200 tmr

[super_rice]

not much compared to you guys doing 300 for reps... but...

i need as much encouragement as i can get

201 lbs for 1 rep tomorrow afternoon.

i'm thinking:

30 minutes of straight RATM, then
2 min on the bike to get heartrate up
75lbs x 10
113lbs x 5
145lbs x 5
157lbs x 5
168lbs x 1
179lbs x 1
190lbs x 1
201lbs x 1 (please god)

last minute advice?

thanks guys i really need it. last 1RM was 196, but it seems i've lost a considerable amount of strength since then (got sick).

edit: before i got sick, which was last wednesday, i 201 ALMOST went up... and the second attempt failed as well. this was before i got sick

 

[WalkingBeast]

Hey brother! You got that 200! What kind of strength loss have you had from your sickness? Alsong as its only a few reps off, you should be ok. One rep max strength is different then rep strength.
Everyones different though. What about a warm-up like this:

75x10
145x8
175x1
200x1

Just to save some strength for the max. Seems you have a few extra warm-up sets you may not need. But everyone is different. Sometimes trying something different can mess up a routine, but other times it can improve it. I would suggest trying to minimize the amount of warm-ups as low as necessary so you can focus on your max, and attempt it a few times atleast. Just make sure you have enough blood in the muscles and a good feel for the weight.
Get into a powerful state of mind, dont relax under the bar, but dont fear it either. Control it down with some speed and then explode at the bottom, like an elastic band. Now go KILL THAT SHIT!!!!

 

[super_rice]

i've lost strength in terms of doing reps overall ie, 10 reps to 6 or 7 reps... that has been a bit slow to come back. when my 1RM goes down, it comes back after one workout session.

i will give the warmup a try. i'm worried the jumps in weight might be too much too quickly though.

what do you mean by "don't realx under the bar"? like i should keep flexed or just overall tension in my body before the lift?

btw, thanks bro, replying all my posts, you're a great inspiration!

 

[WalkingBeast]

i've lost strength in terms of doing reps overall ie, 10 reps to 6 or 7 reps... that has been a bit slow to come back. when my 1RM goes down, it comes back after one workout session.

i will give the warmup a try. i'm worried the jumps in weight might be too much too quickly though.

what do you mean by "don't realx under the bar"? like i should keep flexed or just overall tension in my body before the lift?

btw, thanks bro, replying all my posts, you're a great inspiration!

Anytime brother!! Glad I can help. What I meant was, stay tight while lowering the bar. Its easy to just let the bar come down, try to control it, like your pulling the bar down. If you bring the bar down too slow you might lose it at the bottom, but with a failry quick but controlled negative and a nice explosion Im sure youll get it. Whatever works best for you. There is no correct technique.
You think you might want to add an extra set in there? Just trying to help you find that perfect balance between warming up and pre-exhausting the muscle. Its a fine line! Im not even sure Ive found my perfect balance yet. haha

 

[Backlash]

Everything WB said. IMO you should definitely drop some of those warmups and make bigger jumps.

Also, staying TIGHT is the number one thing that helps me. Flex your traps and lats hard and lay on them. Set up under the bar, squeeze it tight, and try to literally pull it apart - this will help keep all your muscles flexed. Then, just when I'm about to unrack, I tighten everything a little more. THEN take a huge breath and fill your belly with air (I mean expand your lungs down low - your chest shouldn't rise). Then unrack it, hold it a half a sec at the top, bring it down controlled, and explode up with it. You got it!!

 

[super_rice]

thanks for all the help guys.

i failed though

75 x 10
135 x 5
157 x 5
179 x 1
196 x 1
200 x 0
200 x 0

5 minutes rest

200 x 0
200 x 0
200 x 0

10 minutes rest

157 x 5
200 x 0

then just out of anger

200 x 0

each time i went for 200, i got to the midpoint, JUST under where i could lock out. i needed maybe another centimeter and it would have been up (my lockout is much, much stronger). looks like it's time to drop back weight and come back to this a month later..

thanks for all the support!

 

[leatherface]

75 x 10
135 x 5
157 x 5
179 x 1
196 x 1
200 x 0
200 x 0

Why did you do 196 THEN 200? to me, that seems like the problem right there. Thats whay to close to your 1RM, then you jumped up 4lbs?
Why not
75 x 10
135 x 5
160 x 3
175 x 1
200 x1

Or something along those lines?

Also...how was the form? traps/lats tucked, do you arch your back or do you do more of a BB style lift? Leg drive, rip the bar apart, push yourself into the bench...

 

[super_rice]

well i did the 196 just to see if i could take the weight today...

i arched my back, but only a little bit. my lifts are all the bodybuilder style, never even close to like a powerlifter.

i drove my legs into the ground like a normally do, and also did push myself into the bench with traps/lats tucked. however, didn't do the bar ripping thing. tried to do it at 179, it went up, but didn't feel right so i stopped doing it.

 

[WalkingBeast]

thanks for all the help guys.

i failed though

75 x 10
135 x 5
157 x 5
179 x 1
196 x 1
200 x 0
200 x 0

5 minutes rest

200 x 0
200 x 0
200 x 0

10 minutes rest

157 x 5
200 x 0

then just out of anger

200 x 0

each time i went for 200, i got to the midpoint, JUST under where i could lock out. i needed maybe another centimeter and it would have been up (my lockout is much, much stronger). looks like it's time to drop back weight and come back to this a month later..

thanks for all the support!

Drop back? Come back a month later? FUCK no!! Skip that 196 next time and go straight for 200! 4lbs less then max is a waste IMO. Youll get it! Id try it again in a week.

 

[super_rice]

lol well i guess it's 200 next friday. if the walking beast says so hah hah.

 

[Backlash]

It takes a little time to get used to it when you change your form. However, focusing on staying tight and ripping the bar apart will definitely help you get the bar moveing faster out of the bottom. Then hopefully you can blow through your sticking point.

 

[WalkingBeast]

lol well i guess it's 200 next friday. if the walking beast says so hah hah.

I KNOW you got it in you brother!!! And I want to see you get it next week! Before you know it 225! With a little tweaking and a little patience that shit will fly through the ceiling brother!! My personal experience on the incline and flat benches, has been that my strength on them is very unpredictable. One day I can feel strong and be weak, another day I can feel weak and be strong or vice versa. Lots of fluctuation. So dont get frustrated when your strength moves around a bit. One day youll come in and be like what the fuck! Youll experience strength surges. Just keep eating like a fucking beast and training hard. I want to see you kill that shit next week, when you're all good and recovered!! TRAIN OR FUCKIN DIE!!!!!

 

[WalkingBeast]

It takes a little time to get used to it when you change your form. However, focusing on staying tight and ripping the bar apart will definitely help you get the bar moveing faster out of the bottom. Then hopefully you can blow through your sticking point.

Speed bench also helped me a great deal. One day a week, atleast 4 days before flat benching, You take 40-45% of your one rep max and blast it out for 10 sets of 3 reps. The 3 reps should be completed in 3 seconds. Take 30 seconds rest between sets only.
Feels meaningless at first, but really seems to build that fast twitch strength and explosion. Teaches you good bar acceleration.
Also the "NO2" by MRI has really knocked my strength into the next level. Check out my thread:

http://boards.elitefitness.com/forum/showthread.php?postid=3298397#post3298397

It is expensive though, but worth it. I believe you can get it at DPTNutrition.Net for 50$. I get it for 55 at GNC, though its sold for 80$. GNC is a rip off unless you have connections there. Also, Id reccomend some type of stimulant...Caffiene or maybe a little ephedrine (while its legal). It really helps me to get crazy under the weight. Keeps me sharp and adrenalized! The Beast is behind you 100% , dream about this shit all week, then come in and destroy it!!!!!!!!

 

[super_rice]

thanks beats. i'm sticking to the coffee though

 

[super_rice]

another thing beast.

should i work on these speed sets tomorrow?

i was thinking, i'd work on speed tmr, work medium volume, medium intensity wednesday, then try the 200 again on friday

 

[WalkingBeast]

another thing beast.

should i work on these speed sets tomorrow?

i was thinking, i'd work on speed tmr, work medium volume, medium intensity wednesday, then try the 200 again on friday

That sounds pretty good. For maxing out I only work flat bench once a week. But I also use alot of volume. I like to do inclines one day with speed work and another day for flat bench and rack lockouts. Usually thursday is flat bench day and sunday is inclines. My rourine is going to be different now until I recover from this injury. It seems wednesday and friday are much to close to eachother to get a good max attempt. Id seperate them by atleast 3 days. And do the speed bench on the same day of one of your chest days, to avoid working chest 3x a week. Hope that helps

 

[super_rice]

thanks man.

how long has it been since you got injured anyway? it seems you've been hurt as long as i've been here (which, isn't that long lol)

my chest heals fast, but runs out of gas real quickly, so i can't do much high volume. ie; 157lbs x 10 reps. i can do that once. then for the rest of the day every other set is around 5-6 reps tops. so i don't mind working my chest 2 times a week (3 is still excessive though, i know what you mean).

i would work speed bench after my regular flat bench work right?