BP 315 Competition: Paulie_G & Trev71

[Paulie_G]

235x10 is right at 315 using some of the standard 1RM calcs.

When will you be attempting 315x1?

This is my goal as well. I'm using a MaxOT routine and I hope to try 300-315 sometime in early Feb.

ETA: And that assist by the spotter from that position probably didn't help you at all. Looks more like 235x11.

I don't trust any of the calculators with actual 1RM. Hell, last year, about this time, I was 20lb heavier, and I was hitting 265x4. My supposed 1RM was 290, but I couldn't push more than 275 off of my chest.

I don't intend on trying it for a while, maybe Feb, though January is a long month...

I think Paulie and I both thought this was going to take much longer (and it may..), as we had goals for April/May, but, it does look as though this may come up a bit sooner. February maybe.. we'll see how things progress over the next few weeks...

This coming Sunday I have 250 on the bar... last week I had 245 and did 6 reps.. that works out to 285 (calculator).. I don't buy it.. I think I can put 295-300 up there now, confidently... but who knows.. maybe it's more right than wrong here... anyhow, I am hoping to put 250 up for 7/8. Beating 6 reps, with the added 5lbs, is a win in my eyes.

Using the 5/3/1 template, I've been adding 5lbs per month, slow and steady, and to be perfectly frank, it doesn't feel slow. I am progressing with weight, and my reps are ALWAYS equal to, or increased, from the last set of the same cycle.


I'm eyeballing February for a 315 attempt. I'll video tape and post all attempts.

Question - for Anyone...
With a 1 rep max test day, how would you progress through the weights with warm ups and the like?
bar x10..
135x5...
185 x1..
225 x1..
250 x1...
275 x1...
300 x1..
315 x1...

??

Well, right now you are doing much better than I am. Since you did a 225 set last week, I thought I would do the same. I hit 225x9 on Friday, but as luck would have it, my smartphone fell over while recording, after just a couple of reps, so no pics this week. My shoulder is still sore too. I have my ROM back, but my shoulder still hurts tonight. If it's feeling better by Wednesday, I'm going to bench again then, and I'll post.

[trev71]

I don't trust any of the calculators with actual 1RM. Hell, last year, about this time, I was 20lb heavier, and I was hitting 265x4. My supposed 1RM was 290, but I couldn't push more than 275 off of my chest.

Yea, I agree.. they are good 'estimators' per say.. but I am far from ready to do the 315 attempt.. soon.. like.. maybe Feb.. maybe..

Well, right now you are doing much better than I am. Since you did a 225 set last week, I thought I would do the same. I hit 225x9 on Friday, but as luck would have it, my smartphone fell over while recording, after just a couple of reps, so no pics this week. My shoulder is still sore too. I have my ROM back, but my shoulder still hurts tonight. If it's feeling better by Wednesday, I'm going to bench again then, and I'll post.

Well, no sweat on the video... really... it's just a good mile marker.. etc..

Also - don't hurt yourself man... I am doing a 5lb increase per month .. no rushing going on here.. going slow and steady.. and.. healthy.. and.. injury free if I can..

Take care of the shoulder.. hope your working out rotater cuff.. and doing a regular shoulder routine too..


I might keep it light for a bit.. if I was you... work on ROM and healing.. muscle memory will get you back in the game faster than you think.. and to be honest, your far from out of the game... and I am no speed racer here.. so..

GL!

[Paulie_G]

Yea, I agree.. they are good 'estimators' per say.. but I am far from ready to do the 315 attempt.. soon.. like.. maybe Feb.. maybe..




Well, no sweat on the video... really... it's just a good mile marker.. etc..

Also - don't hurt yourself man... I am doing a 5lb increase per month .. no rushing going on here.. going slow and steady.. and.. healthy.. and.. injury free if I can..

Take care of the shoulder.. hope your working out rotater cuff.. and doing a regular shoulder routine too..


I might keep it light for a bit.. if I was you... work on ROM and healing.. muscle memory will get you back in the game faster than you think.. and to be honest, your far from out of the game... and I am no speed racer here.. so..

GL!

Yeah, I'm going to be careful, but in my experience mind games can make you take things too slow. I think I will be just fine on Wednesday. I think that the shoulder is going to be a mild, but chronic barrier. I will work through it though, and just baby it between workouts. I do work shoulders 1x per week right now, consisting of military presses, plate front raises and shrugs. I'm keeping the working weight quite conservative right now on all shoulder work.

I do have some really good news on the training front. I am now repping over 400 on deadlifts. I hit 405x4 last weekend at just 177 BW.

[trev71]

I do have some really good news on the training front. I am now repping over 400 on deadlifts. I hit 405x4 last weekend at just 177 BW.

Damn nice!

295x10 for me on Deads today... as my final set.. next week my final set is 315.. shooting for 8+ on that.. we shall see

Nice thing, though, my grip strength just continues to get better. I only use wraps for my final set... other than that, double overhand grip. Good stuf***e...

For shoulders, I am doing:
- OH BB Press (5/3/1 +BBB)
-- Trying to stay strict with these, I had been doing strict and then moving to more of a push press for my last few reps.. to get reps.. changing though to just strict pressing...
- Side Lat Raises
- Reverse Lat Raises or Face Pulls
- BB Shrugs -- Heavy sets with low reps and poor form to lighter sets with higher reps and good form..
- DB Shrugs

[induced_drag]

good luck guys!

This is a cool idea. Little comps like this can really crank up the motivation. Best of luck to all and props to the one that hits it first!!!

Happy new year

[trev71]

250x7



- bar x10
- 135 x5
-- My 5/3/1 for today includes:
- 295 x5
- 225 x3
- 250 x1+... 7 reps
- 155 x10 x5 sets

Followed that with 4 sets of 8 on inclined db presses
Followed that with 3 exercises with 4 sets of 8-12 reps for triceps...

[LSUAlum2001]

Good day on the 250x7..

I moved up to 255x5 yesterday, which is a 10lb jump over 10 days ago. I've been steadily moving up 10lbs on my final set of flat bench every 10 days.

[trev71]

Good day on the 250x7..

I moved up to 255x5 yesterday, which is a 10lb jump over 10 days ago. I've been steadily moving up 10lbs on my final set of flat bench every 10 days.

Thanks, and very nice!

Mine is a little bit slower this coming week is deload week.. so the 13th is deload... and then the 20th is cycle 1 of my 5/3/1 so, the heavy set is only 225 or 230 for reps.. though.. I should be pounding reps in the 10-12+ range...cycle 2.. then on cycle 3.. I'll be at 255 for reps.. hope to see 8 by then.. we'll see..

5/3/1 may seem 'slow', but, it is steady and strong. I have not had any plateaus, no drop backs, always forward in reps and weight.. 3 months now.

To be honest about it, I like the progression too. I get to hit new personal rep records and continually up the weight.

It's like a 5lb per month progression for chest and shoulders.. 10lbs for legs and back.. some people don't do all of the deloads.. I have.

I'm also doing the Big But Boring (BBB) with it.. good stuff...

What's your routine like ??

[trev71]

Deload week... day 1 of deloads... bench day...

No videos this week...

PAULIE_G ? You alive out there ?

[LSUAlum2001]

What's your routine like ??

MaxOT.

I hit each BP about every 10 days.

After 3 warmup sets and a set or two of 1-2 rep weight acclimation sets, I roll right into 3 heavy sets of flat bench, 3 heavy sets of incline, 3 heavy sets of hammer strength chest press and a couple of heavy sets of flys.

Each of the heavy sets are 4-6 reps. I want to fail in the range. If I pump out 6 reps, I add weight.

Last week it was 235x6, 245x6 and 255x5. The previous chest day was 225x6, 235x6 and 245x5.

Next Monday is my next chest day and my first heavy set will be 245, followed by 255 and then I'll have a go at 265 if I get 255x6 without assistance.


Good luck on the competition. My goal is 315 as well. Once I hit it, I'll go through a cutting phase for a few months as we head into beach weather.

[trev71]

Good luck on the competition. My goal is 315 as well. Once I hit it, I'll go through a cutting phase for a few months as we head into beach weather.

I hear ya there, I am sort of on the same mindset, though, admittedly, I am starting to eyeball a cut now.. trying to force myself to get through the month though I've filled a little, still I am far from fat per say, but I wouldn't mind trimming the edges a little.

On the flip side of things however... walking into the gym... and having constant gains... is addicting as all hell.

GL on the 315 !

[LSUAlum2001]

On the flip side of things however... walking into the gym... and having constant gains... is addicting as all hell.

GL on the 315 !

Yeah. It'll be tough to stop lifting heavy if I'm adding 10lbs every ten days on my last set of 5 reps.

However, I have a couple of 10Ks coming up late March and beyond and I'd like to drop a little BF before then.

[corepuncher]

This is great. My personal goal is to bench press 315 as well. I wish it was 2 years ago, I would be in this competition. I was at 285 max press. But then didn't work out and was a slob for 2 years.

So I JUST started again Jan 2. I'm in week 2 of a 12 week program (shortcut to size). Not sure if it's the best all out strength program, but it does mix up higher (12) reps with lower (3-6) from week to week. I'm afraid to even see what my max press is right now, I'm just now getting my weight back up. Did 185 X 10 in week 1 is all. I"ve never been good at high reps, always burn out quick.

As far as 1 rep calculators, the most I could ever do with 225 was 8 reps, and my max 1 rep was 285. Back then, I was ONLY doing sets of 4-6, and max 3 sets, for all exercises. I think I was probably cheating my self not going for 10-12 reps every once in a while. For incline, I could do 225 X 6, so it wasn't much different than my flat.

So my max might be near 250 currently? I really have no idea. I'll probably find out week 4 when I'm down to heavy sets of 3. I hope to get 315 by the end of the year. If I can get it sooner, I'd be surprised. But...I'm going balls to the wall with super nutrition and supplements, which I never did before. I used to smoke and eat fast food all the time and got to 285. So my hopes are very high as I'm doing it all "right" now.

Good luck to you guys. I hope to join you soon.

[trev71]

This is great. My personal goal is to bench press 315 as well. I wish it was 2 years ago, I would be in this competition. I was at 285 max press. But then didn't work out and was a slob for 2 years.

So I JUST started again Jan 2. I'm in week 2 of a 12 week program (shortcut to size). Not sure if it's the best all out strength program, but it does mix up higher (12) reps with lower (3-6) from week to week. I'm afraid to even see what my max press is right now, I'm just now getting my weight back up. Did 185 X 10 in week 1 is all. I"ve never been good at high reps, always burn out quick.

Well, being that you just started again, it is going to take a little time to get back into the swing of things.

Set realistic short term goals, as well as some mid and maybe long term goals. That way, your seeing progress often while attaining the short term goals a bit more frequently.

BW x 10 is a fantastic place to start, your already ahead of the pack... speaking from my own experience, I had to work up to that...

[corepuncher]

BW x 10 is a fantastic place to start, your already ahead of the pack... speaking from my own experience, I had to work up to that...

Thanks. I'm gonna go all out. Looks like you guys are very close! Pretty exciting.

Mine will be an interesting experiment. Obviously I'm different than someone who has NEVER pressed 285 and building up to it. I don't know if there is some memory of that in my muscles, or if they have weakened completely. It will be interesting to see how quickly I can build back up. I don't think I lost too much mass...but certainly got out of shape. My 3 month goal is to get back to 275-285, then 315 by the end of the year. I think that's aggressive b/c 285 to 315 is a big jump. I'm gonna try to do everything right for the whole year. I may not hit 315, but I"m going to see what my body is capable of with hard work, proper nutrition and rest.

[Paulie_G]

Deload week... day 1 of deloads... bench day...

No videos this week...

PAULIE_G ? You alive out there ?

I'm alive. Just been a rather trying 3 weeks. Bad shoulder, then my training partner got a new job, and started randomly cancelling on me. I started back strong, on my own last Friday. Now, today, my basement/garage flooded from this "hundred year rain" that has been going on in East TN. So, I missed another workout today. I'm just hoping to get back to some normalcy, and a consistent schedule come this weekend. For the record, with no video, I did 230x7 on Friday, and not benching at all for a couple of weeks. Also hit a 415x3 deadlift. Right now, deads are making me very happy.

[trev71]

I'm alive. Just been a rather trying 3 weeks. Bad shoulder, then my training partner got a new job, and started randomly cancelling on me. I started back strong, on my own last Friday. Now, today, my basement/garage flooded from this "hundred year rain" that has been going on in East TN. So, I missed another workout today. I'm just hoping to get back to some normalcy, and a consistent schedule come this weekend. For the record, with no video, I did 230x7 on Friday, and not benching at all for a couple of weeks. Also hit a 415x3 deadlift. Right now, deads are making me very happy.

Good stuff... keep at it man... never mind the training partner.. heh.

[corepuncher]

Not to hijack your thread, but I have to share something. Spotted a guy at the gym today. He was probably about Paulie_G's height and weight. Did several reps of 315 then did 335 once. Said he used to do 365 IN HIGH SCHOOL. Seriously? And he had no definition in his arms at all, and in fact, his shoulders were not broad at all. The only thing that stood out was he had short arms. If someone made me guess his bench looking at him, I would have said 250.

I guess it goes to show you can really get bang for buck out of existing mass (not necessarily large muscle size) if you train heavy all the time. He inspired me for sure!

[trev71]

Not to hijack your thread, but I have to share something. Spotted a guy at the gym today. He was probably about Paulie_G's height and weight. Did several reps of 315 then did 335 once. Said he used to do 365 IN HIGH SCHOOL. Seriously? And he had no definition in his arms at all, and in fact, his shoulders were not broad at all. The only thing that stood out was he had short arms. If someone made me guess his bench looking at him, I would have said 250.

I guess it goes to show you can really get bang for buck out of existing mass (not necessarily large muscle size) if you train heavy all the time. He inspired me for sure!

Interesting.. there are always people out there that can surprise you with what they can do... and at times.. what they can't.

[trev71]

-> playlist
http://www.youtube.com/watch?v=nZPxA...Fj_jW3EPrOL4Vp


Week 1, Cycle 4 of 531 +BBB
Todays Routine..
Bench Press:
- Warmup with bar x10 and 135 x5
- 175 x5
- 200 x5
- 225 x12 <- was shooting for 12+
- 165 x10 x5 sets <- increased BBB weight from 155 to 165 this week.. ugh !
Inclined Dumbbell Press
- 70 x8
- 65 x8
- 60 x8
- 55 x8
Tricep Pressdowns..
- 3 exercises, 4 sets per, 8-12 reps per set...

[corepuncher]

Using a common 1 RM calculator, 225 X 12 gives a 1 RM of 312-324, depending on the calculator.

Have you tried it yet? Also curious if you have been doing any heavy negatives.

[trev71]

Using a common 1 RM calculator, 225 X 12 gives a 1 RM of 312-324, depending on the calculator.

Have you tried it yet? Also curious if you have been doing any heavy negatives.

In regards to heavy negatives, no, I have not. I had thought about it, but, I am sticking strictly to my 531+BBB program for the time being.

Regarding 315, no, I have not tried it yet. When I do, I'll tape it and post it, success or failure.

My current train of thought on when to try it, is when I successfully hit week 1,2 and 3 with 1 rep calculations that meet or exceed 315. When I hit that, I'll test the waters on my deload week. (There are 4 weeks per cycle/month, and the last week is the deload)

Last cycle went like this:
225 x 12
235 x 10
250 x 7

So, this cycle is going to go like so:
225 x 12
240 x 10 ??
255 x 7 ??

If I meet my reps for last cycle, with the heavier weight, I'll have met or exceeded 315 for each of the 3 weeks, will try the 315 on that deload.

I think that makes good sense ... ?? eh ??

[corepuncher]

Yeah man that makes sense.

I just realized that my bench press grip was all wrong. I literally had my arms straight out sideways like a "T", with a very wide grip. After doing some reading, I'm going to use a narrower grip and elbows slightly in. Should take stress off my shoulders. I find it funny I was able to bench 285 at one point with this type of form. I had my entire hand OUTSIDE the "grooves" on the bar. Going to take my hands in about 4" each and see how it treats me. Also, the bar was coming down really high...I need to position it so it comes down just around nipple level.

[trev71]

I just realized that my bench press grip was all wrong. I literally had my arms straight out sideways like a "T", with a very wide grip. After doing some reading, I'm going to use a narrower grip and elbows slightly in. Should take stress off my shoulders. I find it funny I was able to bench 285 at one point with this type of form. I had my entire hand OUTSIDE the "grooves" on the bar. Going to take my hands in about 4" each and see how it treats me. Also, the bar was coming down really high...I need to position it so it comes down just around nipple level.

Yea, you need to keep the bar lower and hands in closer. That ring, as a very general rule, goes around ring/pinky finger. My grip fluxuates a little bit, but the pinky finger is always touching it (inside our outside).

Arch the back to help drive the shoulders down and it helps to take the stress off the shoulders and keep it on the chest.

I think everyone starts with that wide "T" type of setup, with a flat back, and no leg drive.

We learn.

In my last video you can see me move my left leg a few reps in, that totally threw me off for the rest of my reps. I felt uneven, out of alignment etc... I have no idea how or why it moved though... lol.. Just slipped or something.. ugh !

[trev71]

Hey Paulie_G,

What's the scoopage mang?

Progress ? vids? updates? injuries? vacations? breaks?

[LSUAlum2001]

Where are you guys in the competition?

I tried 265 and only hit 3 on Monday. I'll try it again in a week or so.

[trev71]

I tried 265 and only hit 3 on Monday. I'll try it again in a week or so.

Very nice !!
I had 250 for 7 a couple weeks back..
225 x12 last Sunday...
240 on deck for tomorrow... I'd like to see 9-10..

Where are you guys in the competition?

I haven't tried any 1RM in a while, however, I am confident I can bump 300-305 up for one at this point. Last 1rm was 280, roughly 4 months ago..

Goal is to do this by my birthday, late April... Paulie_G's is in early May.. I should say, OUR goals are to get 315 up for 1 by our birthdays... competition was started.

I am confident that I can get this by end of March if things progress as they have been.

Not sure where Paulie stands, haven't gotten an update from him in a while.

[trev71]

240 x8



I feel like, last week and this week, I am down 1 rep from where I should be. I wanted 8-9 today, got 8, I should be ok with that, I kind of am, but getting 9 would have made me feel that I had better progress. Especially since last 531 cycle, same week, I had 235x10... makes me feel like it's an 'even' level, with no gain.

On the flip side of things, never did 240x8, so I am happy about that.. I am progressing.. next Sunday 255...

[ktj4l]

In on this! Gonna have to back a fellow 5/3/1er on this, but I hope you both make it to 315lbs soon. Have you guys watched the 'So You Think You Can Bench?' series of videos by Dave Tate on YouTube? He has some great advice, helped my technique a bunch personally.

[trev71]

In on this! Gonna have to back a fellow 5/3/1er on this, but I hope you both make it to 315lbs soon. Have you guys watched the 'So You Think You Can Bench?' series of videos by Dave Tate on YouTube? He has some great advice, helped my technique a bunch personally.

Most definitely have...

Arch, leg drive, the whole nine, still takes me a while to 'set up' per say, for my last set of reps... and has helped..