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Old 04-18-2013, 05:18 PM   #401
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If you're trying break through to higher weight I'd suggest doing four sets of 12 to 14 with the best form you can possibly do. Doing three reps with 80's or whatever while struggling just may end up ****ing up your shoulders or something. Four sets of 12 to 14 should trigger a different muscle response compared to your normal set rep range.

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I don't know that I'd use dumbbells to break a bench press plateau. That would be an ineffective approach IMHO. Instead, I'd focus on improving my back/leg strength and trying a different rep/weight/endurance scheme.

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Old 04-18-2013, 05:38 PM   #402
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if the bar is touching the lower portion of the chest/pec then the elbows are most likely in the proper position. I mean it could be other things, I just know that was the main root cause of my shoulder pains benching
Hmm, I'll try to focus a little more on where the bar hits my chest. I want to say its a little higher up than that, but I don't remember for sure.
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Old 04-18-2013, 06:00 PM   #403
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Let me ask this... what is considered :

-bad
-below average
-average
-above average
-good
-great

In terms of lifting your body percentage. Either as a max or reps... I once heard that being able to bench 100% of your weight was something like "ok" (compared to people who work out of course). Does that sound right?
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Old 04-18-2013, 06:17 PM   #404
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Let me ask this... what is considered :

-bad 50%
-below 75%
-average 100%
-above average 125%
-good 150%
-great 200%

In terms of lifting your body percentage. Either as a max or reps... I once heard that being able to bench 100% of your weight was something like "ok" (compared to people who work out of course). Does that sound right?
I personally think a person who works out should be able to bench their body weight. Some of us just happen to be able to double it. Bench press is certainly not a status lift in my opinion.
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Old 04-18-2013, 06:38 PM   #405
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I personally think a person who works out should be able to bench their body weight. Some of us just happen to be able to double it. Bench press is certainly not a status lift in my opinion.

I'd say it's a status lift, but it's not one that lifters who dead lift/back squat (..or Olympic lift) particularly care about in the grand scheme of things. I'm personally much more concerned with squat numbers.


To answer the question about what's considered below average/average/above average, etc., general guidelines are:

1.5 x your weight = Bench Press
2 x your weight = Squat

Of course, that all means nothing if your form is horrible.

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Old 04-18-2013, 07:38 PM   #406
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30 pounds heavier I was having trouble repping my bodyweight multiple times.

Now at my current weight (more LBM), I'm able to do MUCH MUCH more reps of BW.

AND THATS A CHOP !
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Old 04-18-2013, 07:39 PM   #407
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Old 04-26-2013, 12:20 PM   #408
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Going for the 20 repper this weekend. That will amount to a total of 420 reps (...as opposed to the 357 reps when I do 17 reps per set). Intense! And the most interesting part is that I feel really good (..referring to shoulder muscle/tendon and joint health) following those long ass endurance sessions.


P.S. LOL at the coincidental nature of the numbers above.

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Old 04-26-2013, 03:14 PM   #409
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Going for the 20 repper this weekend. That will amount to a total of 420 reps (...as opposed to the 357 reps when I do 17 reps per set). Intense! And the most interesting part is that I feel really good (..referring to shoulder muscle/tendon and joint health) following those long ass endurance sessions.


P.S. LOL at the coincidental nature of the numbers above.
Fck, Thats awesome. I've been doing 180. Will try to up it next go either tomorrow or Monday. Not sure which day chest will be.
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Old 04-26-2013, 06:51 PM   #410
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Fck, Thats awesome. I've been doing 180. Will try to up it next go either tomorrow or Monday. Not sure which day chest will be.
Approximately how long is it taking you to get through the endurance workout? It is taking me about 45 minutes to finish everything.
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Old 04-27-2013, 08:58 AM   #411
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What do you bench?

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Approximately how long is it taking you to get through the endurance workout? It is taking me about 45 minutes to finish everything.
I'm taking about 30 minutes. I'm only doing 18 sets of 10 though. I'll probably do chest today and I'll use my timer. My first go at it took a while longer because I had more failures. Second time I did it I only failed on set 17 and 18 at 8 reps each time, and had to give myself a swig of water and a quick rest. I'm going to stick with 18 sets of 10 today again. See how I do with setting a timer.

People look at me crazy as I run around looking for 20 5lbs plates to put on the rack instead of just one plate.


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Old 04-27-2013, 11:37 AM   #412
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I'm taking about 30 minutes. I'm only doing 18 sets of 10 though. I'll probably do chest today and I'll use my timer. My first go at it took a while longer because I had more failures. Second time I did it I only failed on set 17 and 18 at 8 reps each time, and had to give myself a swig of water and a quick rest. I'm going to stick with 18 sets of 10 today again. See how I do with setting a timer.

People look at me crazy as I run around looking for 20 5lbs plates to put on the rack instead of just one plate.


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Hahah! Yeah, they do the same thing to me, but I know they are thinking, "F@ck! I wish this buff dude didn't have all the goddamn 10 lb. plates in the gym."
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Old 05-03-2013, 11:41 AM   #413
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Arnies bench workout

http://www.reddit.com/r/Fitness/comm...itness/c99c0qk

Quote:
When I was gaining strength, I liked to warm up with 10,8,6,4 and then stay at 2 reps for five sets, and then back to 4, then 6, and then use the stripping method and just drop plates and keep doing 4 reps until I couldn't.
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Old 05-04-2013, 11:57 PM   #414
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i drew back my feet on bench today, significant difference. 185 felt like 160-something
m3inline6 mentioned that somewhere. thanks
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Old 05-05-2013, 12:38 AM   #415
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Re: What do you bench?

I did a 185 strip set down and up with 10 pound plates today in about 30minutes. I think it was 140 reps. And i did a beastly chest day yesterday to. Not looking forward to tomorrow morning lol.
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Old 05-05-2013, 01:33 PM   #416
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What do you bench?

first time over 200 205x2 and then 215x1. And then decapitated on 225!


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Old 05-05-2013, 04:25 PM   #417
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Re: What do you bench?

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first time over 200 205x2 and then 215x1. And then decapitated on 225!


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Good job man! breaking that 200 mark feels nice, then breaking 225 feels great, and the continued progress just keeps getting better and better. Keep up the good work!

If the bar really came down at your neck or even close to it though, you should really be working on your form. Not to far back in here proper form was discussed, and when you nail proper form you'll notice your lift weight jump up a good bit. Keep up the progress and lift safe!
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Old 05-05-2013, 04:31 PM   #418
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Went ham on chest today as well. Great day

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Old 05-06-2013, 12:42 AM   #419
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Re: What do you bench?

Hoping to get in a good heavy bench day Wednesday or Thursday. I'd be happy if i hit 265x2, but i might do another strip set instead (i really liked that 140 rep workout). I feel like going that heavy is pretty useless other than to say I did it, bit I'll also be all alone so a strip set could get a little annoying. Idk...

Also hoping to land 315 x 2 on the squat rack this week.

Wish me luck!
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Old 05-06-2013, 01:47 AM   #420
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weigh 215-220 and bench 305.
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