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Journey to a 500lbs raw bench
- Thread starter ckcrown84
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Today I got some squats in. Seeing where I am at. December 7th is my competition.
500lbs for 2, very happy. My first rep was a bit high, 2nd rep to depth. Can't complain. Obviously my 500lbs is the last lift in the video.
500lbs for 2, very happy. My first rep was a bit high, 2nd rep to depth. Can't complain. Obviously my 500lbs is the last lift in the video.
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Today I did some accessory work (volume) with chains. Decided to go volume instead of speed work. Needed it Mentally.
Bar + chains 15 reps
140 + chains 15 reps
190 + chains 15 reps
(rest recorded)
the bar is 50lbs not a 45lbs bar.
230
280
320
After bench we did some flyes with bands. holy stabilizer issues. But, I had fun and had a mean pump lol.
Pullups and Pushups
10 sets of pullups, increases reps. 1 rep, 2reps, 3 reps, up to 10reps Each set of Pullups with 20reps of pushups
After pullups and pushups just finished off with 5x10 V-bar pulldowns then some easy lat rows
Bar + chains 15 reps
140 + chains 15 reps
190 + chains 15 reps
(rest recorded)
the bar is 50lbs not a 45lbs bar.
230
280
320
After bench we did some flyes with bands. holy stabilizer issues. But, I had fun and had a mean pump lol.
Pullups and Pushups
10 sets of pullups, increases reps. 1 rep, 2reps, 3 reps, up to 10reps Each set of Pullups with 20reps of pushups
After pullups and pushups just finished off with 5x10 V-bar pulldowns then some easy lat rows
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Heavy doubles. Almost got 470 for two. Could have been a little tighter and shoulder flared out way too much.
Very nice progress, really good confidence boost. Am definitely dialed in nicely for December 7th.
I am thinking to do
460 opener, 480, then depending on how 480 goes shoot for the 500.
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What a day, twerked my shoulder a tad before the workout even started-- It hurts I am sure it negatively impacted my lifts some but I made it through a brutal overload session and will be seeing the chiropractor tomorrow. I have a few sessions between now and the December 7th meet.
Am excited
Progress is good. Am definitely flirting with 500. 480 today, had a few issues (notice the cramping and wrap changes) but all in all great session.
Note: Bench bar is 50lbs not 45.
Am excited
Progress is good. Am definitely flirting with 500. 480 today, had a few issues (notice the cramping and wrap changes) but all in all great session.
Note: Bench bar is 50lbs not 45.
Welcome to my journey to a 500lbs raw bench
Let the journey begin !!!
Impressive. But. Why. Are. Your. Hands. So. SMALL?!
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Yeah I'm sure that's something I can change
Thanks for the thread contribution
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12/7/14 was the longest meet i have ever done, 14 hour day.
Sorry for incontinent video angles.
Let's start with the lifts
squat: I opened with a 20lbs PR at 470. A weight that crushed me last competition. Moved easy. Went to 500lbs. In the opinion of most the judges buried me, way too deep. 2nd attempt i fell forward some and just lost it. Can I complain with a 20lbs meet PR ? No, but I really wanted 500+
Bench: wow what a great bench day. In the warm up room I've never been so fast and explosive. First attempt 440, very light.
Went to 480 and well everything went wrong, no aggression, grip too close, just wasn't a good lift. Took 480 again and... Well we fixed the aggression part. This lift absolutely took everything I had. 480 was the RPS record so I was allowed a 4th attempt which I did not take.
To be honest I was happy with winning that fight with 480 and continuing would have been stupid.
Deadlift easy as hell. The grip specific work has really paid off. We will see great progress here going forward. Took a 405 opener, 435, then 460 for a 10lbs PR which again wasn't a struggle at all. I am excited to see how this lift develops by summer
A meet never really goes exactly to plan, proud I hit a PR in every lift and improved over all.
Now time to focus on Nutrition, and training. I won't be competing again until summer
Sorry for incontinent video angles.
Let's start with the lifts
squat: I opened with a 20lbs PR at 470. A weight that crushed me last competition. Moved easy. Went to 500lbs. In the opinion of most the judges buried me, way too deep. 2nd attempt i fell forward some and just lost it. Can I complain with a 20lbs meet PR ? No, but I really wanted 500+
Bench: wow what a great bench day. In the warm up room I've never been so fast and explosive. First attempt 440, very light.
Went to 480 and well everything went wrong, no aggression, grip too close, just wasn't a good lift. Took 480 again and... Well we fixed the aggression part. This lift absolutely took everything I had. 480 was the RPS record so I was allowed a 4th attempt which I did not take.
To be honest I was happy with winning that fight with 480 and continuing would have been stupid.
Deadlift easy as hell. The grip specific work has really paid off. We will see great progress here going forward. Took a 405 opener, 435, then 460 for a 10lbs PR which again wasn't a struggle at all. I am excited to see how this lift develops by summer
A meet never really goes exactly to plan, proud I hit a PR in every lift and improved over all.
Now time to focus on Nutrition, and training. I won't be competing again until summer
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First training day back
Too much recording only gonna do one set of each exercise next time
All sets based on percentages
Didn't record the flyes, BB rows, or Arnold presses
Side note... Figured you guys would appreciate the brutal band snap on my neck haha ouch
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TripleOvertime
Elite Member
Built like a brick shit house.
Do you do any forearm specific work to get that thickness/size?
Nice work man, motivated as fuck.
Do you do any forearm specific work to get that thickness/size?
Nice work man, motivated as fuck.
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Never used to but recently started doing more grip specific work due to it being a limiting factor in my deadlifts
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Worked up to 80% for 5 sets of 3 nothing crazy
On the amrap exercises I pulled my pec a little
Nothing too bad I lowered all the weights to complete the workout and am gonna hope I'm healed by Thursday and if not I will just take a little week off and resume once recovered
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Chest day, didn't make it through the injury in the area connecting my pec and delt is still injured
More time off, nothing heavy until next Thursday and I will see how I feel
Did some accessory work and felt the urge for a pic
Progress ??? I think so
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More time off, nothing heavy until next Thursday and I will see how I feel
Did some accessory work and felt the urge for a pic
Progress ??? I think so
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Managed to hit some speed work today without much issue, felt good and fast
Hoping to get back to my program next Thursday, hopefully I'm healed up.
The DB work went well through in the bands to add some resistance and then of course got some triceps and back work in
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Okay, first let's get this out the way. I needed to lift tonight... Period. My pec / delt tie in is still very aggravated. I decided to use a two board to lessen the stretch (shortening the rom) and to lift heavy with the multiply sling shot, really today was a massive overload day so there will be nothing even remotely heavy Sunday.
Perhaps I will restart my training cycle that I began once my pec heals. Makes me so frustrated to have to work around an injury and the added risk of lifting heavy loads... Yes the heavy should have been avoided but damnit I needed it today so I took it slow and pushed the envelope within the safety net of the sling and board
However you cut it it was a great lift. Before my last competition I got 590 off the chest with the sling. Today I got 610 off the two board.... Improvement ? Hard to say. Shorter Rom yes but also less pop off the chest due to that fact with the sling. So who knows, I'm happy with the lift.
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Perhaps I will restart my training cycle that I began once my pec heals. Makes me so frustrated to have to work around an injury and the added risk of lifting heavy loads... Yes the heavy should have been avoided but damnit I needed it today so I took it slow and pushed the envelope within the safety net of the sling and board
However you cut it it was a great lift. Before my last competition I got 590 off the chest with the sling. Today I got 610 off the two board.... Improvement ? Hard to say. Shorter Rom yes but also less pop off the chest due to that fact with the sling. So who knows, I'm happy with the lift.
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530 on the squats on last attempt, raised it from 520 my second attempt that I failed. After failing you shouldn't raise the weight but things happened and I made it happen !
Had to cut today short due to a trip but hit 530 reverse band squat (50 to 60lbs bands)
After squats hit some cleans and box jumps, my cleans were ugly, box jumps still require a lot of work. Need to develop that explosion.
Tomorrow after chest I will hit some back and glutes that I missed today
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Had to cut today short due to a trip but hit 530 reverse band squat (50 to 60lbs bands)
After squats hit some cleans and box jumps, my cleans were ugly, box jumps still require a lot of work. Need to develop that explosion.
Tomorrow after chest I will hit some back and glutes that I missed today
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Took it easy today worked up to a quick 3 rep on the 3 board with super heavy bands, probably 300lbs of band tension.... Not sure and don't care
After I did some Dumbbells reps just for blood work and then some push-ups and back. Didn't push it hard, especially after my brutally heavy training session Thursday.
Still waiting on the chest to heal up... Very frustrating
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After I did some Dumbbells reps just for blood work and then some push-ups and back. Didn't push it hard, especially after my brutally heavy training session Thursday.
Still waiting on the chest to heal up... Very frustrating
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Interesting day did some volume and triples with the rack pulls, kinda got my butt kicked
Then after 6 triples of speed squats off a box
Then a bunch of volume with the kettle swings and GHR misery and Iove it
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Then after 6 triples of speed squats off a box
Then a bunch of volume with the kettle swings and GHR misery and Iove it
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Not a bad day of squats
Did 6 sets of 3 reps at 70% working on form and tried some low bar squats didn't workout great for me.
After squats did 8x3 speed pulls
Weighted hyper extensions 3 sets to failure
4 sets GHR with light band 4 sets of 8
Not a bad day, today is chest, going to try to go raw but if shoulder acts up gonna throw on the sling shot
Www.facebook.com/kbrownfitness
Did 6 sets of 3 reps at 70% working on form and tried some low bar squats didn't workout great for me.
After squats did 8x3 speed pulls
Weighted hyper extensions 3 sets to failure
4 sets GHR with light band 4 sets of 8
Not a bad day, today is chest, going to try to go raw but if shoulder acts up gonna throw on the sling shot
Www.facebook.com/kbrownfitness
