Two Dudes Getting Stronger Than Dbone with MN X-Factor and Other Goodies

[KenshinH]

Yep, I'm old, I use a belt. I just feel so much safer and " compacted" when doing heavy weights.

I pulled 445 earlier this year without a belt and I really felt it the next day. My wife then reminded me that I'm old and she wants to see me make it to 40 injury-free. I went belt-shopping that night

[BenW22]

I pulled 445 earlier this year without a belt and I really felt it the next day. My wife then reminded me that I'm old and she wants to see me make it to 40 injury-free. I went belt-shopping that night

I actually used the gym belt yesterday for my workout. I have my own belt...a really nice "Best Belt," but the dang thing is a bit too big for me...especially after I dropped a few pounds on my cut. When I have it on the excess always rubs against my arm and it's just annoying. I need to take it to a shoe repair place or something and get it shortened.

[KenshinH]

I actually used the gym belt yesterday for my workout. I have my own belt...a really nice "Best Belt," but the dang thing is a bit too big for me...especially after I dropped a few pounds on my cut. When I have it on the excess always rubs against my arm and it's just annoying. I need to take it to a shoe repair place or something and get it shortened.

A few guys on here have asked me about the Spud deadlift belt I use, and one bought it last week. I'm waiting for his review

[Anthony21]

That speed off the floor is insane bro. I'm jelly. That's definitely not your 1RM. That sh!t looked to easy.

[coolaidml]

Wat to tear it up with that DL PR! Very impressive!

[Marshall28]

That speed off the floor is insane bro. I'm jelly. That's definitely not your 1RM. That sh!t looked to easy.

It wasn't easy but I agree that was not my max! Beast mode

[Marshall28]

Wat to tear it up with that DL PR! Very impressive!

Thanks bro. Just trying to do work! Team Beast! We walk the walk and talk the talk

[coolaidml]

Thanks bro. Just trying to do work! Team Beast! We walk the walk and talk the talk

That is the truth! I just felt like a Beast during tonights workout also

[jeezyreezy]

Beast!!! :d

[ajerone]

obviously all DL PR's are thanks to my presence

[BenW22]

Workout #10: I'm done benching for awhile

Took my usual 6 caps XFO pre-workout and a total of 7 caps Beast SuperTest today. I drank 3 scoops of Protocol v2 intra.

Bench Press
135x10
175x5
205x3
215x2
185x5
190x4
155x10

The 215 set actually ties a PR. I felt confident that I could get 225....and I failed twice After that, 185 and 190 felt heavy and I basically just quit.

DB Incline Bench
55x10
60x10
70x10
80x3
70x7

Only the second time I've ever done 80 I think.

DB Fly
35x10
40x10
45x10
50x10

Dips
BWx10
BW+25 x10
BWx10
BWx10
BWx10

And then I finished up with a couple sets of decline bench crunches with medicine ball throws.

I dunno...benching just hasn't felt good the last 2 or 3 times I've done it. My shoulders feel okay...everything feels right, but the weight is just heavier than it should be. What are ya gonna do? I'm gonna spend more time with DBs and on the incline bench and I'll return to flat bench in a few weeks.

[Anthony21]

Workout #10: I'm done benching for awhile

Took my usual 6 caps XFO pre-workout and a total of 7 caps Beast SuperTest today. I drank 3 scoops of Protocol v2 intra.

Bench Press
135x10
175x5
205x3
215x2
185x5
190x4
155x10

The 215 set actually ties a PR. I felt confident that I could get 225....and I failed twice After that, 185 and 190 felt heavy and I basically just quit.

DB Incline Bench
55x10
60x10
70x10
80x3
70x7

Only the second time I've ever done 80 I think.

DB Fly
35x10
40x10
45x10
50x10

Dips
BWx10
BW+25 x10
BWx10
BWx10
BWx10

And then I finished up with a couple sets of decline bench crunches with medicine ball throws.

I dunno...benching just hasn't felt good the last 2 or 3 times I've done it. My shoulders feel okay...everything feels right, but the weight is just heavier than it should be. What are ya gonna do? I'm gonna spend more time with DBs and on the incline bench and I'll return to flat bench in a few weeks.

What you're gonna do is man up and keep benching. Perfect your form and technique and don't quit. The only way you're going to get better at it is by doing it more and more and more. Don't let me down my bald brother.


Nice workout btw

[KenshinH]

Ben, where do you fail on flat bench? Right off the chest? At lockout? You should do some exercises that address the specific weakness. Taking a video will also help to see if it's a form issue that can be fairly quickly corrected.

Also what are you trying to achieve on bench? If it's just getting stronger, then you should do some sort of progression/program for that (SS, 5x5, TM, etc) I know you don't like programs, but they work for a reason.

Don't give up brotha.

[Marshall28]

obviously all DL PR's are thanks to my presence

Clearly Alex should get all the credit

Workout #10: I'm done benching for awhile

Took my usual 6 caps XFO pre-workout and a total of 7 caps Beast SuperTest today. I drank 3 scoops of Protocol v2 intra.

Bench Press
135x10
175x5
205x3
215x2
185x5
190x4
155x10

The 215 set actually ties a PR. I felt confident that I could get 225....and I failed twice After that, 185 and 190 felt heavy and I basically just quit.

DB Incline Bench
55x10
60x10
70x10
80x3
70x7

Only the second time I've ever done 80 I think.

DB Fly
35x10
40x10
45x10
50x10

Dips
BWx10
BW+25 x10
BWx10
BWx10
BWx10

And then I finished up with a couple sets of decline bench crunches with medicine ball throws.

I dunno...benching just hasn't felt good the last 2 or 3 times I've done it. My shoulders feel okay...everything feels right, but the weight is just heavier than it should be. What are ya gonna do? I'm gonna spend more time with DBs and on the incline bench and I'll return to flat bench in a few weeks.

I think you just need to keep benching. Over time your strength has to increase.

What you're gonna do is man up and keep benching. Perfect your form and technique and don't quit. The only way you're going to get better at it is by doing it more and more and more. Don't let me down my bald brother.


Nice workout btw

I totally agree. Don't make me drive to IL and show you whats up'

[dbone1026]

Try doing a structured bench program like the one kenshi and i are doing. I hope it helps me get past a plateau

[KenshinH]

Try doing a structured bench program like the one kenshi and i are doing. I hope it helps me get past a plateau

Barring injury/overtraining, I can't imagine doing Macenko will make your bench worse. If nothing else, the sheer volume will make you more efficient, thereby contributing to strength.

@Ben, one more thing about benching. Over the years, I've discovered that I need to bench twice a week (heavy at least once) to maintain my bench. I actually lose strength on my bench if I only do it once a week. Something you can try if you're only benching once a week. Maybe heavy flat bench one day, and moderate inclines or close grip bench the other day to address your weakness and mix things up.

[BenW22]

What you're gonna do is man up and keep benching. Perfect your form and technique and don't quit. The only way you're going to get better at it is by doing it more and more and more. Don't let me down my bald brother.


Nice workout btw

Ha, well that's an idea I guess. I was hoping that walking away a bit and working with DBs and incline would give my body and mind a break from flat bench. My shoulders too.

Ben, where do you fail on flat bench? Right off the chest? At lockout? You should do some exercises that address the specific weakness. Taking a video will also help to see if it's a form issue that can be fairly quickly corrected.

Also what are you trying to achieve on bench? If it's just getting stronger, then you should do some sort of progression/program for that (SS, 5x5, TM, etc) I know you don't like programs, but they work for a reason.

Don't give up brotha.

I'd just be happy benching more than 225. My goal was hitting 225 before my 30th birthday...which I did. And I have not progressed in the last 2+ years. 5/3/1 did allow me to bench my bodyweight 11 times (190x11 at the time) and my own little 5x5 routine got me to 195x5x5 and 200x5x2...but the top end hasn't moved at all.

I think you just need to keep benching. Over time your strength has to increase.

...you'd think.

Try doing a structured bench program like the one kenshi and i are doing. I hope it helps me get past a plateau

Barring injury/overtraining, I can't imagine doing Macenko will make your bench worse. If nothing else, the sheer volume will make you more efficient, thereby contributing to strength.

@Ben, one more thing about benching. Over the years, I've discovered that I need to bench twice a week (heavy at least once) to maintain my bench. I actually lose strength on my bench if I only do it once a week. Something you can try if you're only benching once a week. Maybe heavy flat bench one day, and moderate inclines or close grip bench the other day to address your weakness and mix things up.

Yeah, maybe I need to try a new routine with more volume. Just to switch things up. I've been doing some variation of 5x5 for a looooong time. The twice a week thing is interesting. Problem is that I usually only have a spotter once a week.

As far as form is concerned...I don't really do an "arch." I try my best to keep my shoulders back, but I can't keep my toes like back under the bench in that "arch" form. My hamstrings/quads cramp up if I do that. I think I have weak wrists...I've always had sort of thin forearms and once the weight gets heavy, my wrists sort of roll back and it feels like I'm lifting the weight purely with my front delts. I was using suicide grip for awhile which actually seemed to help. Or maybe I should just widen my grip.

[coolaidml]

I feel ya on the bench press. I have struggled mightily over the years to increase my flat BB bench.

What I did was switch to the Incline Bench Press and haven't done the flat one in like 6 months now. I have gotten much stronger on the incline than I was prior on the flat bench in that time period.

[dbone1026]

Yeah, maybe I need to try a new routine with more volume. Just to switch things up. I've been doing some variation of 5x5 for a looooong time. The twice a week thing is interesting. Problem is that I usually only have a spotter once a week.

As far as form is concerned...I don't really do an "arch." I try my best to keep my shoulders back, but I can't keep my toes like back under the bench in that "arch" form. My hamstrings/quads cramp up if I do that. I think I have weak wrists...I've always had sort of thin forearms and once the weight gets heavy, my wrists sort of roll back and it feels like I'm lifting the weight purely with my front delts. I was using suicide grip for awhile which actually seemed to help. Or maybe I should just widen my grip.

I haven't benched with a spotter since my college days, you need a better excuse

[Marshall28]

I feel ya on the bench press. I have struggled mightily over the years to increase my flat BB bench.

What I did was switch to the Incline Bench Press and haven't done the flat one in like 6 months now. I have gotten much stronger on the incline than I was prior on the flat bench in that time period.

Aside from added strength how has the chest development progressed? I am really looking for my increase the size of my upper chest.

[coolaidml]

Aside from added strength how has the chest development progressed? I am really looking for my increase the size of my upper chest.

I think my chest had developed nicely even without the flat BB press. If you aren't using incline now it's certainly worth giving a try.

[Anthony21]

Yeah, maybe I need to try a new routine with more volume. Just to switch things up. I've been doing some variation of 5x5 for a looooong time. The twice a week thing is interesting. Problem is that I usually only have a spotter once a week.

As far as form is concerned...I don't really do an "arch." I try my best to keep my shoulders back, but I can't keep my toes like back under the bench in that "arch" form. My hamstrings/quads cramp up if I do that. I think I have weak wrists...I've always had sort of thin forearms and once the weight gets heavy, my wrists sort of roll back and it feels like I'm lifting the weight purely with my front delts. I was using suicide grip for awhile which actually seemed to help. Or maybe I should just widen my grip.

All I hear is excuses Ben. I lift with no spotter and bench and squat in a power rack.

My wrist are small as hell too but I still bench

Work on your flexibility and mobility and stop making excuses for not being able to arch better to get more out your bench.

[BenW22]

^^Tough Love Tony has arrived

[Anthony21]

^^Tough Love Tony has arrived

I wouldn't be a loyal bb.com e-friend if I didn't show you any

[KenshinH]

Ha, well that's an idea I guess. I was hoping that walking away a bit and working with DBs and incline would give my body and mind a break from flat bench. My shoulders too.

I'd just be happy benching more than 225. My goal was hitting 225 before my 30th birthday...which I did. And I have not progressed in the last 2+ years. 5/3/1 did allow me to bench my bodyweight 11 times (190x11 at the time) and my own little 5x5 routine got me to 195x5x5 and 200x5x2...but the top end hasn't moved at all.

...you'd think.

Yeah, maybe I need to try a new routine with more volume. Just to switch things up. I've been doing some variation of 5x5 for a looooong time. The twice a week thing is interesting. Problem is that I usually only have a spotter once a week.

As far as form is concerned...I don't really do an "arch." I try my best to keep my shoulders back, but I can't keep my toes like back under the bench in that "arch" form. My hamstrings/quads cramp up if I do that. I think I have weak wrists...I've always had sort of thin forearms and once the weight gets heavy, my wrists sort of roll back and it feels like I'm lifting the weight purely with my front delts. I was using suicide grip for awhile which actually seemed to help. Or maybe I should just widen my grip.

I don't think you gave 5/3/1 enough of a chance. Perhaps try it again or do Madcows 5x5, a 3 days/week strength program that will have you benching 2x a week and squatting 3x a week. It's a good choice if you still think you have linear gains left and you're bulking. Anthony's doing well on it so far since he switched from 5/3/1.

As for the spotter issue, do the heavy bench day with the spotter. The other day, you can go moderate weight, ask for a spot on the heaviest set, or bench in a power rack. In terms of the wrist problem, if it's at the point where it's painful when using heavy weight, you can always wear some wrist wraps for the extra support. I don't wear mine while benching, but I do put them on for heavy OHP and squats.

I have the following Schiek wrist wraps. Works great!

^^Tough Love Tony has arrived

LOL

[Marshall28]

Flat Barbell Press - Trying to find my 1rm
135x8
185x8
225x2
245x2
255x2
265x1 - My PR is 285 but 265 felt good. Almost had 275
225x5

Incline Barbell
135x8
155x8
175x8
195x5
225x4

Incline Flys
40x10
40x10
40x10

Floor Barbell Press
95x10
145x10
195x10

Dips
45x10
45x10
90x7

Flat DB Press
80x10
85x10
90x8

Cable kickbacks
15x10x2
20x10x2
20x10x2

Overhead Rope Ext
3 Sets

Tricep Pushdowns
3 Sets

DB Kickbacks
3 Sets
Comments
This was the 2nd session with Alex this weekend. Another epic workout with tons of voloume. I am not sure I recorded everything we did but we did work. Alex put up 300x1 on flat bench and almost had 315. I was happy with my 265 and that put me at 1,030 for the big 3 so I am not an official member of the 1,000 club at 177lbs. I am excited. After out lift we smashed Pizza Ranch buffet and we ate a ton! The carbs were needed!!

[Marshall28]

Squats
135x10
185x10
225x5
225x5
275x5
300x5 Form was not the best
275x5

Leg Press # of Plates
10x10
12x10
14x8
16x7 - Might be a PR

Calf Raises
5 Sets

DB Lunges
30x10x2
30x10x2
30x10x2

Leg Ext
100x10
120x10
140x10
140x10

Cardio
45 Min

Comments
Well I was happy I did 300x5 but my form fell apart a bit. Other than that it was another great day in the gym. I hit my numbers and seem to be in a great groove right now. Hard to believe I still have 30+ days of this run left

[Marshall28]

Seated Shoulder Press
95x10
135x5
135x5
155x5
155x5
165x4
135x8

Side/Front Laterals
25x10 - 25x10
25x10 - 25x10
30x10 - 30x10
30x10 - 30x10

Upright Rows
65x10
75x10
85x10
95x10

DB Shrugs
90x10
95x10
95x10
100x8
100x8

DB Shoulder Press
50x10
55x10
60x10
65x10

Cardio
30 Min

Comments
Well today I decided to try seated shoulder press vs. standing overhead press. I was happy with the 165 but it felt heavier than I expected. I think my PR is around 175 or 180 so I think I am right around that mark right now. My weight is at 177 and that is after a weekend of eating a massive amount of food and no cardio. I am proving to myself that when I was eating 2,000 calories and training like I do I just want not eating enough.

[BenW22]

I don't think you gave 5/3/1 enough of a chance. Perhaps try it again or do Madcows 5x5, a 3 days/week strength program that will have you benching 2x a week and squatting 3x a week. It's a good choice if you still think you have linear gains left and you're bulking. Anthony's doing well on it so far since he switched from 5/3/1.

As for the spotter issue, do the heavy bench day with the spotter. The other day, you can go moderate weight, ask for a spot on the heaviest set, or bench in a power rack. In terms of the wrist problem, if it's at the point where it's painful when using heavy weight, you can always wear some wrist wraps for the extra support. I don't wear mine while benching, but I do put them on for heavy OHP and squats.

I have the following Schiek wrist wraps. Works great!

Yeah, I think I was too rigid with 5/3/1. I very much disliked high rep deadlifts and the deload week was just stupid, so after that I was like, screw it. I suppose I could have done 5/3/1 for the other exercises and not deadlifts and just skipped the deload weeks...

And yeah, I actually just burned through a pair of those wrist wraps. I've had cortisone shots in both wrists in the past 5 years or so, so I like the wrist wraps. The velcro finally gave out on my first pair, so I just picked up a second pair.

[dbone1026]

No reason why you cant mix n match programs to suit your needs. I am doing phat, but with the chest
portion following macenko and the leg portion following Russian.

I also dont believe in doing high rep DLs. Stick in the 1-5 rep range.