Bench Press Program - Increase Your Bench Press Routine. From: Mike Westerdal, BS, CPTClearwater, FL. Dear fellow weight lifter. I have a few questions I want to ask you. Please answer them honestly. How often should powerlifters workout? How long should each workout be? What is the best powerlifting workout? Wilks & Multiple Program Calc. Powerlifting Meet Calendar. Powerlifting Gym List. Joseph Franzo/JoeyFlexx7/CoachUSA Bench Press Nationals/Huge 2hr Weight. As a sport, powerlifting is perhaps one of the simplest. Only weightlifting, with its two lifts over 6 attempts can compete with the utter simplicity of. POWERLIFTING PROGRAM DAY 3 Powerlifting & Wood Pushin. LAST BENCH DAY BEFORE MY PROGRAM - Duration: 1:23. Powerlifting & Wood Pushin 15 views. It's the God's honest truth. Because year after year, time after time, I've seen it happen so many times. Because when you force your body to lift more weight.. When that happens, your body adds more muscle mass to handle this additional stress that's placed upon it. You don't have any fat to lose, so you'll just end up packing on more size and muscle. It’s no secret to those who pay attention to the world of raw powerlifting that. Raw Powerlifting and Bodybuilding. A very simple program to. Program Design; Powerlifting; Bodybuilding; Sports Performance; Coaching. Strength & Coaching. An incline bench press would replace the classic flat bench press. Full Powerlifting Bench Press Workout With Pro Strongman Chris Davies. The BEST BEGINNER POWERLIFTING PROGRAM. Differences in Powerlifting and. The 100% powerlifting workout. Also a great choice for someone building general strength. Powerlifting Training Programs. All About Powerlifting - The Book; Bench Press: The Science. It's easy to keep progressing up on the bench press. Most gyms have those little 2 lb pound plates you can keep adding. It's either 5 pounds, 1. It's doable and manageable. And because of the intensity of the bench, your body releases a ton of anabolic hormones into your bloodstream. Things like testosterone and human growth hormone. I soon learned that the bench press did a lot more for your body than just about any other exercise. The one with the biggest bench is usually the most respected. The strongest is usually the most respected (and most feared!)Having a big bench usually means you're strong and in shape. In fact my football coaches in college were dead serious about knowing how much I could bench press and tested it several times a year. It's true, and it's because of 2 reasons. First, when you keep lifting more and more weight, your body must add muscle mass so that it can handle that additional stress (weight) you're placing on it. And second, heavy intense lifts like the bench press releases anabolic hormones into your bloodstream, things like testosterone and human growth hormone. These are the male muscle builders that help you pack on muscle. You stimulate the chest, shoulders, triceps, biceps, your back and even your LEGS. It's because you're using ALL of your muscles at the same time. So if you don't have a lot of time you can spend in the gym, focusing on the bench press is a sure- fire way that you're getting an intense, good workout in for your whole body! And the way they deal with it is by ignoring it. Or they say it's an over- rated lift. And they're not placing enough demands on their body so that they can gain muscle. In fact, the opposite occurs, you actually lose strength and muscle if you start to benching too often. And you definitely do not want that. Not only is it possible, strength and size go hand- in- hand! I dare you to find a guy who bench presses 4. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels and I'll make sure it doesn't happen. Why stretching and warming up is so important if you want a BIG bench press. Lifting heavy weights can take its toll on the body, but with our warm- up routine you'll keep your shoulders healthy and avoid the aches & pains that stop many dead in their tracks. Discover the single biggest secret to training for strength and size. As you get stronger your muscles will get bigger. Why adding variation to your training will help you gain more muscle. When you do the same workout over and over again, your body gets used to it and stops responding. I'll show you the easiest way to keep your body guessing. If you do this, your bench will go nowhere fast! Learn how to get in the right mindset for a big day at the gym. The bench press is a very mental lift. I'll teach you how to be mentally tough and how you can visualize your success, so that you're able to have an intense, perfect lift, every single time you bench. Find out why your technique is so important. If you adjust your form like I show you, you'll see a significant increase in the amount of weight you lift, without changing anything else. Did you know that almost every major bodybuilding magazine is owned by a supplement manufacturer? This makes it almost impossible to find reliable information about what really works and what gives you the most bang for your buck. Supplements aren't necessary to succeed on this program, but if you want some cutting edge suggestions I'll show you the proven recommendations for you based on real life experience as well as scientific research. Why your lifestyle habits will affect your training. We're not going to put you on a strict diet, but if you think poor nutrition, partying, and sleep deprivation won't affect your performance in the gym you're greatly mistaken. Why it's so critical to have an exact goal and to track your progress. How a lifting buddy can assist you perform classic training methods like half reps, negatives, & speed work. Learn how to use proper . Some people either hold the bar wrong, use their feet wrong, or use the wrong form. I'm going to show you how to eliminate ALL mistakes, so you greatly increase the weight you lift! The simple little tip you can use to add a quick 1. The correct way to use your hands and legs when you're bench pressing. The wrong use of both of these will greatly reduce the amount of weight you lift, and the amount of muscle you gain! A simple little tweak you can make on your bench that helps you prevent injuries from happening. The secret to increasing your bench is not from focusing on the bench press exercise itself, it's something completely different! Is a slow, methodical up- and- down movement on the bench press better than an explosive push up? Look better, feel better, and turn more heads when you're walking the beach. Listen to the success stories of real people who have put the Critical Bench Program to the test with unbelievable results. Football programs I had used in the past just weren't cutting it for me. I highly recommend the Critical Bench Program because I increased my max from 3. It wasn't easy but nothing worth having ever is. The Critical Bench Program helped me smash some mental and physical barriers. I was pressing for negatives before starting the program. I'm very pleased with the results and highly reccommend this routine. I continued on my muscle mass grew and the strength continued to go up I broke the Alabama state record with a 5. WABDL world championship held in Reno, NV 2. The program has worked so well for me that I presently have a 5. The work has allowed me to compete in bodybuilding and powerlifting. I would to send you some photos and info to join the 5. I also needed to increase my bench fast. The Critical Bench Program was the answer. I was really impressed with the program. It felt like I was getting stronger every week. And not just my bench but my whole body. This program is a must for anyone looking to put on size and strength. Marine, Randy Jackson. But with this program based on Progressive Overload Training, I was astounded by the gains in strength that I made in just 1. The training tips were invaluable! Take a look at my pictures above. Because it took me a few years to learn and to know everything that I used, and everything that helped me. I learned things as I went along and kept putting new tips and techniques into practice. When I learned the advanced bench press secrets I'm going to show you (the same secrets that are in the Critical Bench Program).. And honestly, like magic, the more my bench increased so did my muscle mass and strength. I wrote for the big- name Muscle Magazines. I even played some football in Europe after college. I just want to show you what's possible when you set your mind to achieving something and then you follow a step- by- step plan. If you're happy with the way your body looks and the amount of muscle you carry, then I'd skip this unless you want to pack on even more muscle. I've lived and breathed it for the last 1. I even dedicated my business and paying my house mortgage, to the bench press. My criticalbench. I'd like to think I'm one of the top experts in the world when it comes to the bench press. And most of what I know, it's written down in this ebook. It's the same program that over 3. More muscle, more strength, more raw power, and more confidence. All the things I've experienced in my life when I started focusing more on the bench. A Fail- Safe Way To Increase Your Bench Press. This ebook is basically my 1. And you can start seeing results from this knowledge in a lot less time than you think. You'll feel your muscles are more hard, and you're more muscular when you look in the mirror. You won't get picked on or teased for being small. Like I did, you'll start to become a leader for your team. You'll be envied by friends, you'll blow past your buddies when it comes to size and strength. You'll turn more heads and get more attention from women. Bottom line, you'll look better, feel better about yourself, and have a lot more confidence. No more wasted effort. No more trial and error. No more long, ineffective workouts that don't produce results. It's going to save you a ton of time and frustration. You won't have to keep wasting your hard- earned cash on this expensive and unproven supplements. Things that like weight gainers, muscle builders, and other gimmicks will be a thing of the past. It's all in the way you train and lift, not what supplements you take. It depends on where you live. I've lived and breathed this stuff for the last 1. I've been kicked out of commercial gyms before, and these are gyms I'm sure you've heard of, because I was lifting too much weight and causing other people around me to be uncomfortable. And I've gotten thousands of emails with results and feedback from those who have used it. I was a 2 pack/day smoker and a somewhat heavy drinker. I decided to get into better health. I had attempted to get into shape on many times before but I always set un realistic goals, became frustrated and quit. A few months ago I discovered Criticalbench. The program helped in many ways. It kept me focused, I set reasonable goals and the results were tangible. I started the program benching 2. I put 4. 5 lbs on my max in 1. Well when I saw your program on- line, I knew that was exactly what I wanted to do. So, about 1. 0 weeks ago I started your critical bench program at a measly 2.
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Only the minimal base packages from the Cygwin distribution are installed by default, which takes up about 100 MB. Clicking on categories. If you already have a working PostgreSQL 9.5 install, and just want to skip to relevant sections, follow this list: Installing PostGIS binaries; Installing pgRouting binaries; Installing ogrfdw binaries; As a general note. Figure out which OS you are on. Note the PGDG repository 9. First run uname - a. Mine happens to return: Linux centos. SMP Tue Jan 5 1. 6: 0. UTC 2. 01. 6 x. 86_6. GNU/Linux so I know its a 6. X8. 6_6. 4 at the end. Mine returns: Cent. OS Linux release 7. Core)Install the right rpms from http: //yum. In our case: On my Cent. OS 7 ran: sudo rpm - ivh http: //yum. To see all packages from pgdg. CGAL. x. 86_6. 4 4. CGAL- debuginfo. x. CGAL- demos- source. CGAL- devel. x. 86_6. SFCGAL. x. 86_6. 4 1. SFCGAL- debuginfo. SFCGAL- devel. x. SFCGAL- libs. x. 86_6. II- 9. 5. x. 86_6. II- 9. 5- debuginfo. II- 9. 5- devel. x. II- 9. 5- extensions. Admin. noarch 3. Pg. Admin. noarch 5. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. We usually install the below. The devel is optional but needed if you want to compile some other add- on later like non- packaged extensions. You should get a prompt something like. Dependencies Resolved. Package Arch Version Repository Size. PGDG. rhel. 7 pgdg. M. postgresql. 95- contrib x. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. M. postgresql. 95- libs x. PGDG. rhel. 7 pgdg. PGDG. rhel. 7 pgdg. M. Installing for dependencies. Transaction Summary. Install 5 Packages (+1 Dependent package). Total download size: 8. M. Installed size: 3. M. Is this ok [y/d/N]. Type: y. It should then download the packages and install them with a Complete! If you need to configure things the way you want to configure things. Skip this section if you just want to run with defaults and will only have one instance of Postgre. SQLIf you plan to run multiple versions of Postgre. SQL e. g. stable 9. The best way to do that is to edit/create a file in /etc/sysconfig/pgsql/postgresql- 9. Note that # are remarks to you so don't type them in. Click i to insert a line and start typing. I generally like to run on non- standard ports just to avoid. You also need to run on different ports if you have multiple instances running on same server. Note: PGDATA you don't need to add unless you are unhappy with the default location. My file when I am done will look something like this. PGPORT=5. 44. 0. PGDATA=/pgdata. Click Escape key followed by : w : q (: w saves the file and : q exits)Creating Postgre. SQL data cluster and starting the service. With the Yum setup each version of postgresql goes in its own separate folder, so you can easily have parallel installs of different. Postgre. SQL without worring about overriding the default data folder. I'll reiterate the key elements and consequences of these changes you need to watch out for. Changing password of system postgres account. Installing postgres creates a user account called postgres. If you want to change the password to something you know do this: sudo passwd postgres. You'll be prompted for a new password. Key Steps to setup. If you want the service to start up on reboot, then simply do this: su root. If you get an error: The service command supports only basic LSB actions (start, stop, restart, try- restart, reload, force- reload, status). For other actions, please try to use systemctl. Do/usr/pgsql- 9. 5/bin/postgresql. The data cluster is created by default in /var/lib/pgsql/9. To use psql, you can generally get away with just typing psql without the full path, but if you have multiple installations of Postgre. SQL, you're better off being explicit which one you want. For the rest of these exercises, we are going to assume you are just using the default ports etc. Installing adminpack. To install the adminpack useful for viewing logs and editing postgresql. Pg. Admin, don't forget to install the admin pack. CREATE EXTENSION adminpack; "Installing Post. GIS binaries. Post. GIS unfortunately has a lot of dependencies because of GDAL and JSON dependency introduced in 2. If still under postgres switch back to root with exit. It often is not. As with this virgin box we tried installing on we got these errors: . Finished Dependency Resolution. Error: Package: gdal- libs- 1. Requires: libdapclient. Error: Package: gdal- libs- 1. Requires: libdap. Error: Package: gdal- libs- 1. Requires: libspatialite. Error: Package: postgis. Requires: hdf. 5. Error: Package: gdal- libs- 1. Requires: libarmadillo. Error: Package: gdal- libs- 1. Requires: lib. Char. LS. so. 1()(6. 4bit). Error: Package: gdal- libs- 1. Requires: libgta. Error: Package: gdal- libs- 1. Requires: libgeotiff. Error: Package: gdal- libs- 1. Requires: libfreexl. Error: Package: gdal- libs- 1. Requires: libdapserver. Error: Package: gdal- libs- 1. Requires: libcfitsio. Error: Package: gdal- libs- 1. Requires: libnetcdf. Error: Package: gdal- libs- 1. Requires: libhdf. The issue is the dependency packages are not distributed with yum postgresql repo. Most of these are in the RHEL Extra Packages for Enterprise Linux (EPEL) repo. So if you get these errors. The master mirror are located at http: //dl. First try: yum - y install epel- release. If that doesn't work, you might have to find the explicit epel repo. For Cent. OS 6, RHEL 6 6. For Cent. OS 5, RHEL 5 6. Since we are on Cent. OS 6 6. 4- bit we went with the second set. You should get a screen that looks something like this if successful. Preparing.. ########################################### [1. Now we repeat the above command again: sudo yum install postgis. After the above, you should see a screen that looks like this: Dependencies Resolved. Package Arch Version Repository Size. M. Installing for dependencies. CGAL x. Char. LS x. SFCGAL x. SFCGAL- libs x. M. armadillo x. M. blas x. M. geos x. M. jasper- libs x. M. lcms. 2 x. ICE x. 86_6. SM x. 86_6. X1. 1 x. X1. 1- common noarch 1. Xau x. 86_6. Xdamage x. Xext x. 86_6. Xfixes x. Xxf. 86vm x. GL x. 86_6. GLU x. 86_6. M. proj x. ODBC x. 86_6. Transaction Summary. Install 1 Package (+5. Dependent packages). Total download size: 3. M. Installed size: 1. M. Is this ok [y/d/N]. Click y. After you might get an additional prompt to install more dependencies. Is this ok [y/d/N]. Type: y. After you are done you should have a screen like this: Installed. Complete! Note that after all this, you still need to enable Post. GIS in each database you will want to use it in. Refer to Enabling Extensions. The extension enabling is also pretty generic for all OS. Post. GIS Install http: //postgis. Installing ogrfdw binariesogr_fdw the spatial vector foreign data wrapper, is also available on yum. To install: yum install ogr_fdw. Loaded plugins: fastestmirror. Loading mirror speeds from cached hostfile. Resolving Dependencies. Running transaction check. Package ogr_fdw. 95. Finished Dependency Resolution. Dependencies Resolved. Package Arch Version Repository Size. Transaction Summary. Install 1 Package. Total download size: 2. Installed size: 5. Is this ok [y/d/N]: Type y. If successful, you should see. Loaded plugins: fastestmirror. Loading mirror speeds from cached hostfile. Resolving Dependencies. Running transaction check. Package ogr_fdw. 95. Finished Dependency Resolution. Dependencies Resolved. Package Arch Version Repository Size. Transaction Summary. Install 1 Package. Total download size: 2. Installed size: 5. Is this ok [y/d/N]: y. Downloading packages. B 0. 0: 0. 1. Running transaction check. Running transaction test. Transaction test succeeded. Running transaction. Installing : ogr_fdw. Verifying : ogr_fdw. Complete! Installing pg. Routing binariespg. Routing is a Postgre. SQL extension that extends Post. GIS for building Location Based Services (LBS) specifically for trip navigation and resource dispatch. It is the subject of our upcoming book pg. Routing: A practical guide due out later this year but will be. Early Preview hopefully within the next week. Note that since pg. Routing relies on Post. GIS for much of its functionality, you should have install Post. GIS first before attempting to install pg. Routing. To install: yum install pgrouting_9. You should see a screen like. Dependencies Resolved. Package Arch Version Repository Size. Transaction Summary. Install 1 Package. Total download size: 2. Installed size: 1. M. Is this ok [y/d/N]: Type: y to the prompt. You should see a screen like this. Downloading packages. B 0. 0: 0. 1. Running transaction check. Running transaction test. Transaction test succeeded. Running transaction. Installing : pgrouting_9. Verifying : pgrouting_9. Complete! Now refer to the section Enabling Extensions. Routing manual for pg. Routing 2. 1 at http: //docs. Enabling Extensions in a database. To install Post. GIS 2. Post. GIS 2. 2 you'd create a database and install the extensions. CREATE DATABASE gistest. Should give you message. You are now connected to database "gistest" as user "postgres". Next install the extensions. CREATE EXTENSION postgis. CREATE EXTENSION postgis_topology. CREATE EXTENSION ogr_fdw; To verify the install do: SELECT postgis_full_version(); You should get something like: postgis_full_version. POSTGIS="2. 2. 1 r. GEOS="3. 5. 0- CAPI- 1. PROJ="Rel. 4. 8. 0, 6 March 2. GDAL="GDAL 1. 1. 1. LIBXML="2. 9. 1" LIBJSON="0. 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