Major Bench workout and PR!

[CobraUTAH]

I'm finally in the 300 bench club. Yeah I'm a puss for taking so long to get here but I'm a very weak bencher with long ass arms.

Anyway las week I posted that I was going to try for 315 and I failed. I thought I was ready but I was wrong. This week I decided to make smaller steps and went for 305 instead and nailed it. This was my routine yesterday.

1 set 8 @ 135
1 set 4 @ 225
1 set 1 @ 285
1 set 1 @ 305 HELL YEAH NEW 1RM PR
1 set 1 @ 310 FAILED!!!
1 set 2 @ 335 Negatives
1 set 2 @ 345 Negatives
1 set 3 @ 285 needed help with 2
1 set 3 @ 285 needed help on all of them

I'm going to be very sore the next couple of days. It sure was nice to get a new max though. Before I was trying to go from my old max of 290 straight to the 315. I realized with help from you guys that smaller jumps would make more sense that's why I chose the 305. Besides getting a new max of 305 I know that now my goal is only 10 pounds away and not 25 like it was last week. Doing those negatives with 335 and 345 felt really great just 6 months ago that sort of weight would have crushed me but now I'm able to control it and lower it very slowly for quality negative reps. Hopefully overloading like that will help me get used to heavy stuff and be ready for the 315 in maybe three more weeks. For now I'm going back to my regular routine of 5x3's.

 

[WalkingBeast]

awesome work!!!! Welcome to the 300 club! 315 is coming very soon! 5lb jumps (sometimes less if possible using magnetic weights) are a great way to make steady progress. Its easy to focus on a weight like 315, since it looks so nice, and just attempt it week after week. Eventually you may get it like that, but I like taking it in 5lb increments, though sometimes I get greedy with it. haha Congrats!!

 

[protobe]

nicely done i like your pyramid process. I pyramid up sometimes and go from 155 to 260 I got a few months to go before the 300 club but i'm 15 so i'm not worried. Nice negatives too glad to see someone doing that.

 

[badassy]

way to go bro

 

[Backlash]

Another good way to prepare your CNS and get used to heavier weights is doing board presses, since you can do more weight for 2,3,4,5 boards than you can with full ROM. After pressing 40 pounds more for a 3 board press, when you take your max attempt for regular bench it doesn't feel nearly as heavy (until you start pressing from the bottom .

Congrats btw!

 

[JT Iron]

Nice job on the pr. Why are you doing heavy negatives? You're really risking a tear.

 

[MJBossman]

Nice work man! 300 club

I'd try doing 4-6 reps...if you havn't tried that. Worked for my bench.

 

[from zero]

Great work bro!!! 315 is yours.

 

[psychedout]

315 is around the corner. I think the 3plate per side bench is one of the greatest feelings in bbing.

 

[Lord_Suston]

great job man, Backlash has some good points with the boards. I would personally work on bench ay low reps 3-5 and do some lockouts with heavy weight to get use to benching heavy, Great job again

 

[Mike_Rojas]

Great job, Utah. I got 305 myself. I've been stuck there a long time, though.