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My Journey to a 450+ lbs bench

Well today was first day back to heavy chest training, and it was quite disappointing. However, could have been worse! I had a significant drop from last week. But, my diet was SHIT for the past 3 days and I am sure that negatively impacted me.

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Now that I have Osta in the regime I should definitely be seeing some nice benefits. I have no doubt that once it takes hold, and my diet gets back on track I will be making solid gains once again.

Flat Bench:
135lbs - 8 reps
225lbs - 15 reps
315ls - 5 reps
365lbs - 3 reps
385lbs - 1 rep --- this is my new max. ( a bit shy of my 425...but I shall work back up. I also feel like today was an off day and my diet past few days hurt as well, I am optimistic to break 385 easily within 2-3 weeks)
335lbs - 5 reps
335lbs - 5 + 1 rep
335lbs - 4 + 3 reps

Incline Smith hellcentric (Got this from 'hellcentric' by Animal [i think]. Basically someone pushes down on the bar and you resist, downward motion lasts about 5 secs and then you explode upward).
225lbs 5 sets of 5 reps

Pushups: 2 sets of 50 reps.
 
MaxSeg said:
Nice work crown
Click to expand...

Thanks bro, working on it. Off cycle now and been doing a lot of volume. Last chest routine was my first time going heavy in a while and as I said I think it is an off day.
 
Keep going bro. I personally have switched to inclines first for a while. Just last sat, I did 365 on a low (30 degree) incline for one rep and two assisted. I plan to stay this way till about mid May or so, then try to ramp back up on the flat bench. I wanted to stop flats all together for a while to take a rest. Now, I do incline and decline, some kind of flye movement and dips. Trying to hit different angles on my chest. Every third week, I do just dumbells lighter and higher reps.
Since I have switched, my old 46 year old shoulders have been thanking me. But, I will be back hitting the flats hard very soon.
 
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I bet. Shoulders can only take so much!
I do incline as well, usually on a smith but not always.
 
ckcrown84 said:
I bet. Shoulders can only take so much!
I do incline as well, usually on a smith but not always.
Click to expand...

You are right about the shoulders. I decided to start with incline dumbells saturday. On my heavy set (120's), I tweaked my shoulder.

The good news is that I don't believe that anything is torn as I still have pretty much full range of motion. It just feels like a pinching sensation and slight pain/discomfort.

I think what it was is my 46 year old body telling me to back off on the heavy pressing for a while. I am going to lay off bench/shoulder pressing altogether for at least all of this week and maybe next. Luckily, I can still train my other body parts. Did back/bi's today with no discomfort. Just gonna hit back, bi's, tri's, & legs hard for a couple weeks and hopefully I will be alright. Sometimes those damn dumbells can really be a hindrance as there is a higher chance of injuring yourself when going heavy.

Damn shame.
 
pwloiacano said:
You are right about the shoulders. I decided to start with incline dumbells saturday. On my heavy set (120's), I tweaked my shoulder.

The good news is that I don't believe that anything is torn as I still have pretty much full range of motion. It just feels like a pinching sensation and slight pain/discomfort.

I think what it was is my 46 year old body telling me to back off on the heavy pressing for a while. I am going to lay off bench/shoulder pressing altogether for at least all of this week and maybe next. Luckily, I can still train my other body parts. Did back/bi's today with no discomfort. Just gonna hit back, bi's, tri's, & legs hard for a couple weeks and hopefully I will be alright. Sometimes those damn dumbells can really be a hindrance as there is a higher chance of injuring yourself when going heavy.

Damn shame.
Click to expand...

God that sucks bro.
I keep messing up my left bicep. I messed it up ages ago. Took forever to heal. Finally healed and then I tweaked it again the other week. Can't win
 
Bench Day !!!


Alright, today wen't AWESOME. My lifts all went up from last week, a significant improvement. Getting some strength back.


1st set 365



2nd set 365



Flat Bench:
135lbs - 10
225lbs - 20
315lbs - 5
365lbs - 5
365lbs - 5
365lbs - 3 + 2 with spot
365lbs - 1 + 4 with spot... Dead! Can't complain, last week I was struggling for 3 reps.


Pushups:
70 Reps
50 + 10 + 10 --- Dead !


Cable Flyes 42.5lbs -- this hurt my arm so bad I couldn't even break it... That arm is definitly going to be a training obstacle for a while.
27.5lbs - 20
27.5lbs - 20


Free weight flyes 25lbs - 2 sets of 20 reps. Being that I couldn't go heavy I just concentrated on getting a good stretch.


Smith Machine Incline (the machine was busy earlier in the workout, so was going to skip it. But, towards the end I wasn't feel satisfied so I decided to toss it in...)
 
CK one day a week do speed/ explosion reps 10 sets of 3..... 50-65% of your max, bring it down at a nice pace and then get as fucking violent and explosive as you can out of the bottom. about 1-2 mins in between sets... fucking sick and helps tremendously with the bottom half of the bench
 
bml600lb said:
CK one day a week do speed/ explosion reps 10 sets of 3..... 50-65% of your max, bring it down at a nice pace and then get as fucking violent and explosive as you can out of the bottom. about 1-2 mins in between sets... fucking sick and helps tremendously with the bottom half of the bench
Click to expand...

Will definitely try this out brother. Thanks for dropping in. Ain't seen you in ages! How you been?
 
Well shoot brother, got married 3 weeks ago, Flew to PR then took a 7 day Caribbean cruise for the honeymoon, then Sunday morning (yesterday) the misses comes in and tells me Im gonna be a daddy again... only 7 weeks and Im suppose to not tell anyone yet but I cant keep my mouth shut.... just praying everything goes well like my first one ... looking good bro keep that shit up.... you getting a stick point at all or no?
 
Things are well for me too. Old lady is happy, we going on our 2 years soon.
Trying to graduate from college, running into some difficulty so might have to remain for next semester (after summer). Which, will fuck me financially. Hopefully things work out. Such is life... Sometimes you eat the bear, sometimes the bear eats you.
haha
 
Monday is fast approaching, debating either working the 5x5 again with slightly heavier weight (375 or 385) or maybe going for a new max. Decisions decisions
 
Yesterdays chest routine:

Flat Bench:
135lbs - 15
225lbs - 10
315lbs - 10

Drop Sets--flat bench

Drop Set 1: 385lbs - 1 rep --- 345lbs - 3 reps --- 315lbs - 5 reps
Drop Set 2: 375lbs - 1 rep --- 345lbs - 3 reps --- 295lbs - 5 reps

Hammer Strength ISO lateral incline bench
Set 1: 8 45lbs plates (4 each side) 4 reps
Set 2: 6 plates - 7 reps
Set 3: 4 plates - 16 reps

FLy + DB Press superset (40lbs)
10 + 17 press
7 + 15 press
10 + 7 press

Pushups
40
40
25
 
Short chest routine today. Definitly slacked on the food intake on the weekend, might have negatively impacted my lifts a little. After last weeks bench session I was definitly expecting to get back into the 400lbs... However, I feel great and the week after next I will aim a bit higher!
Also, decided to start throwing in 2-3 sets of Decline bench after flat. What are some of your thoughts on this? I traditionally don't do decline.

The Workout!

CHEST

Flat:
135lbs - 10
135lbs - 10
225lbs - 20
365lbs - 4 -- felt a little heavier than last week.
385lbs - 1
365lbs - 4
315lbs - 10

Decline
225lbs 7 reps with 3 second pause at bottom, + 4 reps regular
315lbs 6 reps

Pushups
50 reps
40 reps - rest few secs + 10 reps

Diamond pushups
14--I was dead.

What we didn't do: Flyes...

How I plan to work chest later in the week: Dips -- probably do them Thursday.
 
Awesome stuff here. I want to hear how things are going. Hate to bring a thread from the dead, but I enjoyed this log.
 
Faymus said:
Awesome stuff here. I want to hear how things are going. Hate to bring a thread from the dead, but I enjoyed this log.
Click to expand...

Thanks brother i haven't lifted this heavy in a while
maybe I shall resume this thread during the winter!
 
Day 2 with Cincinnati Barbell club. Bench Day... thank god.

Flat bench:
135lbs - 7
225lbs - 8
315lbs - 2
345lbs - 2
385lbs - 1
405lbs - 1
335lbs - 3
335lbs - 3

All lifts performed by competition standards (with pause)

10x10 DB Row 80lbs
9 mins 32 secs... i died and some sets I think I only got 8 lol

Skull Crushers
11lbs - 10
10
20 + 5 with spot
Then last set I had partner add resistence making it harder to perform the rep got 5 1/2
 
Bench Work

315lbs 6x6 -- pause reps mostly used BB form, working on getting powerlifting form, i suck at it

Next.... endurance volume

Set 1-5 ---- 90 seconds each -- start on 90secs remaining time you have to rest, then start next

Bench 185lbs - 20 reps
DB Flye 45lbs - 20 reps
DB press 55lbs 20 reps
Pushups - 20 reps

That is 1 set.

Completed 3 sets in total
Set 4 and 5 were HORRIBLE
Like I couldnt even lift the weight on bench and did straight bunny hops and had to have someone lift it off to rack it
 
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