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Almost got 265

coolcolj

coolcolj

New member
Interesting workout today. felt slightly drained from the heavy squats, and power snatching yesterday.
Well this week is the start of 2 weeks of deloading, where volume gets cut down a bit, to allow me to supercompenstate and hopefully bang out some PRs in 2 week time.

Something got the better of me and I decided to max out on the Bench (16inch grip), and ohhh I was so close to nailing 265lbs!

Anyway I'm confident I'll get a 365+ full squat, 265+ 16inch grip bench and a 185+ overhead press PR after this deloading period


Bench Press in Power Rack - No spotters

Main form - 16 inch grip, thumbs touching inner smooth area, shoulder blades tucked, elbows in. Mild leg pressure - not sure if it helps at all to tell you the truth

warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x5

Rest - 3 to 5 mins

225x2
265xMISS!
265x MISS! - stalled 2/3 of the way up! The 2nd attempt was much closer.


Oh so close! I'm not unhappy considering the heavy squats and snatches I did yesterday, and that I'm on the tailend of a loading phase. Soon I will have this
I just didn't have much leverage to really push hard.
Had I nailed 265, that would be a 10lb PR up from 255lbs from 3 weeks ago.

Video clip

265 16 inch grip bench attempts :)

2megs - Right click on link and save ebfore vieiwng thanks
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_16inchBench265Miss_28April03.mpg
 
AHHH!!! I was YELLING while watching the video clip!!! Why didn't you get that rep???

More leg drive man...push your legs fwd (like a leg ext) and drive your shoulder blades back into the bench. Tuck those lats and I think that had you pushed AWAY more than UP on the lockout...you would have activated your triceps more and locked it out.

Seriously...YOU had that rep. Technique is what is getting you. you ARE strong enough for a lot more.

B True
 
Yeah I still don't have the technique quite right yet. I did find on the 2nd attempt that when I flexed my lat down I seem to get more leverage that is why I pushed it higher.

I felt like I didn't have any leverage at all, I could feel the power there, but couldn't apply it
 
Keep working hard C. Your getting stronger :) You will complete that rep. You had the rep brother. ARRRRRRRRRRR. Been there. Next tiem it's your for the taking.
 
nooo!That was the closest rep i've ever seen...to a full rep of course...if that makes any sense.

You are making some great progress man. Your progress sticks out in my mind for some reason. Every time i watch the videos i think "damn this guy sets prs a fuckin lot".
 
t3c said:
nooo!That was the closest rep i've ever seen...to a full rep of course...if that makes any sense.

You are making some great progress man. Your progress sticks out in my mind for some reason. Every time i watch the videos i think "damn this guy sets prs a fuckin lot".
Click to expand...

SOon I will have this - I'm addicted to PRs LOL :)
 
It's strange, my sticking point used to be at the bottom 2-3 inches, now, I literally fly past that, and its way higher up!

It's probably because I'm faster now, but lack the strength to push the heavier weights to completion :)

or maybe I just need to wait till my deload kicks in :D
 
CoolColJ said:
It's strange, my sticking point used to be at the bottom 2-3 inches, now, I literally fly past that, and its way higher up!

It's probably because I'm faster now, but lack the strength to push the heavier weights to completion :)

or maybe I just need to wait till my deload kicks in :D
Click to expand...

Sounds like your lat and delt strength has increased, whereas your tri strength is lagging behind them.

I would really look into 4/5 board presses if you can set that up at your gym.:)


Joker
 
Is there no end to this??? You`re skyrocketing everywhere GREAT work.
I would have to classify your progress as inspirational. sorry bro.
 
It's all about pushing your legs and thrusting those lats into the bench. That weight is yours man, next week it'll be a breeze.
 
JOKER47 said:


Sounds like your lat and delt strength has increased, whereas your tri strength is lagging behind them.

I would really look into 4/5 board presses if you can set that up at your gym.:)


Joker
Click to expand...

Well no boards, but some purple bands could really load the top end :)
I've tried em before, for a just 2 workouts, and that really hit the triceps hard! Makes the bench feel more linear too - which is hard to do with the full squat.

Gonelifting - didn't think I'd be inspirational to anyone, but I'll take the compliment :)
I'm just driven.
 
louden_swain said:
Since you have access to a power rack, I recommend heavy 2/3 to 3/4 lockouts. That should help you bust through the sticking point.
Click to expand...

As always, good advice Louden.

Colin, man, you were SO close. Like B Fold said, you really had that in you.
 
CoolColJ said:


Well no boards, but some purple bands could really load the top end :)
I've tried em before, for a just 2 workouts, and that really hit the triceps hard! Makes the bench feel more linear too - which is hard to do with the full squat.

Gonelifting - didn't think I'd be inspirational to anyone, but I'll take the compliment :)
I'm just driven.
Click to expand...

As i recall, chains are generally more highly recomended for benching.... that being said i dont currently have a bunch of chains to lug around
 
heavywear said:
what is your bodsyweight again CJ? the second attempt was most frustrating to watch...should have had it that high up...SPEED!
Click to expand...

somewhere around 93-94kg 205-207lbs.

I just lost all my drive once I hit the sticking point. But on the 2nd attempt, when I hit the sticking point, I flexed my lats downwards, and gained a bit more leverage and got more push in, and kept it moving. I was thining oh yeah I may get this and then it stalled - By then I was just about out of oxygen so I stopped fighting it and put it down - LOL :D

Well I've started experimenting with some new training concepts, which will probbaly take another month or two to kick in, so we will see if it gets me over 275lbs in a hurry.

thanks for the comments guys
 
So close, just a little more speed and lock out strength and you'll get 285 with that explosion out of the bottom. Keep working and pr'in.

Cheers,
Scotsman
 
More leg drive would have gotten that up.

Try the bands. They will build up your speed. Make sure to really watch your percentages when doing your dynamic day. Stay in your % range.
 
i didnt see ur video, but is that all ur chest routine consisted of??? 2 full reps, and a try at 2 maxes??? that wont do much in terms of building muscle or strength--stay away from the maxes for a month--stay around 6-8 reps on say like 225, and go for ur max in like a month--i wouldnt wana see u go down cuz ur not stimulating ur chest muscles enough, or worse get hurt maxing---good luck bro
 
sorry i ignorantly responded without taking the time to find out what is going on--either way, best of luck to ya
 
Actually it's neither. I don't do Westside style workouts, but I do use bands every so often.

That workout - was just a max out one. I didn't show the full thing anyway :)


The full workout - this is a deloading workout for me
Normally I use more volume
And a lot more complexing and speed/explosive stuff
------------------------------------------------------------------

Bench Press in Power Rack - No spotters

warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x5
225x2
265xMISS!
265xMISS!
225x3
185x6, then 2x5
 
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