PR With 385 On Flat Bench..15lbs Til 400!!

[WalkingBeast]

Hey everyone! A small PR yesterday. I hit 385 just short of full lockout, after having some shitty sets with 315. 15lbs to go until 400. I may even try 400-405 a few times unassisted to get a feel for it now. ThanX for all the encouragement!! Heres the description and routine from my journal:


10-21-04 Thursday Chest,Speed Bench, and Abs (Pulled that shit out of the gutter!! PR with 385)

Today's session started out shitty. I did my warm-ups with 135,225,and 275 and then only got 315 for 7.5 reps (10 was my best). Then tried again and only got 6.5 reps. Shoulders were giving me some pain and soreness also, so maybe that was part of the reason. Either way I was pissed! So then I shifted my focus to one rep maxing, since I had nothing to lose, and hit a small PR that way. After my two shitty sets with 315 I went straight to 365 and hit that for a pretty easy single. Then I went straight to 385 and failed it 3 times before getting it on the fourth attempt. Sometimes it takes a while for me to get it right. The last 3 attempts werent total failures as I moved the weight about 1/2 way only. I could feel I had the weight, just had to get everything right. On the fourth attempt I drove it up, but didnt get the full lockout. It was just a tiny bit from elbows locking. My training partner counted it, but Im more strict. I count it as a little more then a 3/4 rep. Its good enough for me to attempt 390 next time though, from the start. Im feeling very close to 400 now, and this was on a weak day with the reps, and after 2 315 sets to failure. Then I did 3 attempts with 390 getting it only half way on each.Then finished off with lighter work and some machine work and speed bench. So, not a bad day after all. Its good to see I can be weak with the reps and strong with the one rep max. Bodyweight was a little lower. Heres the routine:

(Weighed 197 after some meals and water) ("Speed Stack")

Flat Bench Press:

135x20
225x12
275x8
315x7.5
315x6.5
365x1
385x1/2
385x1/2
385x1/2
385x1 (a little over 3/4, Just short of lockout)
390x1/2
390x(fail)
390x(fail)
275x11.5
225x22.5

Hammer Strength Wide Chest Machine (plate loaded):

270x20
320x7
270x9

Speed Bench: (Rest was likely under 30 seconds between most sets, couldnt time it. Done as quickly and explosively as possible)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Abs:

Seated Crunch Machine:

110x15
130x15
140x15
145x15

 

[guldukat]

Fuckin' A, you monster!

 

[halfaclue]

Hey everyone! A small PR yesterday. I hit 385 just short of full lockout, after having some shitty sets with 315. 15lbs to go until 400. I may even try 400-405 a few times unassisted to get a feel for it now. ThanX for all the encouragement!! Heres the description and routine from my journal:


10-21-04 Thursday Chest,Speed Bench, and Abs (Pulled that shit out of the gutter!! PR with 385)

Today's session started out shitty. I did my warm-ups with 135,225,and 275 and then only got 315 for 7.5 reps (10 was my best). Then tried again and only got 6.5 reps. Shoulders were giving me some pain and soreness also, so maybe that was part of the reason. Either way I was pissed! So then I shifted my focus to one rep maxing, since I had nothing to lose, and hit a small PR that way. After my two shitty sets with 315 I went straight to 365 and hit that for a pretty easy single. Then I went straight to 385 and failed it 3 times before getting it on the fourth attempt. Sometimes it takes a while for me to get it right. The last 3 attempts werent total failures as I moved the weight about 1/2 way only. I could feel I had the weight, just had to get everything right. On the fourth attempt I drove it up, but didnt get the full lockout. It was just a tiny bit from elbows locking. My training partner counted it, but Im more strict. I count it as a little more then a 3/4 rep. Its good enough for me to attempt 390 next time though, from the start. Im feeling very close to 400 now, and this was on a weak day with the reps, and after 2 315 sets to failure. Then I did 3 attempts with 390 getting it only half way on each.Then finished off with lighter work and some machine work and speed bench. So, not a bad day after all. Its good to see I can be weak with the reps and strong with the one rep max. Bodyweight was a little lower. Heres the routine:

(Weighed 197 after some meals and water) ("Speed Stack")

Flat Bench Press:

135x20
225x12
275x8
315x7.5
315x6.5
365x1
385x1/2
385x1/2
385x1/2
385x1 (a little over 3/4, Just short of lockout)
390x1/2
390x(fail)
390x(fail)
275x11.5
225x22.5

Hammer Strength Wide Chest Machine (plate loaded):

270x20
320x7
270x9

Speed Bench: (Rest was likely under 30 seconds between most sets, couldnt time it. Done as quickly and explosively as possible)

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Abs:

Seated Crunch Machine:

110x15
130x15
140x15
145x15

I so didn't want to go to the gym today but now I'm ready....did you ever know that your my hero, and your everything I wish i could be.

Have a great weekend yall!

 

[wnt2bBeast]

nice work bro!!!! youll be there in no time

 

[eat big]

15 sets of flat bench? thats BEAST

 

[ghettostudmuffin]

Due you typically do sets of 6-10 reps to failure before going for a max? No way I'd hit my max properly doing that, but we are all different.

You might try ascending singles from 225 all the way until you hit your max. Do 20 pound jumps and rest 3-4 minutes between singles. Don't even break a sweat. Primes your nervous system to fire hard for 1 shot and I swear it works.

I think you're tiring your muscles as well as CNS a little so that by the time you try your max you've lost a small % of the power you could potentially generate.

Just my thoughts.

Oh ya, GREAT JOB.

 

[needsize]

nice pr
but I think if I tried your workout once it would kill me

 

[cwick0]

TONS OF REPS=FUN WORKOUT.


Nice PR...


but i want you to get 405 for reps, not just one!

 

[WalkingBeast]

Fuckin' A, you monster!

ThanX alot brother!! Little by little!! Hows your training been? KEEP KILLING THAT SHIT!!

 

[rnch]

way to go, WB!!

 

[WalkingBeast]

I so didn't want to go to the gym today but now I'm ready....did you ever know that your my hero, and your everything I wish i could be.

Have a great weekend yall!

Im honored brother!! ThanX!! Set your goals much higher though! Youll surprise yourself! KEEP KILLING THAT SHIT!! ThanX again!!

 

[WalkingBeast]

nice work bro!!!! youll be there in no time

ThanX alot brother!! Appreciate the encouragement!! TRAIN OR FUCKIN DIE!!

 

[WalkingBeast]

15 sets of flat bench? thats BEAST

ThanX brother!! Most of the sets were max attempts, not like some of my routines with lots of reps to failure. I would often follow up with an upper chest routine 2 days later, hitting 11 or more sets on the incline. Ive cut it down now though,so I dont stress the shoulder joints as much. ThanX again brother!!

 

[WalkingBeast]

Due you typically do sets of 6-10 reps to failure before going for a max? No way I'd hit my max properly doing that, but we are all different.

You might try ascending singles from 225 all the way until you hit your max. Do 20 pound jumps and rest 3-4 minutes between singles. Don't even break a sweat. Primes your nervous system to fire hard for 1 shot and I swear it works.

I think you're tiring your muscles as well as CNS a little so that by the time you try your max you've lost a small % of the power you could potentially generate.

Just my thoughts.

Oh ya, GREAT JOB.

ThanX brother!! Much appreciated!! Keep in mind that one rep maxing was not the focus of this routine! haha Basically, Ive been working on increasing my reps for a while. After my failures with 315 for reps, I decided to shift my focus to one rep maxing for a possible PR. My training is pretty instinctual that way. When Im focusing on one rep maxes, Ill warm-up like this:

135x20
225x12
275x8
315x1
335x1
Then onto MAX

So, as you can see, no sets to failure before a true max attempt. If I were to shift my focus to maxing for a few weeks, I would do the routine listed above, and then after exhausting all max attempts Id start going down in weight for reps. Lately my primary focus has been reps, so maxes are done after Ive exhausted those attempts. I might just stay with this routine for a while, with the main focus on reps, and see what I can do. Then when I do shift my focus to one rep maxing I should be a good deal stronger. Your suggestion is very interesting for setting up for one rep max. Never heard of that style before. To go from 225 to 390 in 20 rep increments would be 8 or more sets. I like the idea of practicing the one rep max like that. Im pretty sure I would have to get in some rep sets also to warm up decently. When my joints and muscle are cold I feel weak. Definately another idea to consider! ThanX again brother!! KEEP KILLING THAT SHIT!!

 

[WalkingBeast]

nice pr
but I think if I tried your workout once it would kill me

ThanX brother!! Means alot coming from you! If I tried those ass to floor squats you do, my legs would rip off, would probabally shit out my spine! haha ThanX again brother!!

 

[WalkingBeast]

way to go, WB!!

ThanX for the encouragement brother!! Much appreciated!!

 

[WalkingBeast]

TONS OF REPS=FUN WORKOUT.


Nice PR...


but i want you to get 405 for reps, not just one!

ThanX alot brother!! Yes, I prefer the rep workouts. I enjoy maxing alot too. Its even more unpredictable. I wouldve concentrated more on reps, but I was way too weak with the 315 to get any PR's. Sounds good brother!! I may need to hit 440 before I can get 2 reps with 405 though!! Given my curent pattern!! ThanX again brother!!

 

[zxe003]

Fuck Yeah!! That's awesome! 405 will soon be a thing of the past!!

 

[Allon]

Whenever I read your routines I am amazed man. Shocked is more the word. WOW. Hitting high reps with so much weight is incredible, I am aiming to get somewhere near that one day. Definitely inspiring.

 

[WalkingBeast]

Fuck Yeah!! That's awesome! 405 will soon be a thing of the past!!

ThanX for the encouragement brother!! Looking forward to KILLING 405 and beyond! ThanX again!! KEEP KILLING THAT SHIT YOURSELF!!

 

[WalkingBeast]

Whenever I read your routines I am amazed man. Shocked is more the word. WOW. Hitting high reps with so much weight is incredible, I am aiming to get somewhere near that one day. Definitely inspiring.

Honored you read my routines brother!! Motivates me to KILL that shit even more!! Makes it worth posting the routines on here. ThanX for the encouraging words also! Its been a long road, but consistency and high intensity have really been the major factors. Starting a written journal when I was 18 really helped also. Motivated me to eat more. The eating can be the hardest part for me. I always train hard. Keep at it and youll surprise yourself!! Starting from 105lbs its still kind of freaky for me to move so much weight. If I analyzed the weight too much, its doubtful Id lift it. Learning how to zone out and focus on moving the weight has helped alot also. Deadlifts taught me that skill, especially. That was the most intense lift for me by far. I still have a LONG way to go, but its good to get closer and closer to those goals. ThanX again brother!!