony up the 20 bucks and get the 2GB one Prof.

Heavy lifting requires, a pink ipod with matching pink headphones held inside a pink, possibly leopard print fanny pack.

Tonights session blew ass for me. Bombed 2 lifts, another totally failed attempted. Dont know why but my quads and hams felt tight for who knows why. Overall bad night.

Good one tonight. I was feeling it after three days off.

bench press
135 x 12 x 2 sets (warm up)
155 x 10 x 2 sets
175 x 8 x 2 sets
195 x 6 x 2 sets
215 x 5 x 2 sets

decline bench
185 x 6 x 3 sets

cable cross overs chest
70 x 10 x 3 sets

dumbell curls
50 x 10
55 x 10
60 x 8

barbell curls
95 x10 x 3 sets

skull crushers
85 x 10 x 3 sets

close grip bench
165 x 6 x 4 sets

overhead cable tri rope extensions
100 x 3 x 3 sets

cable tri rope pull downs
80 x 10 x 3 sets

cable v-grip push downs
120 x 8 x 2-1/2 sets (tri's gave out)

abs cable
150 x 20

crunches cable 150 x20

Broke a sweat. :-)

Cardio tomorrow.
Back and legs Thursday.

I agree with you that those exercises are a better indicator of overall strength than the flat bench. Keep in mind though, that sheer strength is not everyone's goal. Sport specifric training, bodybuilding, weight loss, etc are often more important to some lifters.

That being said, I was always stronger (relative to my weight) on squats and deadlifts than I was on flat bench. At this point, I am actually significantly stronger on the incline bench that I am on flats, and find it builds the pecs better as well (for me).

Joey!! :-)


Good news, Frank! :-)

that IMHO is the best one :-) of course I'm in the minority here.

Pete has the best answer, try it dokk and find out why :-)

Decided to try out the workout from Starting Strength last night, and so change things up a bit.

Squat
45x8
95x8
135x6
185x5
235x5 (3 sets) - new PR

Deadlift
135x5 (6 sets) - had someone to watch me left and critique form, so was working on that rather than push the weight up. Think that was even harder than pushing the weight, tbh.

Press - Standing, Overhead - first time I've done this with a barbell
45x5 2 sets
65x5
95x5 3 sets

I was tired but not bombed after finishing. My quads are a bit sore today.

last night 4 miles then light weights and high reps for chest, biceps, triceps :-)