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

[Cheap5.0]

thread needs more vids!



70lbs to go!

Set my first PR that im really proud of yesterday, but with all the foot traffic in the gym the whole vid is of people walking around blocking the camera. Sucks bro....

Anyways, I got 275 pretty easily...im happy with that. Its puts me pretty close to 3 plates wide.

[Inagren]

Some good stuff in here. If I can get healthy and back in the gym (bronchitis/strep throat), I'll be sure to give this thread another visit.

[lovebiceps]

i want to increase my bench.. just benching 154 lbs(70 kg) for 6 reps

[musicianman]

i want to increase my bench.. just benching 154 lbs(70 kg) for 6 reps

We all started somewhere. Only took me about two months to go from where you are, to benching 185x5.



I'm hoping to hit 260 on Saturday!

[lovebiceps]

We all started somewhere. Only took me about two months to go from where you are, to benching 185x5.



I'm hoping to hit 260 on Saturday!

thanks bud for giving me some hope.and good luck for your bench on saturday.....i am stuck at 70 from last 3 months... i benched 90 with help of my spotter ,..but now as i am training without a spotter , can only bench 70...
friends,please give some tips to increase bench??
i want to bench atleast 100kg by the end of 2010...

[HulkFuru]

Did workout # 4 of 14 on a benchprogram today....

Heaviest press looked like this.... 2x260 @154

[IronBox]

i want in on the race look forward to seeing everyones progress and see who gets there first, and this is the first time ever posting so hope i did it right

[IronBox]

thanks bud for giving me some hope.and good luck for your bench on saturday.....i am stuck at 70 from last 3 months... i benched 90 with help of my spotter ,..but now as i am training without a spotter , can only bench 70...
friends,please give some tips to increase bench??
i want to bench atleast 100kg by the end of 2010...

do u do a pyramid on your bench work out they helped me gain

[LPMNDCTE]

I'm in for this... I'll be deloading in a bit, but I'll be ready soon...

[lovebiceps]

hello friends!!
trained chest and triceps yesterday...
no increase in flat bench press, it's 70 kg for 9 reps ,but i performed 3 sets of decline bench press after a long time (almost 2 months)and saw some progress here, 75 kg for 8 reps, last time it was just 50.

[olinnaquin]

I'm new to this what dose RM stand for

[olinnaquin]

If any one can help please let me know

[musicianman]

Got (225x5)x2 and 225x4 today, boys!

This is after setting two squat PRs, and doing a near-max deadlift.

[zmcdole]

Got (225x5)x2 and 225x4 today, boys!

This is after setting two squat PRs, and doing a near-max deadlift.

Nice work on the bench and thanks again for checking those rankings for me.

[musicianman]

Nice work on the bench and thanks again for checking those rankings for me.

Thanks dude, anytime.

[Gopack2]

I'm new to this what dose RM stand for

RM= Rep Max

I am in too...Not sure what my max is because a powerlifter at the gym told me I had way to close a grip on my bench press and that I was using all tricep. This is the grip I have been using since Junior High mind you. But I suppose I will go wider and try to build back up. Max was 315 on my bench but we will see...

[Gopack2]

Using 315 as my max even though new grip is a lil wider. Just started the Ed Coan Bench training cycle with a small amount of moderation. Supersetted Pull ups with the chest lifts.
Yesterdays workout:
BB Bench 2x10 225
P UPs 13,10
CGBP 200 1x10, 195x7
P Ups 9,8
Inc. Bench 2x10 155, 160 A lot lighter then what I was supposed to be doing but my incline is weak. Got to build it up.
P Ups 6,5
Dec. DB 2x10 60 Easy,75
Maxed out on Deads at the end: 425

15 Mins on the eliptical

[shffl]

In with a short term goal of 315lb by summer. My all time max was 300lb but after a long gruesome cut, my strength have pretty much diminished and now I struggle with just a few reps of 225. On my way back

[musicianman]

Bench and partial squats (10:30 PM - 12:00 AM):
Niiiiice!!!

Bench press: 135x8, 185x5, 205x3, 225x1, 245x3, 225x7, 260x1, 185x10
What. The. ****? Where did this come from? So happy!!! I was a bit disgruntled by my spotter keeping his fingers on the bar for the 260x1 set, but nonetheless he claims that he didn't pull up at all. Considering my respect for him and his former 365 bench press (pre-injury), I trust him. He said he literally only kept his fingers there the entire time.

Partial squats (racked 2" above navel): 225x5, 315x3, 405x3, 495x1, 545x1
I've never done these with the pins set above my navel. Felt great!

Partial squats (racked right below chest): 585x1
Held this one for nine seconds at the top. I wanted to go heavier, but the gym closed.

Back to recovery work tomorrow, and for the duration of the switching phase of Smolov.

[Ahlim]

just some friendly suggestion musicman. to keep your lower body from leaving the bench, you could direct the leg drive not only upwards, but both upward and back toward the direction of your head. furthermore, your bar speed is quite slow (similar to me) so shoulder presses and paused presses should help. sometimes finishing off with some speed bench work could work too.

but gaah, who am i to say anything, im not a big bencher but the above were my thoughts.

in addition, awesome work. since bench is usually the hardest lift for someone to improve on, i am sure it made your day. not to mention all your reps are slow; another lifter who was in your shoes in the 225X7 set probably would have called it quits after the 3rd or 4th rep.

[musicianman]

Thanks for that man. I'll fool around with pushing back a bit or sure.

Now that I've upped my pressing frequency (the presses are my weakest lifts), I expect that everything will go up. Speed is definitely slow, but it's improving and that's all that I care about. It used to be even worse, as recently as a month ago.

[Otaman]

in on this, got 295 lbs for 3 reps last tuesday

will attempt 315 lbs next week

btw, does anyone know if tight elbow sleeves give any boost to your bench? I heard from some that it can add up to 50 lbs if the form is right

PS:

OP if you want to see big increase in your bench, go on a bulk - gain another 20 lbs. You're 5'10 and 20-25 more lbs would not hurt on your frame. Your bench would skyrocket if you bulk right

[musicianman]

50 pounds? Wow - I have never tried them.

Nice benching, man.

I changed my form around a bit, so that my ass stays on the bench. I was doing 225x7 before, and only managed 225x5 yesterday. I think I'll be doing a strict 225x8 in less than a month.

[Otaman]

50 pounds? Wow - I have never tried them.

Nice benching, man.

I changed my form around a bit, so that my ass stays on the bench. I was doing 225x7 before, and only managed 225x5 yesterday. I think I'll be doing a strict 225x8 in less than a month.

yeah that's what I heard, tightness helps a lot, it acts like a spring - helps you move more weight (same concept as the bench shirt). I want to get them and try them out for myself.
Will report the findings

[Dwasson]

I'm currently at 320 1rm.. I need guidance on how to break into the 365 range and possibly to the 405 range

[G.W. Hayduke]

in this one too.

best bench was once at about 235. Right now am focusing on DB bench to fix an imbalance. only hittin the 65s at the moment for high reps. plan to jump on some 85s soon.

[Amansidhu23]

Almost there only 3 more plates to go

[lucashpr]

yer

[musicianman]

Let's hear updates!

[Jrahe42]

ye let's get this sh-it going again!



new vid! repping shiit out