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My Journey to a 450+ lbs bench

Muscle Gelz Transdermals
IronMag Labs Prohormones
Going to do a pushup routine today, just a little wakeup call for the muscles. Been off for over a week
 
Lift doesn't count because your spotted had a Power Balance band on his left wrist. This could of have affected your natural energy field, giving you more power. J/k nice lift. Get back to the gym now. Im looking at doing 315 in the next few weeks, all natty baby!
 
^^^ Haha too funny
Hope you reach your goal bud!
I am dropping down my weight for 5 weeks and working for reps for the next few weeks.
I will sneak in a max day here and there though
 
I havn't been following this thread word for word so I appologize if this was already meantioned but... What do you do for a warm up when going for a max?

My max is ~300-315 right now. I do some sort of cardio for 5-7 minutes and then I usually warm up my rotators, triceps, and shoulders with some 10-15 lb dumbbell work. Then do 135 for 10, 185 for 6, 225 for about 4. I can usually tell if im ready to go based on how 225 feels for me. I can get 225 for 12-14 right now when I am fresh.

Anything special that you do? Do you follow certain percentages of your 1RM max when warming up?
 
Chest Day...not a bad first day back. Significant strength decrease I think, but then again maybe not. Just a different type of workout...
First...flat bench, my fav.


My other video, my recorder got yelled at...apparently it is against "policy" to record there... wtf? But I put the plates under my feet to increase my feet positioning and help me get a more solid base.

Warmup:
135lbs- 10 reps
225lbs - 10 reps
Working Sets:
335lbs- 12 reps
325lbs- 11 reps
315lbs- 9 reps

Incline Bench
245lbs- 9 reps ---not acceptable, had to dig deep for my next set.
245lbs- 11 reps ---better
225lbs- 11 reps

DB Flat bench:
100lbs- 9 reps
100lbs- 10 reps

Pushups, little rest- 3 people lined up in a row, 1 goes, then next, then next, then start over.
Sets 1-3 = 10, 20, 30, reps
Sets 4-5 = 10 , then 15 reps.
done.

Supposed to do stomach, but didn't get to it.
 
Interesting question and I feel like warmups vary drastically from person to person. When I go for a max of say 400 my typical warmup would be
135lbs - 10 reps
225lbs - 10 reps
315lbs- 1-2 reps (if any) sometimes I will jump right to 365
365lbs - 6 or so reps (then I make sure I rest atleast 3-5 mins)
then do my max lifts.

Lets say I have an imaginary partner and he lifts your max, I would have him do
135lbs- 10 reps - rest ~3 mins
225lbs- 4-6 reps - rest ~3-4 mins Dont want to get tired!
275lbs- 1 rep- rest ~3-5 mins -- this set is my "confidence builder" it gets the feeling of the heavier weight under you and makes it so there is no big jump to the 300+ similarly for me 365lbs is my confidence building set.
300-315- max.

Hope that helps. I wish I had some "scientific" procedure for you...above is my method, it is very subjective. But, it is is what I do and what I have my lifting partners do.

Gunzz160 said:
I havn't been following this thread word for word so I appologize if this was already meantioned but... What do you do for a warm up when going for a max?

My max is ~300-315 right now. I do some sort of cardio for 5-7 minutes and then I usually warm up my rotators, triceps, and shoulders with some 10-15 lb dumbbell work. Then do 135 for 10, 185 for 6, 225 for about 4. I can usually tell if im ready to go based on how 225 feels for me. I can get 225 for 12-14 right now when I am fresh.

Anything special that you do? Do you follow certain percentages of your 1RM max when warming up?
Click to expand...
 
stfuandliftbtch said:
Damn bro, you repaid that shit like it was nothing..strong as a mofo!

keep it up! Did the plates under the feet help? i noticed your legs were a lot more stable.
Click to expand...

It actually did, took me a while to try it because I didn't look dumb but hell...way I say it I may look silly but 98% of the people there can't outlift me so screw it. I plan to use the plates every time.
My legs shook a lot less and I had a little bit of a firmer base (I still need to work on form some, but the plates did help). I wish the 2nd video was able to be recorded.

Yeah I am doing ALL light weight this next 5-6 weeks. However I will stay progressive and will be increasing the lbs every week (even if it is only with 2 1/2lbs plates).
 
Thanks for sharing. Subjective method is all I was looking for. I was just curious to your method and how you base your warmup reps/sets. I have also heard some "bro science" from one of my college football buddies and his strength trainer at the University has them do 95x10, 135x10, 185x6, 225x4, 275x1. The idea behind it is to warmup your muscles from the outside in by recruiting more muscle fibers as the weight increases. Very similiar to your method.

Next Question: Do you record your workouts/lifts in a notebook or spreadsheet so you know how you are progessing? It would be cool if you had some line graphs or something that showed your progression.


ckcrown84 said:
Interesting question and I feel like warmups vary drastically from person to person. When I go for a max of say 400 my typical warmup would be
135lbs - 10 reps
225lbs - 10 reps
315lbs- 1-2 reps (if any) sometimes I will jump right to 365
365lbs - 6 or so reps (then I make sure I rest atleast 3-5 mins)
then do my max lifts.

Lets say I have an imaginary partner and he lifts your max, I would have him do
135lbs- 10 reps - rest ~3 mins
225lbs- 4-6 reps - rest ~3-4 mins Dont want to get tired!
275lbs- 1 rep- rest ~3-5 mins -- this set is my "confidence builder" it gets the feeling of the heavier weight under you and makes it so there is no big jump to the 300+ similarly for me 365lbs is my confidence building set.
300-315- max.

Hope that helps. I wish I had some "scientific" procedure for you...above is my method, it is very subjective. But, it is is what I do and what I have my lifting partners do.
Click to expand...
 
Gunzz160 said:
Thanks for sharing. Subjective method is all I was looking for. I was just curious to your method and how you base your warmup reps/sets. I have also heard some "bro science" from one of my college football buddies and his strength trainer at the University has them do 95x10, 135x10, 185x6, 225x4, 275x1. The idea behind it is to warmup your muscles from the outside in by recruiting more muscle fibers as the weight increases. Very similiar to your method.

Next Question: Do you record your workouts/lifts in a notebook or spreadsheet so you know how you are progessing? It would be cool if you had some line graphs or something that showed your progression.
Click to expand...


Line graphs are such a great idea, someone in my gym mentioned an idea like that. My spreadsheet savvy isn't quite up to par but hell I am an ITS major so it can't be that difficult.
But, I keep everything in a workout book, and then I try to beat my lifts one week from the next.
 
I have been setting up my workouts in a Google Document Spreadsheet. Then when I am in the gym I can review my workouts on my smartphone so I know what exercises I had planned and how many reps/sets. Then I can record my actually weight and reps with the smartphone. I like using Google Docs because it is accessible from any computer with internet. Also, it eliminates the need to carry pencil and notebook to the gym. You can then create graphs right in Google Docs from the data in the spread. If your an ITS major you will figure it out.


ckcrown84 said:
Line graphs are such a great idea, someone in my gym mentioned an idea like that. My spreadsheet savvy isn't quite up to par but hell I am an ITS major so it can't be that difficult.
But, I keep everything in a workout book, and then I try to beat my lifts one week from the next.
Click to expand...
 
MaxSeg said:
Just checking in, good work in here. You are doing 5lbs of progression each week?
Click to expand...

5-10lbs a week for the next 4 weeks (5 weeks total) on ALL lifts.
So I am doing volume for everything for the next 4 weeks (10-15 reps).
10-15 reps gives me plenty of wiggle room for those 10lbs jumps, so if I am doing 15s one week I can increase 10lbs and get 10, 12 or maybe 13 reps the next week.

as you can see on chest I am not getting anywhere near 15 reps (yet). but hey I have hopes.


after the 5 weeks I will go back to heavy lifting (4-6 rep range) and unfortunately for me I will be off cycle by then ! heh
 
ckcrown84 said:
Chest Day...not a bad first day back. Significant strength decrease I think, but then again maybe not. Just a different type of workout...
First...flat bench, my fav.


Warmup:
135lbs- 10 reps
225lbs - 10 reps
Working Sets:
335lbs- 12 reps
325lbs- 11 reps
315lbs- 9 reps
Click to expand...
Im confused by this. Maybe because I only focus on powerlifting type of benching, but your warming up, taking a 100lb jump to 335, dropping 10lbs, then dropping another 10 lbs? Are you still trying to maintain strength or just loose some BF?
 
ct67_72 said:
Im confused by this. Maybe because I only focus on powerlifting type of benching, but your warming up, taking a 100lb jump to 335, dropping 10lbs, then dropping another 10 lbs? Are you still trying to maintain strength or just loose some BF?
Click to expand...

I warmup with 135 and 225lbs.
Then I go into my working sets. and Dropping 10lbs per set.
We did 10 weeks of 4-6 reps and now for 5 weeks (4 weeks remaining) we will be doing volume training. Then back to the heavy stuff--just trying to change up the routine, stimulate some growth by changing the workouts and working the muscle differently, and work on some definition.

Also, every week during this phase we will be increasing weight, or reps
 
Okay boys, today's workout was a miserable failure. And I feel like complete death after lifting. We cut it short and will probably hit chest again thursday (weighted dips and pushups) because today simply sucked. However I stuck with the routine as much as possible--but I did not succeed in one single lift!

Warmup: 135lbs - 10 reps
225lbs - 10 reps
315lbs - 1 rep

Working Sets: the + # means that I received a spot for the reps after the + sign
355lbs (6 reps + 4 reps). I thought for sure I would get 10, but no where close. I am not sure if it was because the 20lbs jump was too much or just an 'off' day because of well any number of things (perhaps deadlifts on Saturday was a bad idea).

335lbs: 7 reps + 4 reps

325lbs: 6 reps + 4 reps

315lbs: 4 reps + 3 reps -- rest + 2 reps

This was HORRIBLE! Next week I will use the same weights and try to get more reps each set...

Incline bench:
250lbs: 8 + 2 reps
245lbs: 8 + 2 reps

At this point we said screw it...we felt like crap and were discouraged as hell. Live to fight another day. Will do heavy dips Thursday to try to hit the chest again
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Not bench, but it took a lot out of me so I figured I would share.

 
ckcrown84 said:
Okay boys, today's workout was a miserable failure. And I feel like complete death after lifting. We cut it short and will probably hit chest again thursday (weighted dips and pushups) because today simply sucked. However I stuck with the routine as much as possible--but I did not succeed in one single lift!

Warmup: 135lbs - 10 reps
225lbs - 10 reps
315lbs - 1 rep

Working Sets: the + # means that I received a spot for the reps after the + sign
355lbs (6 reps + 4 reps). I thought for sure I would get 10, but no where close. I am not sure if it was because the 20lbs jump was too much or just an 'off' day because of well any number of things (perhaps deadlifts on Saturday was a bad idea).

335lbs: 7 reps + 4 reps

325lbs: 6 reps + 4 reps

315lbs: 4 reps + 3 reps -- rest + 2 reps

This was HORRIBLE! Next week I will use the same weights and try to get more reps each set...

Incline bench:
250lbs: 8 + 2 reps
245lbs: 8 + 2 reps

At this point we said screw it...we felt like crap and were discouraged as hell. Live to fight another day. Will do heavy dips Thursday to try to hit the chest again
Click to expand...

Sorry to hear about your workout. Just remember, you can't mow them down all of the time. You were smart to back off. If you don't have it, it is what it is and live to fight another day.

I personally know how you feel. About two weeks ago, I had a pretty good day on the bench. Maxed at 405. Got one easy and tried for a double. Close, but no cigar. Gonna try again Saturday. I am 46 years old and I wish that I was as young as you again. My body just doesn't have it some days. You gotta know when to back off and obviously you do.

After Saturday's workout, I'm gonna do a sort od de-load the following week with strict moderate weight all dumbell work. Then, I think I'm gonna switch it up for a while and concentrate on doing both 30 degree and 40 degree incline benches first for a while. And some decline work and maybe stay awayr from flats totally for a few weeks. I haven't switched it up in a while and I think I need to do something different.

Good luck and I'm gonna keep following your thread.
 
pwloiacano said:
Yo CKCROWN... Thanks for the tip on this site. Have you had good luck with this site? Just curious because some of these sites are scams.
Click to expand...
I am a rep for them,
we have a sub-forum here,

We are g2g and have great reshipment policy if your gear gets nabbed. Check out our Subforum-- click the link in my signature.
 
pwloiacano said:
Sorry to hear about your workout. Just remember, you can't mow them down all of the time. You were smart to back off. If you don't have it, it is what it is and live to fight another day.
Click to expand...

Thanks bud!
Good luck on your lift, keep me posted how it goes!
 
A good weekend of rest... This weeks training was hell!
 
Bench Day...
Well a bit better than last week, but still far off the mark. I am getting smaller and weaker :(

Flat Bench
Warmup
135lbs - 15 reps
225lbs- 15 reps

Working Sets:
355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
335lbs- 8 + 3 reps --- 1 rep improvement
325lbs- 6 + 3 reps --- bit of an upset
315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

Incline:
245lbs- 6 + 3 reps
245lbs- 6+ 3 reps
225lbs- 7+ 5 reps

DB Flat, 100lbs
11 reps
5 reps -- just messed this lift all up
9 reps -- there we go !

Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

Machine Cable Flyes
27.5lbs - 20 reps
32.5lbs - 20 reps
32.5lbs - 17 reps
 
Back to heavy lifting starting Monday... Lets see how much strength has take a hit, if at all!
 
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