The Race to a Four-Plate Bench Press (and onward)

[Jrahe42]

So you're basically isometrically holding the weight when you pause? No release of tension whatsoever?

well a legit pause isn't even for 1 second really. Why would i release tension if 1/2 of a second later i have to push the weight back up?

[musicianman]

Yeah now that I watch the vid I can't tell whether dude touched the bar. At first I thought he did, then changed my mind. It's not the prettiest thing in the world, but it looks like a successful lift to me

He didn't touch. He's my lifting partner, and would tell me if he did.

well a legit pause isn't even for 1 second really. Why would i release tension if 1/2 of a second later i have to push the weight back up?

Ah, I see. I wasn't sure.

[HulkFuru]

Bench press: 45x20, 135x8, 185x5, 205x1, 225x1 (paused), 237.5x1 (touch and go), 255x1 (touch and go; no bounce; hitched), 205x5 (2 second pause)

Be careful lifting the ass when doing benchpress! I�ve had lower back problems for a couple of years, due to not keeping the ass on the bench!

Now I have improved my form so I keep the ass on the bench, and has done that for about a year, and my back is getting better and better!

It�s better to change to good form before injury!

The 237.5 lift though looked great!

Johnny

[musicianman]

Thanks mate. That's actually the first time my ass has come up in a while. I did 250 clean without any hitching a few weeks ago, but didn't manage 255 without it.

[sonofmorning]

Alright, hit up German volume training week 4 today. Didn't feel super strong during the flat bench, but I think I could have gotten another hour or so of sleep. Still kinda sleepy eyed when I rolled in there, and the ol' ABB Speed Stack takes a minute to kick in.

1 Wide-Grip Barbell Bench Press #1 235 5

#2 235 5

#3 235 5

#4 235 5

#5 235 5

#6 235 5


2 Wide-Grip Barbell Bench Press #1 235 5

#2 235 5

#3 235 5

#4 235 5


3 Incline Dumbbell Press #1 80 10

#2 100 8

#3 120 4

#4 120 6


4 Butterfly #1 180 10

#2 180 10

#3 220 10

#4 220 10

#5 220 8


5 Cable Crossover #1 55 12

#2 55 12

#3 55 10

#4 55 10


6 Pushups #1 6

#2 20


7 Push-Ups With Feet Elevated #1 18

#2 15


Figured it would be easier to copy and paste and hope it's readable

[musicianman]

Holy volume batman!

[HulkFuru]

1 Wide-Grip Barbell Bench Press

#1 235 5

#2 235 5

#3 235 5

#4 235 5

#5 235 5

#6 235 5


2 Wide-Grip Barbell Bench Press

#1 235 5

#2 235 5

#3 235 5

#4 235 5

So you did 10 sets 5x235 flat bench press?

That is a lot!!

[UofACATS]

German volume training



1 Wide-Grip Barbell Bench Press #1 235 5

#2 235 5

#3 235 5

#4 235 5

#5 235 5

#6 235 5


2 Wide-Grip Barbell Bench Press #1 235 5

#2 235 5

#3 235 5

#4 235 5

Is that a typo there? I don't understand..

And German volume training is some serious volume, you must be wrecked from a session like that

[sonofmorning]

Holy volume batman!

It was a good day. The original ten sets is all I all that mattered to me, the other lifts were just for the sake of going until we couldn't go anymore.

So you did 10 sets 5x235 flat bench press?

That is a lot!!

Yeah, it almost would get boring if it wasn't so challenging. I posted it earlier in this thread, but here is a basic rundown of the program.

Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout 1: 10 sets of 5 @ 300 lbs
Workout 2: 10 sets of 4 @ 315 lbs
Workout 3: 10 sets of 3 @ 330 lbs
Workout 4: 10 sets of 5 @ 315 lbs
Workout 5: 10 sets of 4 @ 330 lbs
Workout 6: 10 sets of 3 @ 345 lbs
Workout 7:

Test day. At this point, you would bench press 330 lbs for 10 reps.

For the full article. http://www.bodybuilding.com/fun/luis13.htm

This basically increases your bench by about 30% after 6 weeks. I did it in high school years ago, and it was quite effective.

Is that a typo there? I don't understand..

And German volume training is some serious volume, you must be wrecked from a session like that

No typo, I just copied and pasted from my workout log on bodyspace. It doesn't let you input more than 6 sets at a time, so the sets got broken up in two groups. And yup, my chest is tore back right now. I have a feeling it will probably get more sore as the day goes on

[Jrahe42]

awesome volume and weight moved SOAM. i tip my hat to you sir.

hit the weights today
three hundo for a double on bench paused reps

and 270 for a double on CGBP

[UofACATS]

No typo, I just copied and pasted from my workout log on bodyspace. It doesn't let you input more than 6 sets at a time, so the sets got broken up in two groups. And yup, my chest is tore back right now. I have a feeling it will probably get more sore as the day goes on

OK I got you, it was because it was broken up, but was the same..

anyway, sick session man!! Feels good??

[MWheatley]

Count me in on this. Not sure where my bench is right now, but next week calls for a couple singles so ill and get a video up.

[BluntTrauma]

Starting off at 260lbs, looking to end up at 300lbs with the help of Ed's Training Cycle.

[HulkFuru]

Had some shoulder pain today, so I went light....

15 reps on 200 was the heaviest... a PR, but far from my maximum it felt....

[Jrahe42]

285x5 yesterday. not too shabby

[king_james15]

250x5 yesterday which I think is a PR. Plus I had another left in the tank.

Doing bill star's linear 5x5 for bench right now.

[Jrahe42]

[Cheap5.0]

Nice! What was that, 300?

[Jrahe42]

Nice! What was that, 300?

says 300 right in the youtube title brah lol

[MWheatley]

Very impressive lift with those pauses. Do you think training that way allows you to 'touch n go' with more weight? Or is it more for hypertrophy purposes?

[Jrahe42]

Very impressive lift with those pauses. Do you think training that way allows you to 'touch n go' with more weight? Or is it more for hypertrophy purposes?

it's more for competitive purposes lol as i want to power lift one day. I have strictly done pauses for the past 2 months tho and i can tell you my touch and go has def gone up

[MWheatley]

it's more for competitive purposes lol as i want to power lift one day. I have strictly done pauses for the past 2 months tho and i can tell you my touch and go has def gone up

Oh ok, as you can see i dont know sh*t about powerlifting. I might give it a shot for a couple months though to see what happens.

[musicianman]

Awesome benching!

[bcoop78]

Ok well I haven't done a bona fide 1RM as of yet, but the calcs say I'm around 325. The problem is that I'm about to start a cutting phase for the next 3 months and am bound to lose some strength... This will motivate me to keep the weights up while cutting. I will try to pump out a true 1RM here shortly and get a video of it if possible.... Good luck to all of you, and I can't wait until we all put up FOUR PLATES!!!!

[drewwonu]

So i began starting strength 3 weeks ago and im finally starting to push myself. Right now im at about 135 for 5 reps. Is this good considering i can squat 185x5? I am about 5'11 and 205 lbs. Is this good for a beginner?

[sonofmorning]

Awesome stuff, and awesome progress as well. Keep up the good work man.

[Cheap5.0]

says 300 right in the youtube title brah lol

Yeah you know your right..lol. It doesn't pop up though until after its played on my browser. Either way, wicked benching.

[sonofmorning]

German volume training week 6 today. Good times, and getting back in the groove on flat bench. Twenty minutes of vid and youtube only takes fifteen, so it's broken up in two parts. If you want to just get to the really fun stuff, watch the end of part 2 where we rep out.





Here's that and the rest of the workout.

# Exercise Name Set Lbs. Reps
1 Wide-Grip Barbell Bench Press #1 135 12
#2 135 9
#3 255 3
#4 255 3
#5 255 3
#6 255 3

2 Wide-Grip Barbell Bench Press #1 255 3
#2 255 3
#3 255 3
#4 255 3
#5 255 3
#6 255 11

3 Incline Dumbbell Press #1 80 12
#2 100 10
#3 120 4

4 Cable Crossover #1 60 12
#2 60 12
#3 60 12
#4 60 12

5 Butterfly #1 150 12
#2 150 12
#3 150 12
#4 220 10
#5 220 10

[king_james15]

http://forum.bodybuilding.com/showth...#post552163093

[Jrahe42]

thread needs more vids!



70lbs to go!