Thread: Bench Day

looks like you can give me advice.oh by the way thanks alot.i put the order in

Nice lifts, I thought my 400 the other day was impressive lol

Originally Posted by bml600lb

5x5 365,405,425,440,455
incline 4x6 315
dumbbell flat 3x10 125s
dips 4 sets till death lol
cables over and unders

any suggestions

How tall are you whats your bf% or abouts and what do you weigh?

Originally Posted by OldSchoolLifter

Nice lifts, I thought my 400 the other day was impressive lol

Don't worry OSL after reading that I don't feel nearly as strong either Lol. My max is the weight he used on his 2nd to last set.

hahaha in 6'5 255-260 body fat roughly 13% one rep max is 600 raw ... I know my numbers are big bit i still like to hear what kind of workouts others do.... the day you stop learning is the day you dont get better

Originally Posted by bml600lb

the day you stop learning is the day you dont get better

That is very true...

Originally Posted by bml600lb

hahaha in 6'5 255-260 body fat roughly 13% one rep max is 600 raw ... I know my numbers are big bit i still like to hear what kind of workouts others do.... the day you stop learning is the day you dont get better

How do you define better? Since you mention your raw max I assume that's one way you define it.
The training you listed is pretty standard stuff. Do you strive to increase the weight used on the 5x5? What weights will you use next week then, the same or will you put 2-1/2s on?
Do you cycle or periodize your training?

How have you trained in the past to achieve your current standard?

Originally Posted by HeavyBomber

How do you define better? Since you mention your raw max I assume that's one way you define it.
The training you listed is pretty standard stuff. Do you strive to increase the weight used on the 5x5? What weights will you use next week then, the same or will you put 2-1/2s on?
Do you cycle or periodize your training?

How have you trained in the past to achieve your current standard?

Well i played college and pro ball < I went to the university of Nebraska so I got to be coached by some of the best S&C coaches around. I go 3 weeks heavy then 2 weeks light . My goal is to hit 660 to be honest .. I have done westside workout before and loved it, but im stuck at shitty LA fit and you cant lift like that there :-/

you could vary your workout not always the same thing, what do you mean by dumbell flat you mean presses or flies , because if you mean presses you are doing too many presses since you are doing bench presses too.
Here is one that will make you stronger:
it is regular bench press put 300lbs or whatever suits you (normally weight should be light) let somebody stand behind you and put his hands in a way to prevent you from benching the bar up to the top. he must stop you half way. then you bench explosively hitting his hands hard trying to break his resistance as he stops you half way.

Originally Posted by bjg

you could vary your workout not always the same thing, what do you mean by dumbell flat you mean presses or flies , because if you mean presses you are doing too many presses since you are doing bench presses too.
Here is one that will make you stronger:
it is regular bench press put 300lbs or whatever suits you (normally weight should be light) let somebody stand behind you and put his hands in a way to prevent you from benching the bar up to the top. he must stop you half way. then you bench explosively hitting his hands hard trying to break his resistance as he stops you half way.

I use WSB resistance bands... I like doing db flat for the stabilizer muscles, I switch between that and heavy incline

thanks for the advise i will try that

Originally Posted by bml600lb

I use WSB resistance bands... I like doing db flat for the stabilizer muscles, I switch between that and heavy incline

thanks for the advise i will try that

try it it will give you strength where you need it right as you lift of your chest to half way ..it will give you the strength in the transition part where you are almost half way from half way ... after that as your arms get straighter you get stronger as you probably know..it is when you are almost half way that the effort is at its maximum.

there is also the variable weight the russians use(interesting) they attach a heavy chain (really big and heavy chains used to tie down ships) to each side of the barbell at both ends (from the inside not from the weight part) so a chain on each side and the chain hangs down and is laying down on the floor.
As you lift the bar more chain is hanging on the bar and the bar gets heavier
so as you are half way in the bench the bar is now heavier than when you started.