SnowManSnow

Thursday I took a deviaton from the normal routine and deceided to load up the flat bench press. I was able to bench 300 x 2. I post the actual weight just to illustrate that its a heavy lift for me personally. I took the weekend off (friday, sat, and sunday) working only auxillary movements on my bowflex at home, and got back to it today... again with the bench press, but not as heavy. I just TOTALLY felt drained, and I didn't feel that way till immediately after I performed the first lift.

Is it due to the 3 day break? Is it because my muscles still havent recovered from the heavy lifts at the end of last week? Maybe it was just that I didn't have a very good breakfast today? Maybe there's no real way to tell haha.

Has anyone experienced this before?

B

Merkaba

Well first off I'm guessing the 300 was close to your max since you didnt do any more weight or sets. So that is a drain and you may not have fully recovered especially if you dont lift that heavy often. PWO nutrition is up to par I take it? Also, define auxillary lifts on the bow flex...?? I cant think of many that dont invovle the shoulders,tris, and pec regions. Of course that wouldnt be a good idea in my book. Then youre back at it again today. The fact that you went heavy suddenly is a factor and I would say additional overtraining, for lack of better words, I suspect, in the supporting areas. Even the back helps with your bench, you know this right?

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SnowManSnow

id say my max is around 305 or so, so ya.. 300 is pretty close. And didn't state that I didn't do any other sets that day.. I actually continued with the workout as normal, with the exception of Flat DB press (which I subbed bench in for).

My nutrition is ok. I constantly struggle with it, but I'm trying hard to get a handle on it. For me the nutrition is the most difficult part of training.. I'm getting there.

By auxillary lifts I meant like .. crunches.. lower back stuff.. It wasn't a matter of overtraining on the Bowflex. I burned some calories doing the excersizes, but they weren't heavy lifts by any stretch.

I generally don't think of the back supporting your bench press, but I can see how it would be difficult without one haha. I've been doing Romanian Deadlifts and one arm DB pulls for back.

Thanks for the response.

Minhkey

Can you elaborate on this more? I read something a while ago about the back and chest being complimentary muscles and they work together so they grow together. Is that about right?

Without knowing why, I think you are right, because when I read that a long time ago I started working my back more, and my bench increased But maybe that was a coincidence.

16yr old. 205 pound. 5'8. Just here to learn
bench press 225x6 / Deadlift 185x10 / Squat 205x10
I know, my lift weights are disproportional..
Working on it..

Built

You bring your lats into play on a bench press.

Ask anyone: bench press lats - Google Search

Wondering where to start? Confused? This will get you started.

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fUnc17

Most everyone has experienced this. It is always easy to make dramatic gains in something new initially.

Heres how I train.
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