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Health & Fitness
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Old 02-10-2013, 08:52 PM   #281
bostonsc4
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So today was bench day after a week of having the flu and being out of the gym.

It was a great day and I made a lot of progress towards my goal of 185. Today I did:

135 for 10
155 for 5
175 for 3

225 three reps negative lifts

Attempted 185 for a 1rm and struggled to get it out of the hole, but finished strong. Wouldn't have been able to without my spotter getting me out of the hole. I tried the negative lifting thing again, then jumped over to 185 and almost got a perfectly clean rep, VERY minimal help getting it out of the hole. I'm almost there.

To practice more, I did 225 for 3 half reps where I had the smith machine start the bar at halfway up for me (out of the hole) and was able to do that pretty well. It made 185 feel like feathers for me but then it got stuck on me today. Hoping by two weeks from now I'll have a 1rm of 185 clean without any help.

For those wondering I'm 5'10 156 pounds, trying hard to get to 160.
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Old 02-10-2013, 09:25 PM   #282
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Originally Posted by bostonsc4 View Post
So today was bench day after a week of having the flu and being out of the gym.

It was a great day and I made a lot of progress towards my goal of 185. Today I did:

135 for 10
155 for 5
175 for 3

225 three reps negative lifts

Attempted 185 for a 1rm and struggled to get it out of the hole, but finished strong. Wouldn't have been able to without my spotter getting me out of the hole. I tried the negative lifting thing again, then jumped over to 185 and almost got a perfectly clean rep, VERY minimal help getting it out of the hole. I'm almost there.

To practice more, I did 225 for 3 half reps where I had the smith machine start the bar at halfway up for me (out of the hole) and was able to do that pretty well. It made 185 feel like feathers for me but then it got stuck on me today. Hoping by two weeks from now I'll have a 1rm of 185 clean without any help.

For those wondering I'm 5'10 156 pounds, trying hard to get to 160.
Not maxing every week and even taking a week off will really improve your numbers. Also you didn't mention if you tried maxing at the beginning or the end of your workout. You probably can already push it based on your posted 3 rep max

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Old 02-10-2013, 09:26 PM   #283
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Do you even lift?
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Old 02-10-2013, 09:42 PM   #284
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Do you even lift?
Assuming this is directed at me? 6 months into a 5 day a week routine, thanks man. I go for perfect form and good contraction not heavy weight to look cool. Yes, I have no shame in talking about how 185 is heavy for me.
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Old 02-10-2013, 09:44 PM   #285
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Not maxing every week and even taking a week off will really improve your numbers. Also you didn't mention if you tried maxing at the beginning or the end of your workout. You probably can already push it based on your posted 3 rep max

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Now that makes a little sense that after a week off, it felt good! The max attempt came after about a 15 minute warm up with very light weight, then what you see listed in my previous post for lower weight. And thats what I thought too about getting 175 for 3, but for some reason 185 feels like trying to lift an elephant. Maybe its mental.
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Old 02-10-2013, 11:00 PM   #286
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It's not mental. But warming up really needs to be done correctly. It's a series of 3 to 1 rep lifts. And contrary to common belief, stretching prior will make you weaker. Ignore fools asking if you lift. Strength takes time. I didn't know your age, but strength comes. And a bench press is not the end all example of strength

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Old 02-10-2013, 11:01 PM   #287
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Now that makes a little sense that after a week off, it felt good! The max attempt came after about a 15 minute warm up with very light weight, then what you see listed in my previous post for lower weight. And thats what I thought too about getting 175 for 3, but for some reason 185 feels like trying to lift an elephant. Maybe its mental.
Also. Try to max less often

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Old 02-10-2013, 11:02 PM   #288
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Do you even lift?
If for some odd reason this is directed at me, the answer is yes. I do lift, and occasionally compete and win

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Old 02-10-2013, 11:04 PM   #289
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Old 02-11-2013, 08:40 AM   #290
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Assuming this is directed at me? 6 months into a 5 day a week routine, thanks man. I go for perfect form and good contraction not heavy weight to look cool. Yes, I have no shame in talking about how 185 is heavy for me.
you missed the joke lol. People always say "do you even lift bro" because it was a meme
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Old 02-11-2013, 09:20 AM   #291
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Assuming this is directed at me? 6 months into a 5 day a week routine, thanks man. I go for perfect form and good contraction not heavy weight to look cool. Yes, I have no shame in talking about how 185 is heavy for me.
from what you wrote, sounds like you aren't warming up your CNS properly (central nervous system, if its not properly warmed up weights that normally feel light will feel very heavy etc).

whats your warmup for bench like?

I'm with you on the 185... I'm 6'0 180 lbs and my bench is currently at 175 x 5, hoping to get to 185 x 5 before spring cut.
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Old 02-11-2013, 09:39 AM   #292
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you missed the joke lol. People always say "do you even lift bro" because it was a meme
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Old 02-11-2013, 09:43 AM   #293
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from what you wrote, sounds like you aren't warming up your CNS properly (central nervous system, if its not properly warmed up weights that normally feel light will feel very heavy etc).

whats your warmup for bench like?

I'm with you on the 185... I'm 6'0 180 lbs and my bench is currently at 175 x 5, hoping to get to 185 x 5 before spring cut.
It's so strange. Sometimes I'll go in the garage cold and pick up the bar and I'm like wtf is wrong with me. It feels heavy as sh1t.
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Old 02-11-2013, 10:43 AM   #294
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I finally got my bench to 165..for me this is a lot, I weigh 151, I was a skinny xc, distance runner throughout college, when I started I could barely do the bar plus 25LBS on each side. Pretty stoked so far
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Old 02-11-2013, 10:50 AM   #295
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out of all the big lifts (Deadlift/squat/bench etc.) I think bench #'s are the least important when it comes to a persons overall strength/fitness... yet it gets the focus and is the "benchmark". "what can you bench bro? do you even lift"
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Old 02-11-2013, 10:56 AM   #296
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it's kinda fun too..I think things like proper pull ups, push ups are better indicators of strength..I know a lot of bigger guys who can't even manage to do 3 pull ups.

Last edited by Breezy; 02-11-2013 at 10:57 AM.
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Old 02-11-2013, 11:11 AM   #297
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out of all the big lifts (Deadlift/squat/bench etc.) I think bench #'s are the least important when it comes to a persons overall strength/fitness... yet it gets the focus and is the "benchmark". "what can you bench bro? do you even lift"
Honestly, I think it has to do with a few things. Men natuarally puff their chests so that right their makes it seem important. Two, a lot of your typical gym bros wont be caught dead under a barbell in a squat rack or deadlifting.
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Old 02-11-2013, 11:16 AM   #298
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I feel a deadlift is the single greatest strength lift benchmark
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Old 02-11-2013, 11:19 AM   #299
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I feel a deadlift is the single greatest strength lift benchmark
I think you're right
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Old 02-11-2013, 08:54 PM   #300
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