25lb bench PR in 6 weeks!

[longarms]

3 Sep 03
265

15 Oct 03
Shootin for 280. Blasted it!
2nd attempt, 290 NO PROBLEM! 25lb PR!
loaded 295, decided not to be Skeered, put on 2.5s for 300.
I fought it for what seemed like 10 seconds, but it just wouldn't go. I know I would have gotten the 295, but the 300 was so close I know it's gonna go up in another 6 weeks. Heck, no tellin what I'll get!

BW was 229. I'm getting bigger and stronger. Pancakes and Grits are the breakfast of champions here! There's hope for the Old Timers for sure!

My partner is gonna attempt 300 on Friday. It's great having folks pushing you! Thanks for all the EF family support I've gotten. Can't wait to get together one of these days.

HOOAH,
SGM E

 

[Mike_Rojas]

That's awesome progress, longarms! Keep eating those grits.

(My bench went up 30 pounds in 12 weeks and I thought that was good.)

 

[DBCooper]

Congrats man. Keep it up, stay safe. Scouts out.

 

[longarms]

Thanks, guys.
I plan on keeping the progress coming at a good rate. Aren't we all!

 

[ffknight84]

oh god grits =( whatever works

but seriously great job, what do your other lifts look like??

ever try power cleaning, that will help with explosion and may push you past a sticking point

 

[Lord_Suston]

HOOOOAH. Good job bro that is one hell of a jump

 

[longarms]

405 dead, 365 squat (attempted 405 last week), Push press 205.
I usually curl those little pink dbs.

I love power cleans, but had dropped them for a few months. My lower back wasn't recovering. I was deadlifting 2x a week then, too. Now i'm deadlifting once every 2 weeks, with rack pulls on the other week. I'm always looking to vary my routine, otherwise, they become, well, routine. I need to put GMs & SLDLs back in too. Just haven't come up with the right combo yet. Maybe I need to forget that there are 7 days in a week, & just come up with my own rotation that allows for recovery, intensity & frequency in a nice package.
Any helpful suggestions are welcome!

 

[Lord_Suston]

you can try mine, but it has lot of volume and some people don't respond well

 

[longarms]

Do you already have it posted?

 

[Lord_Suston]

not really, I just basically squat heavy and three day later I do back which consists of either powercleans and dimel deads or GM's and rack deads, all weight is light since I work for speed except the rack deads and gm's are higher than normal reps 6-8

 

[longarms]

That works for me, I squat on fri, dead/back on monday. I've never done GMs before so they should be REALLY light for a while.
Thanks for your help.

 

[Mike_Rojas]

Longarms - have you been benching once a week?

 

[kingc_79]

congrats man..thats a heck of a jump

 

[longarms]

Yes, only once a week.
I went 5x5 from 185 to 205, then 3x3 up to 235. I follow with low incline DB presses 65's for 3x15. So simple it's silly. I generally do some bi/tri work on mon/wed/fri, usually 3 supersets.

I think I'm gonna go back to 5x5 from 205 to 225 (+5lbs per week), to really focus on form. Then I'll meet you at 315!
That sounds pretty light, but I guess it's working?!?!?!?!?

 

[Mike_Rojas]

Yes, only once a week.
I went 5x5 from 185 to 205, then 3x3 up to 235. I follow with low incline DB presses 65's for 3x15. So simple it's silly. I generally do some bi/tri work on mon/wed/fri, usually 3 supersets.

I think I'm gonna go back to 5x5 from 205 to 225 (+5lbs per week), to really focus on form. Then I'll meet you at 315!
That sounds pretty light, but I guess it's working?!?!?!?!?

Sometimes simpler is better. See you at 3 plates. Oh, and 2 plates on the pushpress.

 

[longarms]

Yeah! Tomorrow morning! 145 5X5. Piece of cake, just tuning up for you!

(It's already Thurs 0550 here)

 

[Devastation]

nice job longarms. keep working hard

 

[WalkingBeast]

Awesome LongArms! I knew you were gonna kill that shit! 300 then 315!