Max BEnch PR today: 270

[cwc73]

Well, as some of you might have read, I had a bad experience today with squats, but I maxed on bench as well. I warmed up with 135, did 225 for 1 rep for a CNS warm up, and then proceded to max out. I havent done these since high school, so I found a good bro in the gym that I helped spot a week ago, and he was more than happy to help me. I did 250 with supreme ease. He encoraged me to go up 20 lbs. I put 270 on, and I repped it out, but it was the hardest I believe i have ever pressed. It took probably 10 seconds to get it up.

Phewwww. It was rough. In case people don't know I am:
5'10
168.5 lbs as weighed today on the scale in our gym.
about 12-14% BF
Been doing HST for a little while, but I just recently swapped over to a homemade strength program. I just wanted to see where I was at.
Supplements: basics, on protien, vitamins, and accelerade drink. That's it.

LAter BROS!!!!!!!!!

 

[big4life]

Congrats on your pr!!

 

[dutchman063]

Congrats!..PR,s are exciting and make all the hard work worthwhile

 

[AEKDB]

Good work. 300 is not far.

 

[cwc73]

yea, I'm thinking about trying for 300 before college starts back because I know I will lose a lot of size then from AF, ROTC, PT.

 

[AEKDB]

I assume you have all summer to reach 300. If so it should not be a problem. Here is my idea of how you could exceed 300 by fall:

1. EAT - Since you will be doing more cardio in the fall than I have ever done in my life you do not need to worry about your weight. Aim for 300g of protein a day. Most of the protien should come from whole foods and milk. Keep the food healthy and you should not gain much fat.

2. Reduce the cardio to 2 times a week.

3. Limit the workouts to 4 a week: Tuesday and Saturday Bench, Thursday Deadlift, Sunday Squat.

4. Keep the bench workout simple. Two rep sets increasing the weight each set. Ex: 225x2, 235x2, 245x2, 255x2, 265x2, 270x1, Each week try for 270x2. When you can do 270x2 then add 275x1 etc.

5. Sleep

I am sure others will have some good ideas as well.

 

[Tom Treutlein]

You could try doing a ME and DE day, like WSB practices. Speed work might help your bench. Also try to identify a sticking point in the lift, and work on any muscles holding you back.

 

[blut wump]

Congrats.

Isn't that one of the greatest feelings in lifting weights? When a bench press just grinds ever so slowly to lockout. All the way up, anyone watching knows that you're going to fail but you know that you have it and that it'll keep crawling up so long as you keep pushing.

 

[anthrax]

Congrats!

Nice feeling isn't it?

 

[cwc73]

sure is. I didn't think I was so close to 300. I think I'm just going to stick with my weight lifting plan, and if I bust 300 I will, and if I don't, who cares? I'm about to go from sets of 5 back up to sets of 10. I have been at sets of 5 for about 4-5 weeks now.
I can still gain max strength with higher reps right?

 

[H_T_]

nice goin'.

 

[Illuminati]

congrats. on the PR. that is a lot of straining (10 seconds.)

 

[cwc73]

You know it brother. I almost gave up, but the bar kept inching up.

 

[Illuminati]

You know it brother. I almost gave up, but the bar kept inching up.

dont ever give up. you've got to have confidence in this iron game. have a spotter, and know that if and when you get in trouble, that person is gonna be there to bail you out. i think that is the biggest thing that holds people back; a lack of confidence. you should have no fear when you get under the weight. always visualize yourself completing the lift. the second that you go to get under the bar, and you see yourself failing at the lift, dont even attempt it, because you have already lost. you have already been defeated by the weight. have confidence in yourself, your training, and your training partners, and you will go farther than you ever imagined.