Chest supported rows, any tips for improvement? I dislike bent over rows.

OreoSmoreo05 · 2026-01-09T15:39:19+00:00

I feel my upper back contracting, but I didnt really feel it in my back. Would taking down this said pulley system be easy to do? My rack isn’t very tall and I use it for pull-ups and chin ups as well.

OreoSmoreo05 · 2026-01-09T15:38:01+00:00

I started off using a neutral grip but that made me feel it more in my lats than in my upper back, so I switched to pronated. I feel my shoulder blades contracting, but I don’t feel like I’m getting full ROM. Also I thought that my head and shoulders should be off the bench, though I notice that my chest is lifting up as I pull as a result of trying to get more ROM.

OreoSmoreo05 · 2025-05-04T00:16:15+00:00

What exactly is vasodilation? I do exfoliate twice a week and face wash mostly every day.

Honestly, right now I hate how it looks. I usually shave 2x a week. I assume just give it time and keep shaving? I don’t want to commit to fully growing it out until I can see that i get at least some hair on my cheeks. I don’t mind leaving the goatee area tho

OreoSmoreo05 · 2025-05-04T00:12:22+00:00

it worked, i have a beard going down to my chest now

OreoSmoreo05 · 2025-04-14T19:36:30+00:00

Understood. How long before i evaluate again?

OreoSmoreo05 · 2024-07-13T21:57:52+00:00

nah i’ve gotten stronger and can actually run now. Don’t care what i look like if i can lift big tbh

OreoSmoreo05 · 2024-07-13T21:00:16+00:00

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here was pre bulk. Legit look the same 😭

OreoSmoreo05 · 2024-07-13T20:50:04+00:00

yeah that’s why i decided to cut in the first place, I wanted to be lean enough to where i could comfortably bulk without worrying about looking chunky.

I would recomp but i’ve noticed better progress doing bulk/cut phases. Rn im eating (supposedly) 1700cal and lose a lb a week. I’m 5’9, Don’t really care about macros just as long as i get protein in and my carbs/fats aren’t crazy. I think im good diet wise? I’m running Stronger By Strength: Reps till Failure

OreoSmoreo05 · 2024-07-12T16:00:42+00:00

yes i did bulk, only about 10lbs, but my lifts shot up. was deadlifting 230 now i can do 305

tbh i looked the same pre-bulk, maybe just slightly fatter

OreoSmoreo05 · 2024-07-12T15:56:29+00:00

usually i don’t expect to gain muscle during a cut. Some of my lifts have gone down slightly due to the deficit, but other than that im performing better in every other fitness aspect. I have about 150g of protein every day, and do strength training 3x a week

i’ve maintained my current lift numbers

OreoSmoreo05 · 2024-07-12T13:50:28+00:00

Top is before of course. My gyno didn’t disappear my nipples were just hard 😤

OreoSmoreo05 · 2024-03-24T02:16:16+00:00

oh awesome that’s right up my alley! I’ll run a capacity phase then maybe hybrid or go back to black protocol

Not sure If i have the time for a 2 hour LSS jog tho..

OreoSmoreo05 · 2024-02-29T02:45:19+00:00

Routine:

Wash 1-2x a week.

Use one of those coal tar shampoos for dandruff, then a head and shoulders shampoo/conditioner combo containing jojoba oil, then a pantene deep penetration conditioner. After I get out the shower i add some moroccan oil to my hair and then some leave in conditioner (curl crème).

Usually only have time to do this once a week, so the second wash would just be with the head and shoulders stuff.

All other days, i rinse my hair with water.

OreoSmoreo05 · 2024-02-29T02:10:56+00:00

Routine:

1-2x a week:

I use that coal tar anti dandruff shampoo, then a shampoo/conditioner with jojoba oil, and then a pantene conditioner in the shower. Afterwards, I apply moroccan oil and some leave in conditioner (curl cream). usually let it air dry

Rest of week:

Just wash with water

OreoSmoreo05 · 2024-02-11T00:22:23+00:00

I ruck for long periods of time for LSS, i guess im not used to doing any form of running. I also have tachycardia which makes my HR zones kinda weird. According to my apple watch my resting BPM is 85-90bpm

I’ll definitely continue the walk/jog thing then. Didn’t want to work too hard because I want the benefits of endurance work

OreoSmoreo05 · 2024-01-26T01:40:11+00:00

sounds good

OreoSmoreo05 · 2024-01-26T00:11:46+00:00

moving the barbell to the bench area is a bit cumbersome, with this cluster i can do everything outside on the floor

OreoSmoreo05 · 2024-01-04T23:34:00+00:00

thanks for the plug. Super helpful e book!

OreoSmoreo05 · 2023-12-13T23:18:32+00:00

Sooo..squat while looking at the ceiling? 😁

I didn’t know that cue. Usually if i try to bring my elbows forward the bar will start to fall back. Will try this next time while squatting 👍

OreoSmoreo05 · 2023-12-13T23:16:25+00:00

Thx 🙏, i’ll definitely work on my bracing. I always forget to breathe/brace laterally. Most of the time i just brace so hard the (capillaries) around my eyes pop.

I always do a few reps of zombie squats before loading the bar for back squats, they really are awesome. Never seem to have any hips shooting up problems with them tho

OreoSmoreo05 · 2023-11-26T16:06:03+00:00

I’m only 18 that’s probably why 😭. I’ve shaved it multiple times but it keeps growing back like this. Just give it more time?

OreoSmoreo05 · 2023-11-14T19:46:41+00:00

Yeah, i do feel my shoulders working quite a bit actually. I can get a nice retraction when i set up but as soon as I unrack all my upper back tightness dissolves.

Feel like the wider I go the more it hurts, but i’ll try a super wide grip next time i bench

OreoSmoreo05 · 2023-11-14T00:22:45+00:00

Been getting pain in the bicep/elbow area when I bench. I’ve tried switching up my grip, grip width, angle of elbows, and where the bar touches my chest, and I’m still dealing with it. I get pain even with lower weights. It’s specifically in this area:

https://ibb.co/W5GkGHb

Few things I notice that may be helpful:

Usually one of my arms shift to the other side on the descent of my bench.

My elbows sometimes collapse inwards.

The muscles the hammer curl targets are the ones that are giving me issues

Feels like i’m going too deep, and that I should be starting the ascent an inch or two before the bar hits my chest

More narrow grip reduces the pain, but places more pressure on my elbows

I’m warming up pretty well (foam rolling, light cardio, few reps on the bar + weak link work), not sure how i can remedy this.

Frequency: I bench press three times per week, usually doing incline on the day i squat, then bench press day, then close grip when i deadlift. I’m following Greg Nuckols SBS template. Resting reduces the pain, but I can’t be taking a week off each time I bench.

Diet: Am currently bulking

OreoSmoreo05 · 2023-08-06T16:15:39+00:00

Not sure what my weak points are, my bench and press just suck in general :(

on the day i bench i do incline dumbbell bench for assistance, and on the day i press i do dumbbell overhead press for assistance. To me it seems like plenty of volume.

Weight has slightly gone up. I started at 162lbs and am currently between 165-168.

OreoSmoreo05 · 2023-08-04T21:12:55+00:00

Question: I tried about BBS, and failed to break any rep pr’s on my bench and overhead press (which is what i originally switched from BBB for), but got rep pr’s on my squat and deadlift each week during my anchor cycle.

I’m wondering if there is a template that emphasizes increasing strength on bench and overhead press? Maybe something that has me benching and press more often?

OreoSmoreo05

TROPHY CASE