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Thread: 6 weeks of bench gains
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05-23-2023, 08:53 AM #31*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
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05-23-2023, 08:58 AM #32
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05-23-2023, 09:03 AM #33
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05-23-2023, 09:19 AM #34
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05-23-2023, 09:25 AM #35*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
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05-23-2023, 09:30 AM #36
- Join Date: Feb 2006
- Location: Connecticut, United States
- Age: 44
- Posts: 11,513
- Rep Power: 136906
Strong bench, bad form. Your lower body needs to be much tighter. Move your feet forward so your shins are perpendicular to the floor. Drive knees out, heels down, hips up toward your shoulders. You are capable of a bigger bench just with some form correction.
I'm not DrewDarden
Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515
Want to bench more? Click here: https://forum.bodybuilding.com/showthread.php?t=178958341
~ Molon Labe ~
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05-23-2023, 09:31 AM #37
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05-23-2023, 09:32 AM #38
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05-23-2023, 10:59 AM #39
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
misc never dissapoints
deadlifting of course
Fun fact, my ass in fact did not come off the bench.
But yeah 3 red lights on account of not pausing. Also who cares this isn't a PL meet.**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**
01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
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05-23-2023, 11:02 AM #40
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
Interesting never heard a couple of those queues before. Will need to try the knees out, heels down.
I do try to get my hips as close to my shoulders as possible. I have terrible lumbar flexibility that really limits my ability to do this. Believe it or not this feels tight as hell in the hips and lower back.**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**
01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
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05-23-2023, 11:05 AM #41
you mean deadlifting a dude's cawk in your bum?
seriously speaking, though. I remember tweaking my back 1 time from deadlifts. The 2 other times were while working on my car, stupidly enough. #1 I was changing my alternator and #2 vacuuming my seats. 100% srs. Tweaked so bad it hurt so much to sit overall, get on and off the schitter while crapmaxxing, and, god forbid, sneezing.*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
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05-23-2023, 11:06 AM #42
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05-23-2023, 11:13 AM #43
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05-23-2023, 11:13 AM #44
Thats insane. 405 is realistic now, just gonna have to get on semi-bloat mode for a few months but it for sure is within your reach. Man im so depressed about my torn pec tendon, i was at my all time strongest last october but now those dreams are gone.
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
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05-23-2023, 11:13 AM #45
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05-23-2023, 11:18 AM #46
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
lol ty m8
not really tbh. I've done loads of programs before and have a very good feel for how they progress after doing them on bench for like 15 years.
The past 6 weeks I did essentially a progressive overload. My top sets were 295 AMRAP, then 315 AMRAP, 325x5, 335x4, 345x3, 355x2, and then maxed out. Usually I will hit backoff sets somewhere between 225 and 275 for slower, controlled reps.
Each time I would have one of these bench days I would set what my next bench day's top set should be.
Hey you never know, plenty of lifters have come back from tears and crushed their old numbers.**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**
01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
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05-23-2023, 11:22 AM #47
- Join Date: Aug 2010
- Location: montreal, quebec, Canada
- Posts: 2,826
- Rep Power: 16608
When I started to get up into the same range I found the progress stalled and it was sometimes a stretch to add even 5 pounds to the max in months. I ran Smolov for bench 2 times back to back and it helped me add 30 pounds to my max. I then switched up to doing wave training and adding insane volume (I picked that up from leroy walker's training method) and that helped me easily break past the 405 mark .
500+
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05-23-2023, 11:24 AM #48
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
Nice, I've done smolov but it's hell on the joints. Never, ever, will do the full smolov squat cycle again. Would consider the jr. for bench again.
Never heard of wave training, will have to check it out. I had a lot of success with the conjugate method. I'm a big believer in priming the nervous system and making it accustomed to heavy weights, and how it translates to performance when maxing.
What are your stats?**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**
01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
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05-23-2023, 11:29 AM #49
- Join Date: Aug 2010
- Location: montreal, quebec, Canada
- Posts: 2,826
- Rep Power: 16608
Im 5'10 and 225-230 depending on the bloat and day . I havnt lifted in 3 years because here in cucked Canada you needed to be vaxxxed to lift so I just said **** it and peaced out from training till all the nonsense was completely behind us. I've been meaning to get back into the gym but I've gotten lazy I guess. Best lifts are 440 bench 550 squat and a 580 deadlift.
500+
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05-23-2023, 11:34 AM #50
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05-23-2023, 12:04 PM #51
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
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05-23-2023, 12:13 PM #52
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05-23-2023, 12:17 PM #53
- Join Date: Apr 2015
- Location: Atlanta, Georgia, United States
- Age: 30
- Posts: 12,609
- Rep Power: 174316
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05-23-2023, 12:24 PM #54
you aint **** then
heres me hitting 265 and i just started training in SEPT after not lifting for 5 years. i started off in sept doing 155lb for about 3x and that was heavy.
https://www.tiktok.com/@gldmark/vide...25666761328170
you been at it for 13 years and you're still weak as hell using bad form
guarentee if I really want to get strong ( i have no desire too), I would smash you.
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05-23-2023, 12:52 PM #55
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05-23-2023, 01:12 PM #56
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05-23-2023, 01:15 PM #57
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05-23-2023, 01:35 PM #58
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05-23-2023, 01:38 PM #59
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05-23-2023, 01:59 PM #60
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