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  1. #1
    Squats do a body good! musicianman's Avatar
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    The Race to a Four-Plate Bench Press (and onward)

    Continuing the trend of the six-plate deadlift (http://forum.bodybuilding.com/showth...hp?p=497035851) and five-plate squat (http://forum.bodybuilding.com/showth...hp?p=517842743) threads, welcome to the race to a four-plate bench press!

    This will take well over a year - perhaps years - but this log will show what dedication and hard work can do. This will be just like any other log, but will only be about bench pressing.

    Welcome to our journey.

    The rules:
    -If you bench press, you post.
    -If you think about bench pressing, you post.
    -If you are planning an awesome PR, you bring a camera.
    -If you fail a bench press... Ehh, screw it. It's not as impressive as a failed deadlift or squat.
    -If you win, you don't really win. Keep posting.
    -We will try to arrange for insane mod reps for winners.
    -Monetary prizes can be discussed at a later point in time.
    -For your four-plate bench press, you may only use chalk and a powerlifting arch (optionally). Touch n' go - if you can get 405 off your chest, you get credit. NO BOUNCING.
    -Since this contest includes people with varying bench press strength, we will judge a winner in the "most progress" category, the "strongest" category, and the "relatively strongest" category (using the Wilk's Coefficient: http://en.wikipedia.org/wiki/Wilks_Coefficient).

    This image may or may not be updated progressively:
    Last edited by musicianman; 07-16-2010 at 09:59 AM.
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  2. #2
    'Defiant to Injuries' Ironlife's Avatar
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    INN! with my massive 235 x3 rep bench press.
    Watch how quick Jrahe will come in.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  3. #3
    Squats do a body good! musicianman's Avatar
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    Strong second post right here, but...

    Yeah, Jrahe's going to jizz his pants when he sees this thread.
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  4. #4
    I have a bellybutton The Shoeless Wonder's Avatar
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    inafter 4 plate bench
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  5. #5
    Beastin' it king_james15's Avatar
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    In. Maybe this will help me make some progress finally. 285 starting bench.
    Squat 335
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  6. #6
    isness is the bizness matt297's Avatar
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    In for two plates!!

    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves" - Dao de Ching

    The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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  7. #7
    Joocy J Jrahe42's Avatar
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    lulz i hate you guys.


    and eat sh-it. (only 3 plates )

    and you did not state whether the 4 plate bench had to be a pause bench or not.
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  8. #8
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Jrahe42 View Post
    lulz i hate you guys.
    [youtube]KPW5-usd27o[youtube]

    and eat sh-it. (only 3 plates )

    and you did not state whether the 4 plate bench had to be a pause bench or not.
    Fixed.

    Jrahe, do you think I'd benefit from doing negatives on my benches? I've never tried it before. I'm thinking of putting like 275 on the bar, lowering it, having the spotter bring it back up, repeating...
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  9. #9
    Joocy J Jrahe42's Avatar
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    Originally Posted by musicianman View Post
    Fixed.

    Jrahe, do you think I'd benefit from doing negatives on my benches? I've never tried it before. I'm thinking of putting like 275 on the bar, lowering it, having the spotter bring it back up, repeating...
    hmmm well your body would get use to the heavy weight faster, no doubt about that. To be honest i haven't trained negatives since i was in high school as i work out alone and hate asking for a spot. Probably be a good idea to try them, the both of us. As Blizzard does partial squats to get his comp depth squat up. Not saying half rep more weight on the bench, but i do think negatives would be beneficial as long as you have a good spotter. Those are hard to find these days.

    I did a great bench routine that made my bench go up 15-20 lbs in 10-11 weeks. Which may not seem to be a lot, but i haven't seen results like that since my early on noob gains.
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  10. #10
    Squats do a body good! musicianman's Avatar
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    My next flat bench day is going to involve:

    1 set of a 3RM
    ...Followed by another 2-3RM
    ...Followed by negatives with 250
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  11. #11
    Joocy J Jrahe42's Avatar
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    I would recommend this to anyone who wants to focus on their bench and increase their BP stats

    http://www.joeskopec.com/edcoanbench.html
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  12. #12
    Beastin' it king_james15's Avatar
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    Originally Posted by Jrahe42 View Post
    I would recommend this to anyone who wants to focus on their bench and increase their BP stats

    http://www.joeskopec.com/edcoanbench.html
    It won't let you enter your 1 RM
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  13. #13
    Joocy J Jrahe42's Avatar
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    Originally Posted by king_james15 View Post
    It won't let you enter your 1 RM
    right below where it says enter your rm you have to click around there and than you can than hit calculate and it will fill out the charts for you
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  14. #14
    Beastin' it king_james15's Avatar
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    Originally Posted by Jrahe42 View Post
    right below where it says enter your rm you have to click around there and than you can than hit calculate and it will fill out the charts for you
    I'm an idiot, I was clicking right after the colon
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  15. #15
    Joocy J Jrahe42's Avatar
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    Originally Posted by king_james15 View Post
    I'm an idiot, I was clicking right after the colon
    my bench shot up with this program tho i would suggest putting your 1RM 10lbs below what it actually is because i could only keep up till week 10. weeks 11-12 i couldn't stay on track with the 'plan' so i bailed.
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    Beastin' it king_james15's Avatar
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    Originally Posted by Jrahe42 View Post
    my bench shot up with this program tho i would suggest putting your 1RM 10lbs below what it actually is because i could only keep up till week 10. weeks 11-12 i couldn't stay on track with the 'plan' so i bailed.
    Sweet gonna give it a try.
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  17. #17
    i hates me some weights! mrromance's Avatar
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    IN IN IN IN I want to go for the "most improved" lol

    Starting 165x8
    www.GoToVes.com - Vesela Marinoval - Fitness model and personal trainer for any goals. Great suppliments too.
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  18. #18
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Jrahe42 View Post
    I would recommend this to anyone who wants to focus on their bench and increase their BP stats

    http://www.joeskopec.com/edcoanbench.html
    I would never be able to deal with throwing around light weights for eight weeks before I touched a new 1RM... Starting at 150? Sigh.

    Ed Coan was amazing, but that's pushing my patience.

    Originally Posted by mrromance View Post
    IN IN IN IN I want to go for the "most improved" lol

    Starting 165x8
    Automatic win.

    Screw your noob gains, not fair.
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  19. #19
    mind on the grind UofACATS's Avatar
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    Originally Posted by mrromance View Post
    IN IN IN IN I want to go for the "most improved" lol

    Starting 165x8
    Hey mrromance you can have second place.










































    hahaha nothing but love for ya!!


    Just hit 185x5. I start there.

    (get some)


    Originally Posted by musicianman View Post
    Screw your noob gains, not fair.
    sig
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  20. #20
    Registered User maxedout916's Avatar
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    I'm in...I will probably be going for most improved also...since starting point for me will be 185 x 4...Looking forward to some good vids in here!

    Pushin' weight!
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    Beastin' it king_james15's Avatar
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    Just finished week 3 of Ed Coan bench program.

    Flat BB 205x8x2
    CGBP 185x8x2
    Incline BB 175x8x2

    Pretty easy so far. Should put me at 305 at the end of week 12 but I'm benching twice a week so it'll probably catch up to me fast.
    Last edited by king_james15; 07-22-2010 at 06:38 PM.
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  22. #22
    Neckbeard -Lucifer's Avatar
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    Talking

    Posting only because I perform the bench press.
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    Joocy J Jrahe42's Avatar
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    Originally Posted by king_james15 View Post
    Just finished week 3 of Ed Coan bench program.

    Flat BB 205x8x2
    CGBP 185x8x2
    Incline BB 175x8x2

    Pretty easy so far. Should put me at 305 at the end of week 12 but I'm benching twice a week so it'll probably catch up to me fast.
    it gets harder every week. youll be failing by weeks 8,9 and not able to keep up by 11 and 12 srs

    Originally Posted by -Lucifer View Post
    Posting only because I perform the bench press.
    lol you putting up two hundo these days?
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    Originally Posted by Jrahe42 View Post
    it gets harder every week. youll be failing by weeks 8,9 and not able to keep up by 11 and 12 srs
    I figured that but I can do up to week 9 right now because I lowered my 1 RM by 10 lbs as suggested so hopefully I'll take it in stride. Twice a week may be hard to keep up with so I imagine I'll be dropping to once a week later on.
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    Originally Posted by king_james15 View Post
    I figured that but I can do up to week 9 right now because I lowered my 1 RM by 10 lbs as suggested so hopefully I'll take it in stride. Twice a week may be hard to keep up with so I imagine I'll be dropping to once a week later on.
    nah your going 1 day light. if you want to progress do it 2x a week trust me. dropping your 1rm 10 lbs was a good idea you might be able to complete the program as written up just make sure your eating or taking in a lot of protein and sleeping 8+ hours a day
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    Originally Posted by Jrahe42 View Post
    nah your going 1 day light. if you want to progress do it 2x a week trust me. dropping your 1rm 10 lbs was a good idea you might be able to complete the program as written up just make sure your eating or taking in a lot of protein and sleeping 8+ hours a day
    I'm not doing the light day yet even though it's part of the program. Just the heavy part Monday and Thursday until it catches up with me. Then I'll throw the light in. Might mess it up but whatever, I'm impatient.
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    Originally Posted by Jrahe42 View Post
    lol you putting up two hundo these days?
    190.

    Now it must be down to 170, thanks to my layoff.
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    im in. i just started a 4 week cycle of singles, before i go into my 12-week(5/3/1). i did 285 last week, goin for 290 on monday. my additional bench sets will consist of either chains, bands, or negatives(doin these now to feel the heavier weight). i finally found a lifting partner, ive been doin 5 sets of 5 w/225 for about 2 months cause of no spotter. im glad i found this website, it gets me motivated.
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    Originally Posted by UofACATS View Post
    sig
    Ahahahaha



    I'm going to go for 245x1 on Monday and see how that feels when I'm fresh. If I get it, that means my bench has finally started going up again. My 1.25 pound plates are going to come in handy.
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