Road to a 405 bench

[SaviorSelfJT]

A couple days ago I did some face pulls

Today:

Light squats to get warmed up
up to 275x3

Deadlift-
425x5 (dead stop, no straps)

Bench-
275x7
275x7
275x7

Pull ups-
6
6
6

[SaviorSelfJT]

Meh day, not completely recovered

Press-
up to 155x3....was going to try 195x4 but shoulders were still tired from benching

Row-
up to 245x7

power shrug-
up to 405x15

[ClaudeSpeed22]

Insane weights bro. I´m impressed with those 275 x 3 x 7 bench press.

[SaviorSelfJT]

Insane weights bro. I´m impressed with those 275 x 3 x 7 bench press.

Thanks man, would feel a lot better if those were 315x3x7 though lol

[SaviorSelfJT]

Bench-
285x5
285x5
285x5

Good morning-
up to 235x5

Squat-
up to 365x3, last rep paused at bottom

[SaviorSelfJT]

Strict press-
up to 195x3

Light squats for warm up-
up to 225x3

Deadlift-
up to 435x3 (no straps, dead stop)

Held weight for a bit after each rep, my grip is not a limiting factor

Pullups-
10
10 (last one kind of cheated)

[SaviorSelfJT]

I really like the program I'm doing right now: no program
Lifting at most every other day, and at least one extra day of rest every third workout (basically 3 days a week with possibly more rest days as I feel like it)
I choose the exercises for the day based off of what I haven't done recently. And I basically go as hard as I can for 1 or 2 sets, not much is predetermined

This is what worked for me in the past, and I'm going to keep doing it.

Its what makes lifting fun for me, just getting raged out and doing as many reps as I can
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I could give no fuks about my squat right now. Biggest priority is my deadlift (which is why I'm doing so many good mornings), then bench/press, then squat

For deadlift, I'm going to do 3 reps, then 4 reps the next workout, then 5. Then add 10 lbs and reset the reps to 3. Want to get 455x5 at least doing this

For bench, I'm doing 3 sets of 5, then 3 sets of 6 then 7 the following workouts. Then add 10 lbs and repeat. If I have to drop sets because it gets too hard, so be it. Really hoping this will get me to one set of 315x5 finally

And if I'm having a bad day and the weight feels heavier than it should, I'll take it easy and try next time.

I've already been doin this for a couple weeks at least

[ECGordyn]

I really like the program I'm doing right now: no program
Lifting at most every other day, and at least one extra day of rest every third workout (basically 3 days a week with possibly more rest days as I feel like it)
I choose the exercises for the day based off of what I haven't done recently. And I basically go as hard as I can for 1 or 2 sets, not much is predetermined

This is what worked for me in the past, and I'm going to keep doing it.

Its what makes lifting fun for me, just getting raged out and doing as many reps as I can
-----

I could give no fuks about my squat right now. Biggest priority is my deadlift (which is why I'm doing so many good mornings), then bench/press, then squat

For deadlift, I'm going to do 3 reps, then 4 reps the next workout, then 5. Then add 10 lbs and reset the reps to 3. Want to get 455x5 at least doing this

For bench, I'm doing 3 sets of 5, then 3 sets of 6 then 7 the following workouts. Then add 10 lbs and repeat. If I have to drop sets because it gets too hard, so be it. Really hoping this will get me to one set of 315x5 finally

And if I'm having a bad day and the weight feels heavier than it should, I'll take it easy and try next time.

I've already been doin this for a couple weeks at least

Sounds like a cool system. Definitely keeps motivation and focus high as you come to each lift fresh. Do you track much detail about your progress, RPE, fatigue, and all that? Might be useful metrics for finding how to keep improving your system. The RTS app is free and tracks lots of data.

[SaviorSelfJT]

Sounds like a cool system. Definitely keeps motivation and focus high as you come to each lift fresh. Do you track much detail about your progress, RPE, fatigue, and all that? Might be useful metrics for finding how to keep improving your system. The RTS app is free and tracks lots of data.

I don't track much detail, though if I get a big PR I'll highlight it or put it in my sig

If I fail a rep I'll log it like (185x5 failed 6th)
If I get all reps I'd just log it like (185x6) so no way of telling if it was a maximum effort or not
A few days ago, I stopped my presses short on a warm up weight because I wasn't recovered enough and I recorded that info in the log

Basically there's not much organization lol

I'll check out the RTS app, but I kind of like the freedom of not worrying about all the details being tracked.

When I was doing the everyday frequency thing, I started to keep a spreadsheet tracking the volume of each workout to ensure there was an overall long term positive trend upwards. Hard to describe but I didn't really like that, kind of felt like I was 'micromanaging' myself if that makes sense

Next time I do squats I'm thinking I'll try that constant tension thing


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Just created a login for the RTS site, wow this does look pretty nice. Tracks your bodyweight and estimated 1RMs too

[ECGordyn]

I don't track much detail, though if I get a big PR I'll highlight it or put it in my sig

If I fail a rep I'll log it like (185x5 failed 6th)
If I get all reps I'd just log it like (185x6) so no way of telling if it was a maximum effort or not
A few days ago, I stopped my presses short on a warm up weight because I wasn't recovered enough and I recorded that info in the log

Basically there's not much organization lol

I'll check out the RTS app, but I kind of like the freedom of not worrying about all the details being tracked.

When I was doing the everyday frequency thing, I started to keep a spreadsheet tracking the volume of each workout to ensure there was an overall long term positive trend upwards. Hard to describe but I didn't really like that, kind of felt like I was 'micromanaging' myself if that makes sense

Next time I do squats I'm thinking I'll try that constant tension thing


------
Just created a login for the RTS site, wow this does look pretty nice. Tracks your bodyweight and estimated 1RMs too

Yeah I hear you about micromanaging. Could just log RPE of top set each workout to see trends over time.

That RTS app has a good "reports" section where you can track one or more lifts in detail.

[SaviorSelfJT]

Yeah I hear you about micromanaging. Could just log RPE of top set each workout to see trends over time.

That RTS app has a good "reports" section where you can track one or more lifts in detail.

Yeah, even without going as strict as RPE I could at least qualitatively say "easy" "grind" "tough" or something like that

I also feel like I've been in a really big plateau over the past few months, I might feel really bad if I see a graph of E1RM lol
---

Feel like for all these I could have maybe done a smidge more weight, but not more reps probably (can't remember what RPE # this is, but high). Basically all these sets were really hard, but not like I was taking 5 seconds to grind out the last reps

Bench-
285x6
285x6
285x6

Row-
245x5
245x5

Paused squat-
375x3 (paused all reps)

Rear delt flies-
25sx10

[SaviorSelfJT]

No pressing movement today, didn't feel recovered enough

Good mornings-
up to 255x5

Curls-
up to 115x13 https://streamable.com/zyzvou

Shrugs-
405x10
315x25

A few bodyweight rows to the face

[SaviorSelfJT]

Presses-
up to 185x1
then 155x14 (failed 15)
Was considering trying 205 for 2 or 3 reps, but 185 felt heavy enough that it would have been a waste. Dropped weight and did reps
VID: https://streamable.com/a320hb


Deadlift-
up to 435x4
VID: https://streamable.com/uvpypk

RDL-
up to 315x20 (with straps)
mother of all hamstring pumps. And 5-10 minutes after this I was sweating bullets
not going all the way to the floor, just a bit past knees
VID: https://streamable.com/q0f6av

[SaviorSelfJT]

Bench-
285x7
285x7
285x7

Curls-
up to 135x5

Pullups-
8?

Was getting to do squats, but I'm def not recovered enough

[SaviorSelfJT]

Good luck

Thanks



Rows from floor
225x5
225x5

Good mornings
250x5
250x5

Some rear delt flies

pullups
10
10

Paused squat-
385x3

[SaviorSelfJT]

For the most part haven't been logging here since the comp thread in #exercises

Notable lifts
435x5 on deadlift last tuesday
445x3 on deadlift today, after 395x3 paused squat

195x2 press sometime last week

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Been battling some random body issues. Out of nowhere my back was hurting last week, then my left hip. Back feels better, but not hip