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Journey to a 500lbs raw bench

ckcrown84

ckcrown84

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Welcome to my journey to a 500lbs raw bench

Let the journey begin !!!
bfc86a02a524e2860787a5e810f3dddc.jpg
 
Personal PR, my last competition 470lbs Bench
 
Speed Bench 8x3 Mini Bands...
Dumbbells for reps 80s then 100s, 2nd set of 100s I shortened the ROM

Pushups supersetted with flyes 10x20reps

Triceps (bands)
100reps reg pushdowns (60 reps then 40 reps)
3 sets of pushdowns with pauses
3 sets of spread aparts

 
What the heck is athletic performance and how do you define it... When people say we avoid power lifting and focus on functional fitness and movements it makes me wonder.... What is more functional than the squat, deadlift and bench ?

Are we defining function as athletic endurance ? Based on what push-ups, pull-ups, dips, running, sprints? General aerobic ability ? Or silly weird stuff that have little practical life application like a circuit of xyz and abc...

I hate when people say they are worried about function... And speak of that word in a way to degrade something else... Meaningless hogwash.

No matter what your sport You can take a different exercise show you that you suck at it and say boom.... Look your not functional.

Pick one thing and get great at it... No be fucking awesome at it and that is your Damn function... Everything else doesn't matter. Because you can't be good at everything.

Anyway I'm ranting...

Cheers to functional fitness

I just wanna bench 500 and my non functional ass will be happy
 

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred
 
ckcrown84 said:

Epic bench day, put in a lot of work. Some off it not recorded.

Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

Then did Rope Pushdowns superset with band pushdowns (not recorded)

Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

All and all an workout... well on my way to that 500 hundred
Click to expand...
Nice job man!

When is your contest again?
 
Easy accessory work day... Ready for Saturday and Sunday to SMASH

Speed bench with black mini band + 185lbs 8 sets of 3 reps
Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
3 sets of 20 pushups with 1 set of max (74 reps)

Chest supported rows, 2 plates, 5x10

3 sets of triceps with 60s DB
5x20 tricep pushdown

machine deltoid raise 5x20

 
Video coming tomorrow

Started a new diet plan week one begins tomorrow :)

My coach thinks it will suit my needs just fine

Essentially it's a pound of turkey and a pound of beef a day and rice

Plus a few other things :)

Super excited me and my neighbors cooked 14lbs of meat today haha good times

To be continued tomorrow
 
Rough heavy chest day

capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
1) I never really fail at the top when I bench anyway,
2) I rarely do floor presses.
So all in all not a bad day I suppose. After heavy floor press

Did dumbbells
120lbs max effort
100lbs max effort
80lbs max effort

After dumbbells I kinda just worked each body part as I saw fit
3 sets of pull downs
5x5 chest supported rows
3 sets band pulls

Triceps
100 reps
then Band Spread Aparts (featured in video)

 
Today was a special day... I just felt cocky as fuck and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
First set did the regular eliteFTS black band
Upgraded to the Green Band
Upgraded to the Big Grey Band
Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.

On my way to that 500 bench...


After heavy DB hit some more accessory

10 sets of 20 reps Pushups + Band Flyes supersets

5x10 Chest Supported Rows
5x10 Wide Pulldowns
2x50 band pushdowns
2xburnout band pushdowns

5 sets band face pulls


Orbit Nutrition got my recovery on point :)
 
ckcrown84 said:
Today was a special day... I just felt cocky as fuck and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
First set did the regular eliteFTS black band
Upgraded to the Green Band
Upgraded to the Big Grey Band
Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.

On my way to that 500 bench...


After heavy DB hit some more accessory

10 sets of 20 reps Pushups + Band Flyes supersets

5x10 Chest Supported Rows
5x10 Wide Pulldowns
2x50 band pushdowns
2xburnout band pushdowns

5 sets band face pulls


Orbit Nutrition got my recovery on point :)
Click to expand...
Nice!

I really need to buy some bands so I can strengthen different parts of my lifts.

Always week on my lowest part of my lift.

Sent from my super gyno titty...
 

8 weeks out...
450lbs on the buffalo bar. I really can't complain with that. That is 20lbs off from my meet PR and with a harder bar... So victory!
p.s. the buffalo bar is 55lbs + curved meaning it increases the range of motion.

Also I had some stability issues but pulled through okay.
 
Killing it......as always. I am digging the dbell press w the bands. Seems like a great way to turn up an accessory day.
 
Power Lifting is such an amazing sport to participate in, takes a lot out of you and requires a lot of sacrifices if you want to do well but every bit of it is worth it when you get under the bar and battle for victory, when you look back at where you were and see the progression to where you are now. Each battle, each sacrifice all feels worth it when you see that progress.
July 10th I got 460 off a 2 board today I bashed 480lbs... 20lbs PR. Fucking love it.
Who cares ? Well me... And if you ask that after reading this ask yourself what the fuck have you accomplished ?



http://youtu.be/IENwUJ_0WNU

61f04f57317dc6c040129f9652b9bcca.jpg
 
Hell ya man your putting in major work. You got this handled man were is the contest at what state. Also just wondering how often you training chest. Good luck man
 
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