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Health & Fitness
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Old 05-06-2013, 02:53 AM   #421
MpoweredM
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What do you bench?

Quote:
Originally Posted by Trashcan View Post
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!
Thanks.

Yeah I was exaggerating on the head getting chopped off. Just meant could budge it more than 2 inches off my chest before spotter pulled it up for me. Haha


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Constatine would of thrown his dildo at the kidnapper and proceed to cry in his closet after said kidnapper escaped.
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Old 05-06-2013, 11:11 AM   #422
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Originally Posted by 3bananas View Post
i drew back my feet on bench today, significant difference. 185 felt like 160-something
m3inline6 mentioned that somewhere. thanks
Great job! Your numbers will increase significantly with better form.
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Old 05-06-2013, 11:29 AM   #423
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Can you guys explain this high rep stuff you're doing

I did something like this on a few bench days

110lbsx5
90x5
70x5
90x5
110x5

repeat 2 more times and the 110 on the way back always felt like 165 or so to me.
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Old 05-06-2013, 11:33 AM   #424
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Can you guys explain this high rep stuff you're doing

It's just a different stimulus than the typical "low or high rep for sets" type approach. I'm trying to break a plateau (..and stimulate hypertrophy), and it's working. I do drop sets of 17 reps (..for 21 total sets)....from 245 lbs. to 45 lbs. and back to 245 lbs.

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Old 05-06-2013, 12:41 PM   #425
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Originally Posted by M3Inline6 View Post
It's just a different stimulus than the typical "low or high rep for sets" type approach. I'm trying to break a plateau (..and stimulate hypertrophy), and it's working. I do drop sets of 17 reps (..for 21 total sets)....from 245 lbs. to 45 lbs. and back to 245 lbs.
so you just keep bouncing around?
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Old 05-06-2013, 01:11 PM   #426
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Re: What do you bench?

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Originally Posted by DylloS View Post
so you just keep bouncing around?
You're strip set was the same concept. What i did the other day was:

185x10
165x10
145x10
125x10
105x10
85x10
65x10
45x10
65x10
85x10
105x10
125x10
145x10
165x10
185x10

Same thing Steve is doing, but he's a beast doing17 reps per set instead of 10...


Last edited by Trashcan; 05-06-2013 at 01:27 PM.
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Old 05-06-2013, 01:27 PM   #427
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Originally Posted by Trashcan View Post
You're strip set was the same concept. What i did the other day was:

185x10
165x10
145x10
125x10
105x10
85x10
65x10
45x10
65x10
85x10
105x10
125x10
145x10
165x10
185x10

Same thing Steve is doing, but he's a beast doing17 reps per set instead of 10...

Oh ok seems like a pretty good workout
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Old 05-06-2013, 04:53 PM   #428
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Originally Posted by DylloS View Post
so you just keep bouncing around?
I assume that by "bouncing around" you are asking if every set is at a different weight? If so, yes. It's a constant drop/add set approach.

245 lbs. - 17 reps
225 lbs. - 17 reps
205 lbs. - 17 reps
etc.....


I like to start high and end high because I have more TUT with the heaviest amount of weight. By the time I am back up to 245 lbs. for set 21, it feels closer to 300 lbs. I started with 10 reps per set.....worked my way up to 15 and now 17. The goal is 20 reps per set. Once I am able to complete 20 reps per set, I am going to 1RM again and see if I have broken my 360 lb. plateau. I am definitely feeling much stronger during the rep range though. My average reps before fatigue have increased.

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Old 05-06-2013, 04:58 PM   #429
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Quote:
Originally Posted by M3Inline6 View Post
I assume that by "bouncing around" you are asking if every set is at a different weight? If so, yes. It's a constant drop/add set approach.

245 lbs. - 17 reps
225 lbs. - 17 reps
205 lbs. - 17 reps
etc.....


I like to start high and end high because I have more TUT with the heaviest amount of weight. By the time I am back up to 245 lbs. for set 21, it feels closer to 300 lbs. I started with 10 reps per set.....worked my way up to 15 and now 17. The goal is 20 reps per set. Once I am able to complete 20 reps per set, I am going to 1RM again and see if I have broken my 360 lb. plateau. I am definitely feeling much stronger during the rep range though. My average reps before fatigue have increased.
what's your rest times between each? And yes bounce around meant from weight to weight.
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Old 05-06-2013, 05:01 PM   #430
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what's your rest times between each? And yes bounce around meant from weight to weight.
On average, this is how it might play out.


I might get 10 or 12 reps during that first set of 17. I'll rest maybe 30-40 seconds, get back under the weight and knock out the last 5-7 reps. I'll drop 20 lbs., and immediately press until I fatigue. Rest 30-40 seconds, finish the rest of the set.....rinse & repeat. I don't rest longer than necessary, and once the weight is stripped down to 185 or lower, I can usually get all 17 reps in on most occasions. Right now I am running into issues with my hamstrings. Because the bench press requires the body to maintain an isometric contraction throughout the entire movement, my hamstrings are taking a beating and are cramping up on me around set 15 or 16. I have to stop repping weight prematurely due to the onset of a cramp rather than shoulder/chest/back fatigue. It's annoying, and I'm trying to find a fix.

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Old 05-06-2013, 05:14 PM   #431
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I squatted heavy last week and because I missed a workout, I bench pressed afterwards. I pulled my right hip flexor on first set... so I know where you are coming from. Really annoying... maybe some short duration (20 seconds or less) sprints & foam rolling for a warmup to get the blood flowing?
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Old 05-06-2013, 05:20 PM   #432
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I squatted heavy last week and because I missed a workout, I bench pressed afterwards. I pulled my right hip flexor on first set... so I know where you are coming from. Really annoying... maybe some short duration (20 seconds or less) sprints & foam rolling for a warmup to get the blood flowing?
I might try the foam rolling to see if that will help.
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Old 05-06-2013, 05:36 PM   #433
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What do you bench?

I truly feel this bench press work out helped me increase my max by 50 lbs in just three cycles. I did 3 cycles of 180 reps, 200 reps, 210 reps. And then did 3 heavy days. On the third heavy day I was up 50 lbs from my previous max.

I'll be going back to the high rep cycles again and continue this pattern. Planning 270 reps next cycle. 15 reps each set.

It's been awesome for my squats too. Exact same workout except with bench squat. Three high rep (200+) then three heavy days. Same scenario. Increased my max. I feel my form is been much better also because I go to failure more often and have to continue really working on my form as I go to lower weights. I love it.


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Quote:
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Constatine would of thrown his dildo at the kidnapper and proceed to cry in his closet after said kidnapper escaped.

Last edited by MpoweredM; 05-06-2013 at 05:38 PM.
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Old 05-06-2013, 05:55 PM   #434
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Originally Posted by MpoweredM View Post
I truly feel this bench press work out helped me increase my max by 50 lbs in just three cycles. I did 3 cycles of 180 reps, 200 reps, 210 reps. And then did 3 heavy days. On the third heavy day I was up 50 lbs from my previous max.

I'll be going back to the high rep cycles again and continue this pattern. Planning 270 reps next cycle. 15 reps each set.

It's been awesome for my squats too. Exact same workout except with bench squat. Three high rep (200+) then three heavy days. Same scenario. Increased my max. I feel my form is been much better also because I go to failure more often and have to continue really working on my form as I go to lower weights. I love it.


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That is awesome Curtis. It's good to see you making significant progress. Keep up the good work.

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Old 05-06-2013, 05:56 PM   #435
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What do you bench?

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That is awesome Curtis. It's good to see you making significant progress. Keep up the good work.
Thank you, sir. Putting you to shame in no time.


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Constatine would of thrown his dildo at the kidnapper and proceed to cry in his closet after said kidnapper escaped.
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Old 05-06-2013, 05:58 PM   #436
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Thank you, sir. Putting you to shame in no time.


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I'd be even more proud. <--tears of joy!
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Old 05-06-2013, 06:02 PM   #437
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What do you bench?

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I'd be even more proud. <--tears of joy!
Haha. May take another year or so.


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Old 05-06-2013, 09:33 PM   #438
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Re: What do you bench?

I noticed the same quad crap on my 140 repper, i know how frustrating that feeling is.
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Old 05-07-2013, 08:38 AM   #439
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Originally Posted by MpoweredM View Post
I truly feel this bench press work out helped me increase my max by 50 lbs in just three cycles. I did 3 cycles of 180 reps, 200 reps, 210 reps. And then did 3 heavy days. On the third heavy day I was up 50 lbs from my previous max.

I'll be going back to the high rep cycles again and continue this pattern. Planning 270 reps next cycle. 15 reps each set.

It's been awesome for my squats too. Exact same workout except with bench squat. Three high rep (200+) then three heavy days. Same scenario. Increased my max. I feel my form is been much better also because I go to failure more often and have to continue really working on my form as I go to lower weights. I love it.


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Yes sir. Nice job! It brings a huge smile to your face when you ease through a weight that you once thought was heavy.
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Old 05-07-2013, 09:47 AM   #440
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On average, this is how it might play out.


I might get 10 or 12 reps during that first set of 17. I'll rest maybe 30-40 seconds, get back under the weight and knock out the last 5-7 reps. I'll drop 20 lbs., and immediately press until I fatigue. Rest 30-40 seconds, finish the rest of the set.....rinse & repeat. I don't rest longer than necessary, and once the weight is stripped down to 185 or lower, I can usually get all 17 reps in on most occasions. Right now I am running into issues with my hamstrings. Because the bench press requires the body to maintain an isometric contraction throughout the entire movement, my hamstrings are taking a beating and are cramping up on me around set 15 or 16. I have to stop repping weight prematurely due to the onset of a cramp rather than shoulder/chest/back fatigue. It's annoying, and I'm trying to find a fix.

Ok awesome. I wasn't sure if you did all 17 at once.
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