Powerlifting Bench Press and Squat Workout Week 6, Monday 11/14/11 by Tuan Tran

[honeyclover80]

Do u think supplement for joints? I often sustained elbow joint pain due to lifting.

[youtubegarbage4u]

what is your height?

[510Charley]

Thx for that Tuan. A good primer for my winter workouts. Basic and heavy. Be cool,brother.

[patrick4588]

what comp are you doing on the 17th?

[5961238]

At 1:56 the lady just came out of no where.. i thought she was going to do that. I was like NO WAY!

[leronk]

To people that see slow progress, you are probably low in certain minerals and vitamins. They're the building blocks for tissue regeneration and with deficiency in any area, your body will not be able to benefit from the workout as much as it should. The goal is to get all nutrients from food, but you can get natural supplements from iHerb.com (TEG967 discount code) in the beginning to get a boost. More and more athletes are using natural supplements now to make sure they recover fast. Google it

[abnack]

Hey wanted to say awesome work man. Also what kind of shoes are you wearing.

[BobbleHeadWobbler]

roughneckasian if you answer this thank you. do you ever have bad knees. from day 1 i make progress with leg training but then have to stop months later cause of knee pain. with all the weeks off i have for squats it gets me down i wonna squat and not keep stopping my squats? any info on knees would be good. my knees play me up all the time and thats not from a quad injury do your knees play up? if not your lucky

[walson95]

hey tuan i hope you do answer this question coz it's really important. i realize that you lockout a lot for benchpress, military press etc. i find that locking out during a heavy set gives me elbow pain. and won't locking out take away the tension of the muscle as you are resting at the top of each rep. i think it's maybe because you're a powerlifter that it is a must to do lockouts to be considered as full reps. i do straighten my arms or legs but without locking out. please give me some tips

[roughneckasian]

@walson95 Considering that I am training for a powerlifting contest, yes, I do need to train to lock out my movements for now. However, this is only for a short time of my training. When I am not training for a powerlifting competition, I do not lock out many of my movements nor am I using anything over 70% of my one rep max. Last, I spend 1/3 of my time on maintenance treatments like icing down my joints after workouts, stretching, mobility exercises, myofacial release...etc.

[Acotl]

Great Vid, good info, like this new video style as well,

[biglogstrongman]

Hacks? I thought you were running the Russian 9 wk program

[miamiwestchester]

Awesome video today Tuan, thanks for allowing us to follow you on your powerlifting jouney.

[BobbleHeadWobbler]

can you please explain to me why you dont have to warm up for body weight but you have to with weights machine. the answer would be cause its easyer to do say press ups over barbell bench press. how does this work with wide grip pull downs please? people do warm up sets then working sets with machine. but people who are new to weight lifting they can do body weight pull ups with out warm up sets even though its more harder for them? its confused me ? injurys? help please answer this time

[iscratchmybutt]

looks like mrs. tran came back home at the end. hey what is good for doing inner chest and near the collar bone area? i feel like my chest isn't well rounded since i do so many medium chest workouts (as opposed to upper, lower).

[mohammad112388]

I don't know if my upprer body could ever handle 400 lbs. Thats impressive!

[VanillaFrostbite]

I like these video setups with the commentary. It's interesting to hear the explanations while watching your lifts.

[jonathanauoja]

Sorry if you maybe said this before or already answered it but how long are your workouts normally?

[davo00o]

good commentary, prefer this style of video to your others with the full workout

[cnwilliams59]

Great teaching Tuan!

[SmexyPC]

love the commentary/voice over.

[krajackson]

Great explanation. Is it true that overhead squats help strengthen the core?

[Mrdbzfanforlife]

Your a strong guy p4p. I hope you break some more records Tuan.

[rerereremixxx]

can you do a muscle up? just wondering

[roughneckasian]

@rerereremixxx yes, but sadly it is only 1. I have a video on it. But at least I can do 1.

[Gmoneymozart]

Awesome video Tuan! Keep up the great work!

[Dimar672]

never thought about the 35 pounds on the benchpress, expanding the length weight of the bar... good stuff

[andresl286]

Tuan YOU ARE BEAST DUDE!

I just started working out again and I want to bulk quick. how sets per exercise can I do to get best results?

thanks for your help - you are awesome...

[zzhomeboy1]

Thanks for posting up this vids tuan, I been trying to increase weight on my bench press but the result is not very satisfying.. This vids explains all the missing fact I need to get stronger. Many thanks!

[broadcast3ful]

First of all you are a beast, 2nd what is the weight on bench press that u can lift MAX 1 time , and 3rd u said few times that u started working out when u were 14 and how tall were u then ?

[roughneckasian]

@broadcast3ful currently, I have done 365 lbs about one month ago to figure out my current one rep max. Personal best in a gym setting, 405 lbs when I was around 191 lbs. Meet wise, I am the current USAPL Texas record holder in the RAW 198 Open Men's with a 402 lbs bench.

[broadcast3ful]

@roughneckasian thats great man , so awesome. But how tall were u when u started working out ?

[mcortezzzzzzz]

overload set? explain pls

[roughneckasian]

@mcortezzzzzzz there are many overload principles. You can overload with volume of sets, reps, angle of position (board presses, rack pulls) or overrload with weight. Here, I am doing "one" overload set on the hack squat and the bench press with overload on the aspect of weight. Now I caution anyone that thinks they should do this on a regular bases for I do this only once every 4 ro 8 weeks considering the risk/benefit ratio for it is a very high risk for injury.

[zatilla]

@roughneckasian

So your overload principle is the same as having a negative set? Like your last set for benching. Making your body get used to the weight.

Anyways, nice vid mate. Enjoyed it.

[mcortezzzzzzz]

@roughneckasian i understand overload principles. just wondering specifically about your set. truly, it does seem to have a high risk!

[MrMozskeeto]

Are you aware of what the current records are? I'm just intrested please reply

[LittleBeastM]

very nice

[michaelzwarszawy]

solid workout man. you'll easily get 400+ bench at the meet.

[BMoney01234]

You sure about the smaller plates harder to balance? Interesting. I mean I guess if you feel it differently that's all that matters, just never heard of that before. Do you have any other info on it, where its being discussed?

[dnasplice]

like the voice over!

[chaaaaaaad1]

how do you feel about the 5x5 workout? I'm just starting it today, any thoughts on it?

[SKazclaw]

@chaaaaaaad1 5/3/1 is where it's at. Unless ur a beginner do 3x5 rippetoe

[biglogstrongman]

@chaaaaaaad1 Very good method. Old School Power at it's best. Lots of volume

[v0lc0msk8ter202]

any suggestions for dealing with sweaty palms during deadlifts. by the time i go heavy my grip is giving out. i dont use chalk or gloves and want to stay away from gloves

[SilverbackFitness]

@v0lc0msk8ter202

You answered your own question. Use Chalk.

[hsiesimon]

I like the voice over type of video! Keep it up!

[dash64]

Hey Tuan, what are some workouts I can do to build a bigger, stronger chest?

My current Flat bench press max is 225lbs / 10 reps. and I weigh 195lbs.

[plastique45]

@dash64 Same question, Tuan, I'm also struggling to make progress on my chest with similar stats.

[MrFutbol4life]

@dash64 225lbs is not your Max...if you can do 10 Reps.

[Craigster45]

hey tuan you should show some of keith's workouts seems like, not in this vid, but saying hes the strongest guy in the gym. and what he puts up on bench and stuff.

[cshslacrosse7]

Very well put-together video... I like the commentary outside of the actual workout. Quick question.. I've heard excessive cardio can slow down strength gains when they are put together, is this true? Seeing your last video with the boxing and previous videos like you running shows me that you obviously stay well in shape outside of just "weight room strength" so just curious about that.. Like, do you separate cardio and strength training when preparing for different types of events?

[BigQuads]

Someday I am going to train with you - love ur energy!!

[TheLifeofCurtisT]

Nice work man!

[SimonFanProductions]

I did that in one day. Doing legs help my blood flow. It feels good.

[harbeh]

You do squat and bench in the same day? sorry just clarifying.

[roughneckasian]

@harbeh on this current program yes. 

[YourHeartIsTheKey]

@roughneckasian

yoyo whats the name of the song in the intro?

and what happened to chris heitman? have you two become sworn enemies or sumthing? lolol

[Bankhiet]

@roughneckasian I do the same madcow 5x5

[iTuLegiT]

what kind of shoes do you wear when you squat?

[zebrazebra1990]

I am number 1.

[HawaiianBriian2]

first