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PR with 275 on the Flat Bench

WalkingBeast

WalkingBeast

Elite Dementor
Platinum
11-28-03 Thursday Chest, Rack Lockouts, Triceps and Abs

Todays workout was good. Hit a big PR with 275 on flat bench. 275x15 a 3 rep PR. Spotter touched the bar slightly on the last 1/4 of the rep. So I count it. 12 reps was my best before. I was only supposed to do 275x8 as part of my warm-up, but felt confident I could get another Rep PR, so I went for it. Felt SUPER light. The extra 7 reps did effect my other lifts but it was worth it. Ive wanted to hit 275x15 for a LONG time. I think that means If I was fresh I could hit 315x10 but that has yet to be seen. Today was my last day focusing on reps for the month. Next month I will be gunning for a clean and unassisted 405x1 with reps at the end of the routine.I had to train without my spotter today, so it wasnt the best. I only had one speed stack and was 188 with clothes on and lots of water plus a protein bar. Heres the routine: (4 hours, a lot less rest between flat bench sets, finished flat bench in about 2 hours):

Flat bench:

135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps, often I dont list forced reps, only what I can get on my own.)

Rack Lockouts: (weak)

315x5
405x4
425x1
445 (barely moved it)
445 (one side up only haha)

Followed by 12 sets of triceps:

5 sets on cable apparatus with rope atttachment, up to 180lbs No more then 15 reps, 8-12 on some sets. Didnt record it.

4 sets on cable apparatus with V-bar attachment up to 180lbs, same as with the rope.

3 sets standing overhead tricep extentions with E-Z curl bar:

70lbsx15
90lbsx 12-15
110lbs x12 (unsure)

Then 4 sets of abs one the cable apparatus with rope, kneeling crunches:

150x15
170x15
190x15
190x15

Thats it. ThanX for all the encouragement!!!
 
hey motherfucker, next time skip the fucking reps and go straight for 4 plates AND YOU BETTER FUCKING DO IT
 
revexrevex said:
hey motherfucker, next time skip the fucking reps and go straight for 4 plates AND YOU BETTER FUCKING DO IT
Click to expand...

ThanX brother!!!! Im feeling like part of the NY crew now!!!! haha
I may have to work my way up to 405 next month! Will have to see how it feels! I plan on force feeding that fucker though!!!!!! hahahahaha 365-375 is my goal for next week, then I hope to be able to make some big jumps in the following weeks!!!!!! ThanX again brother!!! You KICK FUCKING ASS!!!!!!
 
congrats bro...great strength. I worry that you are using too much volume though
 
Arnold'sApprentice said:
congrats bro...great strength. I worry that you are using too much volume though
Click to expand...

ThanX brother!! The amount of volume I used in this routine is actually less then when I did 20 sets for flat bench alone. This seems to be a good volume for me since my progress has been better then ever before. Problem is, Im conditioned for real high volume and anything less doesnt do it for me. I train each set to failure and sometimes beyond (forced reps) but am able to continually repeat the same sets and reps over many times. Especially with biceps. I can do a 75 rep drop set on preacher curls,then repeat it a few minutes later, and then a third time as well (a few less reps by the third set). Not to mention all the sets I usually do onttop of that. When I use low volume I dont even get sore. ThanX again!!
 
revexrevex said:
hey motherfucker, next time skip the fucking reps and go straight for 4 plates AND YOU BETTER FUCKING DO IT
Click to expand...

Definately. You are right around where I was when I hit it. You just need to hit that shit. I know it is in you!
 
RusPA81 said:


Definately. You are right around where I was when I hit it. You just need to hit that shit. I know it is in you!
Click to expand...

Awesome brother!!!! ThanX man!! Hopefully I can put it all together next month and hit that shit!! I will be so fucking happy when I do! ThanX again brother!!!
 
revexrevex said:
hey motherfucker, next time skip the fucking reps and go straight for 4 plates AND YOU BETTER FUCKING DO IT
Click to expand...

revex is fuckin right..the time for fuckin around brutha is done...405 or FUCKIN DIE!! tb :kaioken: tb
 
thebrute said:


revex is fuckin right..the time for fuckin around brutha is done...405 or FUCKIN DIE!! tb :kaioken: tb
Click to expand...

Thats right. Drop whatever it is you are currently doing and get to the gym right now.
 
"What are you waiting for...fucking divine intervention??"

---excerpt from the NY Crew parking lot chronicles---



Although, I wish I could bench 1 of your 7 315 reps.... Let alone a 405 1RM.

Fuck it up Florida Boy!! =}



Paulo
 
Paulo said:
"What are you waiting for...fucking divine intervention??"

---excerpt from the NY Crew parking lot chronicles---



Although, I wish I could bench 1 of your 7 315 reps.... Let alone a 405 1RM.

Fuck it up Florida Boy!! =}



Paulo
Click to expand...

ThanX brother!!!! Youll get 315 before you know it. Then youll be looking for 405!! ThanX again!!
 
congrats on your...... uh ........ pr.

good luck on the 405..........

you'll need it.

X
 
WalkingBeast said:


And fuck you too :alien:
Click to expand...

no need to be rude......... not everyone has to stroke your ego. a true friend calls it like it is.

if your ugly and enter a beauty pagent and ask me if i think you'll win........i wont lie.......... sorry

its just not my nature.

and i dont see you getting 405 in a week........ no way, no how........

good luck...... i hope you do get it......... but you'll have to forgive me, im a bit to logical for my own good........i only deal in realism...

X
 
Exodus said:


no need to be rude......... not everyone has to stroke your ego. a true friend calls it like it is.

if your ugly and enter a beauty pagent and ask me if i think you'll win........i wont lie.......... sorry

its just not my nature.

and i dont see you getting 405 in a week........ no way, no how........

good luck...... i hope you do get it......... but you'll have to forgive me, im a bit to logical for my own good........i only deal in realism...

X
Click to expand...

Its not a week. Its a month. Aint about stroking anything. When did I ask?
 
I see your point, Exodus. However, I do see it happening by the end of the year which is within his set goal. He's just getting psyched up for the inevitable.

Out.
 
Paulo said:
I see your point, Exodus. However, I do see it happening by the end of the year which is within his set goal. He's just getting psyched up for the inevitable.

Out.
Click to expand...

ThanX brother!! Cant go into a battle with a losing mentality...
 
WalkingBeast said:


Its not a week. Its a month. Aint about stroking anything. When did I ask?
Click to expand...

tiervexx posted : next week do a minimum warm-up then go for the 405.

you responded with: "thanx brutha. THATS THE PLAN. thanks for the encouragement."

so excuse my "missunderstanding"

and i didnt say you ask for anything.

the stroking meant like a pat on the back. saying i think you did a good job and your going to hit your goals doing your current program.............

well i dont belive that......... and thats my opinion...........so i wont tell you "you'll hit that shit brutha"..... when i honestly dont think you will. im sorry if that offends you, but it shouldnt...... its just one man's opinion..........

everyone else seems to think you'll make it.......... so maybe im wrong........ and i'll admit it if i am.

X
 
Exodus said:


tiervexx posted : next week do a minimum warm-up then go for the 405.

you responded with: "thanx brutha. THATS THE PLAN. thanks for the encouragement."

so excuse my "missunderstanding"

and i didnt say you ask for anything.

the stroking meant like a pat on the back. saying i think you did a good job and your going to hit your goals doing your current program.............

well i dont belive that......... and thats my opinion...........so i wont tell you "you'll hit that shit brutha"..... when i honestly dont think you will. im sorry if that offends you, but it shouldnt...... its just one man's opinion..........

everyone else seems to think you'll make it.......... so maybe im wrong........ and i'll admit it if i am.

X
Click to expand...

The plan is a minimal warm-up. Wrong or right its just negativity, which doesnt contribute any to the goal. Unless your just trying to help others who may listen. Its not doing me any good, if this is the purpose. What was with the "275 uh PR" thing you said?
Sounds like straight out negativity for a goal achieved.
 
WalkingBeast said:
What was with the "275 uh PR" thing you said?
Sounds like straight out negativity for a goal achieved.
Click to expand...

it wasnt a "goal achieved".... you said it was supposed to be for 8 reps........ then when you got to it decided (with weight in your hands i remind you ) to go for this "pr"

yes your setting pr's every week........ but its like this. from as far as i can tell here is your bench workout plans for either incline or flat.

warmups to a 1 rep max. every week pick a different warmup weight to go for rep pr.

so yeah your going to set pr's every week becuase you dont go for the same pr two weeks in a row. for example....last week you may have tried a rep pr with 315. the week before that a rep pr with 225, before that with 335. its so sparadic that your most definitly going to hit pr's every time. then you go for a 1 rep max. even though you say your focusing on the reps........ yet every workout incline and flat twice a week you go to a 1 rep max.

yeah i guess you can take my post as negativity. but when you first came on here me and you talked, i told you about wsb and all that, you sounded very interested. i tried helping you, trying to understand your nerve condition.

but all the "positive" adivce i have tried to give...... has fallen on deaf ears.......... as you keep doing the same thing every week. yeah your setting pr's........ but lets see you pick a weight ( if your going for rep pr's) and stick with that same weight every week adn see if you keep getting rep pr's then.

or now that your going to 1 rep max ( which again, you have been doing the whole time) and see how many pr's you make every week.

so the postive didnt work, maybe i 'll try a little negative........ if it doenst get to you then fine......... you just dont want to accept my help. i can accept that......... but i only want to help........ and i see you making more mistakes than postives........

X
 
Exodus said:


it wasnt a "goal achieved".... you said it was supposed to be for 8 reps........ then when you got to it decided (with weight in your hands i remind you ) to go for this "pr"

yes your setting pr's every week........ but its like this. from as far as i can tell here is your bench workout plans for either incline or flat.

warmups to a 1 rep max. every week pick a different warmup weight to go for rep pr.

so yeah your going to set pr's every week becuase you dont go for the same pr two weeks in a row. for example....last week you may have tried a rep pr with 315. the week before that a rep pr with 225, before that with 335. its so sparadic that your most definitly going to hit pr's every time. then you go for a 1 rep max. even though you say your focusing on the reps........ yet every workout incline and flat twice a week you go to a 1 rep max.

yeah i guess you can take my post as negativity. but when you first came on here me and you talked, i told you about wsb and all that, you sounded very interested. i tried helping you, trying to understand your nerve condition.

but all the "positive" adivce i have tried to give...... has fallen on deaf ears.......... as you keep doing the same thing every week. yeah your setting pr's........ but lets see you pick a weight ( if your going for rep pr's) and stick with that same weight every week adn see if you keep getting rep pr's then.

or now that your going to 1 rep max ( which again, you have been doing the whole time) and see how many pr's you make every week.

so the postive didnt work, maybe i 'll try a little negative........ if it doenst get to you then fine......... you just dont want to accept my help. i can accept that......... but i only want to help........ and i see you making more mistakes than postives........

X
Click to expand...

275x15 was a goal achieved whether you think so or not. My goal for this month was rep PR's. I went from 315x4 to 315x7 in that time,not to mention increasing reps with other weights. These were my goals for this month. Why dont you put your advice to use on yourself? Talking all this shit with a 315 bench, world class athlete and all this shit. How the fuck would you know my mistakes? Are you God? Theres no way you can know my body, the way it reacts. Seems you want to post on my threads just to criticize on a daily basis.
 
WalkingBeast said:


275x15 was a goal achieved whether you think so or not. My goal for this month was rep PR's. I went from 315x4 to 315x7 in that time,not to mention increasing reps with other weights. These were my goals for this month. Why dont you put your advice to use on yourself? Talking all this shit with a 315 bench, world class athlete and all this shit. How the fuck would you know my mistakes? Are you God? Theres no way you can know my body, the way it reacts. Seems you want to post on my threads just to criticize on a daily basis.
Click to expand...

now your just slinging mudd calling out my numbers......... he maybe your right maybe i dont know what im talking about.

but heads up ass wipe........ my 315 was a pause bench. my ass stayed on the bench and no body touched it on the last 1/4 of the rep like so many times happens to you. i did it myself. you do a pause bench then come talk to me......i can bounce weight all day long.

that fact that you attack my records shows your immaturity and the fact that you have no legittament comeback. you resorted to calling names.

just for the record. if i drive a honda civic and the top speed of my car in 5th gear is 120. then fine. and i see you in a corvette doing 160 in 4th gear......... yes your faster...... and my car is obviously slower...... but if i tell you that you'll do 200 in 5th gear, then im right...... regardless of what i drive.

beast........ i'll say i know a heck of a lot more than you. not that that makes me any better........ but you see..... your a gym athlete...... you dont compete......... and as the old saying goes..... put your money where your mouth is.

i have competed in bodybuilding, strongman, wrestling, and in 3 months powerlifting........... so forgive me for not thinking i should bow in your presence.

or better yet........ why dont you go to the gym this week and set a pr with 135...... then you will be making constant progress.

oh im sorry for my negativity........ but when i sacrifice a lot of my personal time to help someone who says the appreciate the help and want the help..... then just throw it out the window...... then fine i cant stop you ........ but i wont tell you great job...... when i think your differnt weight rep pr's are going to help boost your 1 rep max.

good luck on your bench...........and remember when you have a spotter there...... for it to be a clean lift..... he cant touch it until after you have it locked out yourself. keep your ass on the bench........ and dont forget that pause.

X
 
exodus is doing the right thing, even if he does end up being wrong. the perspective he offers is an important part of what makes this site worthwhile. encouragement is good and helpful, but thread after thread of "hell yeah, you got that shit" won't make the difference in the end. motivation to successfully complete a lift can be found anywhere, hopefully from within. however, useful information cannot be found everywhere.

don't you agree that the EF's primary value lies in learning, and not merely telling someone what he wants to hear? i hope you do achieve your goals, but it's certainly possible that you will do so in spite of your training methods, and not because of them.

please don't react too harshly to what exodus (or debaser, or anyone else) has to say. he is only doing what he feels is right. and so am i, in writing this. you can't blame a man for that.

if you're not interested in what a few of us have to say, you can ignore it. there are plenty of others to give you the encouragement you seek.
 
To Exodus (Got buried in a quote) :

I did a pause bench with 335 about 4 months ago, for the fuck of it. Went up real easy too. Also I keep my ass on the bench at all times and dont even arch (flat backed). As far as clean lifts and competing. Why would I? It doesnt pay for shit, and I dont value anyones assessments of me. And for the lifts, I lift the way I choose to. Dont play by other's rules. As for your grand "sacrifice", it seems it is no more then arrogance and maybe some jealousy. Ill still respect you, but if your going to keep posting this shit, dont expect me not to respond. Not going to waste my time writing something as elaborate as you though, cuz I got better things to do, like lift, and post on worthwhile threads.
 
Last edited:
jackangel said:
exodus is doing the right thing, even if he does end up being wrong. the perspective he offers is an important part of what makes this site worthwhile. encouragement is good and helpful, but thread after thread of "hell yeah, you got that shit" won't make the difference in the end. motivation to successfully complete a lift can be found anywhere, hopefully from within. however, useful information cannot be found everywhere.

don't you agree that the EF's primary value lies in learning, and not merely telling someone what he wants to hear? i hope you do achieve your goals, but it's certainly possible that you will do so in spite of your training methods, and not because of them.

please don't react too harshly to what exodus (or debaser, or anyone else) has to say. he is only doing what he feels is right. and so am i, in writing this. you can't blame a man for that.

if you're not interested in what a few of us have to say, you can ignore it. there are plenty of others to give you the encouragement you seek.
Click to expand...

Hey JackAngel! Im always trying to learn things about training, and thats the main reason I stay on the boards. It all comes down to the attitude. If someone is straight out telling me Im wrong and they are right, just because, they will get the same disrespect back. I dont mind someone saying, you might want to try this. But straight out "youll never accomplish your goals" is just pure negativity with nothing to offer.
 
WalkingBeast said:
Hey JackAngel! Im always trying to learn things about training, and thats the main reason I stay on the boards. It all comes down to the attitude. If someone is straight out telling me Im wrong and they are right, just because, they will get the same disrespect back. I dont mind someone saying, you might want to try this. But straight out "youll never accomplish your goals" is just pure negativity with nothing to offer.
Click to expand...

I don't think Exodus said you'd never accomplish your goals...we all know you've got 405 in you sooner or later :)

I'd also say don't confuse style (perceived attitude/tone) with substance (reasoning), but I understand exactly where both of you are coming from.

It's funny...I've found that writing things out should be the ideal way to communicate. You can, after all, take the time to think things out first and break things down point by point. But in the real world, it's often easier to misunderstand the written word than if we could talk face to face. So much is lost when you can't hear someone's voice and see their face; so much is communicated non-verbally it's not even funny.

(Ah, nevermind that...the little bit of linguist in me struggles to come out sometimes :) .)

Good work on the 275x15, btw. That's awesome, better than I could do if I still flat benched. With some tweaking, and especially at your bodyweight, I think you could really become a freak bench presser. And that doesn't even factor in gear or a bench shirt! LOL.
 
guldukat is right......... i never said you wouldnt EVER make your 405 goal........i belive your very strong. and you will hit it.

your right i dont know your body.......... but i do know THE human body......and beast you still fall in that category.

there is no 100% truth for lifting...... but for strength ( a 405 1 rep max) which is your goal. im my honest opinion your not going about it in a productive way. maybe you will get it and like i already said i will admit im wrong.

but let me ask you something......... if you dont hit 405........ will you admit that maybe your training was wrong!?!?

look.......... i dont think your training is wrong...... not at all. but like i have said to you a dozen times. there is a good, a better, and a best way. you have a very high goal. to increase your bench 40lbs in 4 weeks. so im just trying to tell you the best way to get there. not a way that will get you there just maybe a week or 2 later.

and about my training...........my goal is to increase my 1 rep max's......... and by doing 1 rep max exercises they are increasing...... i would call that postive. your goal is to increase your 1 rep max......... and your doing rep max's........... so we'll see if that translates to 1 rep max strength.

and as for me being jealous of you........ sorry. but im not. bfold/slobber/liftbig........ im jealous of........but thats only for inspiration....

if im wrong......... i will post it in big letters on your post. Hell, i'll even take your word for it without video or pics.... But........ will you be man enough to admit, maybe your training wasnt the best way to reach a 405 goal if you dont make it????

X
 
Exodus said:
if im wrong......... i will post it in big letters on your post. Hell, i'll even take your word for it without video or pics.... But........ will you be man enough to admit, maybe your training wasnt the best way to reach a 405 goal if you dont make it????

X
Click to expand...

I have to say, I think that's very fair. Few people will put their neck on the line like that...

Beast, hear Exodus out. I know you've exchanged words (and then some, heh), but this sort of thing's a golden opportunity...I only wish I had someone passionate and knowledgable who's willing to offer me a different perspective, free of charge.
 
guldukat said:


I don't think Exodus said you'd never accomplish your goals...we all know you've got 405 in you sooner or later :)

I'd also say don't confuse style (perceived attitude/tone) with substance (reasoning), but I understand exactly where both of you are coming from.

It's funny...I've found that writing things out should be the ideal way to communicate. You can, after all, take the time to think things out first and break things down point by point. But in the real world, it's often easier to misunderstand the written word than if we could talk face to face. So much is lost when you can't hear someone's voice and see their face; so much is communicated non-verbally it's not even funny.

(Ah, nevermind that...the little bit of linguist in me struggles to come out sometimes :) .)

Good work on the 275x15, btw. That's awesome, better than I could do if I still flat benched. With some tweaking, and especially at your bodyweight, I think you could really become a freak bench presser. And that doesn't even factor in gear or a bench shirt! LOL.
Click to expand...

Hey Guldkat! Yes I agree, You cant really percieve tone and intent with text too well, Hell even in spoken words. Guess after all the negativity Ive been recieving in the outside world lately, Im ready to jump on anyone. My original goal was to hit 405 by april but Brute was sure I could do it sooner, and Im giving it my all to hit it in the next month. The odds are definately stacked against me, but I can only train as hard as I know how. Hopefully the right type of training as well. Im no expert. But Im dedicated enough to die for my goals if necessary. Persistance and dedication are my strengths not sheer knowledge, if such a thing even exists. ThanX for the compliment bro! Bench has never been a srong movement for me but it seems to be coming along. Still havent tried arching or tucking the elbows either. ThanX again!!
 
Exodus said:
guldukat is right......... i never said you wouldnt EVER make your 405 goal........i belive your very strong. and you will hit it.

your right i dont know your body.......... but i do know THE human body......and beast you still fall in that category.

there is no 100% truth for lifting...... but for strength ( a 405 1 rep max) which is your goal. im my honest opinion your not going about it in a productive way. maybe you will get it and like i already said i will admit im wrong.

but let me ask you something......... if you dont hit 405........ will you admit that maybe your training was wrong!?!?

look.......... i dont think your training is wrong...... not at all. but like i have said to you a dozen times. there is a good, a better, and a best way. you have a very high goal. to increase your bench 40lbs in 4 weeks. so im just trying to tell you the best way to get there. not a way that will get you there just maybe a week or 2 later.

and about my training...........my goal is to increase my 1 rep max's......... and by doing 1 rep max exercises they are increasing...... i would call that postive. your goal is to increase your 1 rep max......... and your doing rep max's........... so we'll see if that translates to 1 rep max strength.

and as for me being jealous of you........ sorry. but im not. bfold/slobber/liftbig........ im jealous of........but thats only for inspiration....

if im wrong......... i will post it in big letters on your post. Hell, i'll even take your word for it without video or pics.... But........ will you be man enough to admit, maybe your training wasnt the best way to reach a 405 goal if you dont make it????

X
Click to expand...

ThanX Exodus. I apoligize man. I took what you said as a personal attack. I give my heart and soul in the gym, and when someone attacks that, it brings up strong emotions. Seems I misjudged you.
I have alot of respect for you and your strength, but when I feel cornered I strike. Again I apoligize. Hopefully we can get past this.
You make some very STRONG points. My training may be very wrong X. I just know that when I stop training for either reps or power, I lose what Ive stopped training for. So in order to keep and increase my strength I train both. I feel if I am able to build up
my rep strength to the point of 335x6, or 365x4 , 405 should be no problem. Just my mindset. Im just trying to follow methods that have worked for me in the past. In order to attempt WSB fully, Id have to make a huge jump of faith and change everything. Im not ready for that. Seeing my strength decrease in the beginning would fuck with me too much mentally. Im no one to be jealous of,so Im glad thats not an issue. If I fail 405 Ill admit my training wasnt the best. Im even admitting it now. I believe theres always a BEST way to train. Whether or not ANYONE knows that way, I doubt it. 100% efficiency is impossible I believe. ThanX
 
beast........ your a good man..... im over it if you are.

i understand your concerns about wsb..... but i never lost any strength at all.

and i do bodybuilding sometimes too. so its not that i dont think you should train reps. but when i want to hit a 1 rep max. i train with 1 rep max's. if i want to hit a specific rep pr. i train for reps.

you'll make your goal........ maybe, maybe not by december..... but if your goal was originally april........ yeah you'll hit it long before that.

keep it real........ and keep pushing up big numbers.

X
 
Exodus said:
beast........ your a good man..... im over it if you are.

i understand your concerns about wsb..... but i never lost any strength at all.

and i do bodybuilding sometimes too. so its not that i dont think you should train reps. but when i want to hit a 1 rep max. i train with 1 rep max's. if i want to hit a specific rep pr. i train for reps.

you'll make your goal........ maybe, maybe not by december..... but if your goal was originally april........ yeah you'll hit it long before that.

keep it real........ and keep pushing up big numbers.

X
Click to expand...

ThanX brother!!! Its forgotten. I got alot of respect for you as well. I even went off on slobberknocker once, so its not personal. Im glad you accept my apology. :D Sometimes I get crazy, even suicidal and dont give a fuck about anything, just looking for conflict. Just a weakness I have. Id still like to give it a try one day(WSB). Its just so hard to know If Im doing shit right when trying to learn it by myself. Very intimidating! ThanX again brother!!!! I want to see you get even stronger as well!!!!
 
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