6 weeks of bench gains

[lightsarefallin]

bump for the singular miscer that lifts

In.

Pissening lift, brah!

[SaviorSelfJT]

How did you hurt your back?

[Jacobcapra]

How did you hurt your back?

I'll give you one guess

[DigDeeper1]

ant then you woke up

[lightsarefallin]

I'll give you one guess

Full nelson anal?

[Drew23]

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.

[SaviorSelfJT]

I'll give you one guess

Idk man, people fuk their back up all kinds of ways. Sports, lifting, work accident, car accident

[Khumatmibro]

Went from a shaky 365 with 2/10 form to a much cleaner faster 370 with like 6/10 form


Honestly felt like I could've hit 380. Bodyweight still at 179.

370 lb. the other day



365 lb. back on april 6



+5 lb. in 6 weeks ain't amazing but I'll take the much improved speed and stability.

Ass still a mile off the bench. 3 red lights. Try again in another 6 weeks.

[Jacobcapra]

g4p

Full nelson anal?

Idk man, people fuk their back up all kinds of ways. Sports, lifting, work accident, car accident

misc never dissapoints


deadlifting of course

Ass still a mile off the bench. 3 red lights. Try again in another 6 weeks.

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.

[Jacobcapra]

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.

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.

[lightsarefallin]

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.

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.

[AshWar]

Holy chit

[KingRexxxy]

Do u follow a program ?

[Ken-O]

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.

[Jacobcapra]

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.

It was a kai Greene patented split deadlift right onto a cawk ofc

Spoiler!

[Jacobcapra]

Holy chit

lol ty m8

Do u follow a program ?

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.

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.

Hey you never know, plenty of lifters have come back from tears and crushed their old numbers.

[KingRexxxy]

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.

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 .

[Jacobcapra]

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 .

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?

[KingRexxxy]

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?

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.

[ymer]

Lost it at the lgbt+ moustache

[Jacobcapra]

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.

Nice you'd mog me on bench and on size... always bet on bloat

Lost it at the lgbt+ moustache

When the fuk did lgbtq try to take over moustaches? That **** has been a Bonafide man's facial hair for decades.

[MarioMiami305]

youre using bounce.

pause it on your chest....that's the sign of true strength

[Jacobcapra]

youre using bounce.

pause it on your chest....that's the sign of true strength

imagine taking anything you say seriously, especially when it comes to lifting.


Nonetheless, some advice for you. Never letting the bar stop moving =/= bouncing. Btw I do pause sometimes, probably max at 350 or so.

[MarioMiami305]

imagine taking anything you say seriously, especially when it comes to lifting.


Nonetheless, some advice for you. Never letting the bar stop moving =/= bouncing. Btw I do pause sometimes, probably max at 350 or so.

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.

[jonmcd46]

gj op, my best was doing 365 around 175lbs at 5'9, but you look way bigger than me.
also fuk whoever is criticizing you, over 2x body weight bench is impressive even if the form isn't perfect. Especially trannyboimario.

[The357magnum]

Ass still a mile off the bench. 3 red lights. Try again in another 6 weeks.

Negged for being a hater ass bitch.

Good job OP.

[The357magnum]

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.

Grown man on tiktok lmao

[wrassler45]

Good lift Jacob. For the haters, sure, the lift wouldn't pass a PL meet, but that's why people have gym lifts vs meet lifts. You are a natural presser. If you could focus more leg drive 405 is there. Best cue I could give it tighten up your lower body and focus on pushing your heels down

[bfdehewdbyywhn]

Grown man on tiktok lmao

This

[Broady78]

Congrats. .repped