Bench Press challenge - 2x body weight, 1RM

[thomez]

I stopped doing incline 4 months ago when I decided to give 5x5 a shot. That is a lot of iron that you are moving in a week. You do dips at all? Or clap push ups to work on explosion?

we typically do dips every friday

I've tried clap pushups and didn't like them at all, landing was hard on my shoulders

just as well to work on explosively benching a lighter amount of weight (without throwing it of course)

[LiftingNerd]

1RM is 275lbs. Next attempt at it will be in two weeks.

[thomez]

1RM is 275lbs. Next attempt at it will be in two weeks.

so our max is pretty close

what's your weight at ?

[LiftingNerd]

I'm at 181lbs. I'm going to start hitting the milk and protein hard for the next month though. Hopefully get up to 190 then cut back down to 185 or so. Try to gain 5 lbs of solid muscle. I tried 285 after 275 but I stalled on the way up.

[thomez]

This weeks chest session:

Incline - warmup, 225x6, 225x6, 225x5 - made a little progress there by getting 6 instead of 5
flat - 245x4, 245x4, 225x6 or 7, 135x25
pec fly machine - 3 sets
flat db press - 5 seconds up, 5 seconds down - 3 or 4 sets

seems like we did something else but I can't think of it

[LiftingNerd]

Do you enjoyt doing those burn out sets or do you feel you really gain something from them?

[thomez]

I like doing them because they are a fast and light set where you can try to be explosive

[thomez]

today's workout:

decline - 225x10, 275x5, 275x4, 275x3
flat - 225x8, 245x4, 185x12
flat db flys and presses, pec fly machine

I was really impressed with the 225x8 after doing the heavy decline, I was repping it out easier than if I did it first... no clue why

[LiftingNerd]

Maxed out at 275 still. I currently bench on mondays and fridays 5x5 with every other Friday being sets of singles or doubles to max out and I'm thinking that might need to change. Any suggestions?

[thomez]

don't max out that often, continue to work on your sets of 5

include decline and incline into your routine

change things up sometimes with dumbells

[thomez]

today's chest workout

flat - warmup, 225x8, 245x5 for 3 sets
decline - 245x5, 245x4, 225x5
incline 225x4, 225x2, 185x8 or so
did db pullovers then finished things off with 1 set of wide db presses and then 1 set of a db fly

[deadlift]

iv not bench pressed for ages but hopefully i can get started again when i move to Sheffield last time it was like 78kg at 72kg bw.

[Westsider]

I suck at the bench press. But hey competition is always good.
BW 75kg. I might cut to 70kg before my first test.
Close grip BP 95kg.
I'll put in my ME bench sessions. ME and DE seems a bit overkill.

Good luck everyone.

[Westsider]

7/10/09
ME bench day
Negative GHR 3x8
Bench Press with feet on the foot rest 5RM 85kg
Incline Tate Presses 6x11 10kg
Weighted Pullups 3x4 10kg
Handstand Work for 10 minutes- Holding handstands against the wall for as long as I could then resting for a while then repeating.
Hanging Knee Raises 3x7
ME bench days are so much easier when you have a workout partner. Now I don't have to worry about guys spotting me who try and bicep curl the weight off the rack.

[Westsider]

14/10/09
ME Bench Day
My partner was not here today and I felt a lot less confident getting under the bar.
Close grip bench press 1RM 95kg. My technique was horrendous today, I just find it really hard to remember how to do everything when I am holding weights above 90%. I guess technique will just come with time.

HSPU with feet against the wall. 3x3. I plan on increasing the reps until im doing 3x5 then moving my hands closer to the wall.

Incline Tate Presses 6x10 12kg

Weighted Pullups 1x5, 1x4, 1x4 10kg

Negative GHRs 3x9

Bowers Progressions.