300 Pound Raw Bench Thread

Training Powerlifting
241

[quote]dan81 wrote:
What’s a H-roll btw? I’ve never heard of that one. And I’ll definitely give those rolling extensions a try. I’ve been basically de-prioritising my tris lately, and this discussion has got me thinking that it’s probably time to change that.
[/quote]

H rolls are basically the same as seated DB clean except you are laying face down on an incline bench. Let your arms hang done under the bench. Come up with them like you were going to do a front raise. Instead of keeping your arms straight bend them 90deg. I guess it’s called an H roll because your arm and shoulders form the upper part of an H. Coming back down and going back up almost becomes a swinging motion.

seated DB clean:

Kind of like that but lying face down on an incline bench without the shrug part. I like a low incline to keep the top part of the movement heavy.

Site with exercise descriptions:
http://www.xlathlete.com
http://www.elitefts.com/

242

A 15lb gain in only one month is nothing to scoff at. I’d certainly snap it up in a second if it was offered to me! Would 3 board press or top 1/2 CG presses be a good movement for developing the tris around the elbow?

My adjustable DBs make it a bit painful to do tate presses due to the DB shaft impaling my chest at the bottom of the movement. I’ll definitely give JMs a try though.

With the H rolls, I believe I’ve seen something on youtube along those lines, it was George Halbert doing them but the clip was titled rotator work or something like that. That movement would hit the lower traps quite hard too which is a hard to hit area for me.

This morning’s bench workout: workout #4 of the MM2K program, 107.5kg for 2 sets of 3, 112.5kg for 2 sets of 2 then a single 125kg negative (working with numbers for a 120kg max). Bar speed wasn’t as good as I would have liked, I basically train first thing in the morning after waking up after quickly eating a piece of fruit and a 1/2 serving of protein powder.

Felt a LOT of stress on my tris right near the elbow about halfway up especially on the 112.5 sets. Good drive off the chest but slowed about halfway up.

I told myself to rip the bar apart and the bar moved quite smoothly albeit a little slow past this sticking point to a fast lockout. Shoulders feel good, glad I haven’t been slacking on facepulls, external rotations and band pullaparts.

Three sets of dips right after and worked up to bw + 30kg for 7 reps then some high rep band pushdowns and band hammer curls to finish. Hopefully I can hit the numbers set out for the 3rd week of the program without missing anything, then I’m planning a 1 week deload.

243

[quote]dan81 wrote:
A 15lb gain in only one month is nothing to scoff at. I’d certainly snap it up in a second if it was offered to me! Would 3 board press or top 1/2 CG presses be a good movement for developing the tris around the elbow?

My adjustable DBs make it a bit painful to do tate presses due to the DB shaft impaling my chest at the bottom of the movement. I’ll definitely give JMs a try though.
[/quote]

JMs will definately hit the lower part of the tris if done correctly. I like them but haven’t been able to go heavy on these without getting out of the groove.

244

[quote]dhickey wrote:
dan81 wrote:
A 15lb gain in only one month is nothing to scoff at. I’d certainly snap it up in a second if it was offered to me! Would 3 board press or top 1/2 CG presses be a good movement for developing the tris around the elbow?

My adjustable DBs make it a bit painful to do tate presses due to the DB shaft impaling my chest at the bottom of the movement. I’ll definitely give JMs a try though.

JMs will definately hit the lower part of the tris if done correctly. I like them but haven’t been able to go heavy on these without getting out of the groove.[/quote]

Do them on a smith machine. I can’t do them “free” because they shred my elbows, but the smith machine works fine.

I use 3 board as a supplemental movement. I usually just work up to a 5RM over 3-4 sets. I definitly think it helps. I never got much out of close grip.

245

[quote]Pemdas wrote:
Do them on a smith machine. I can’t do them “free” because they shred my elbows, but the smith machine works fine.

I use 3 board as a supplemental movement. I usually just work up to a 5RM over 3-4 sets. I definitly think it helps. I never got much out of close grip. [/quote]

Good idea with the smith machine. I workout at home so no smith machine but I could definately rig something up with pipe. I was thinking about using bands set at neck level to keep in the grove. I could also use rope if I kept it tight. Attach to the top of my sqat rack, loop it around the bar, and then attack to the bottom. If it was tight the bar would still slide up and down but not move fore and aft. Now you have me thinking. May have to use a piece of PVC on bar where the rope loops to keep it sliding free. Hmmmm…

I am going to start doing more board presses. I lift alone so have to rig up rubber/pvc/foam on the center of the bar. I think it works better than holding the boards on with a band. I have about an 8 inch cylinder that goes over the bar, so right around 3.5" of the chest. 3" if I use my 2" thick bar.

I like going heavy on CGs but honestly don’t know how much they help. I am making pretty good gains right now and probably won’t be able to assess until the gains slow down a bit. I just started lifting again about 6 months ago after several years off. It took me a couple of months just to sort my workout but now I seem to be rolling.

246

Seems like there’s already a lot of good info on this thread, but I’ll throw in my 2 cents anyways

I reached 300 a few years ago, after a month or two struggle. Bench had always been one of my best lifts, but I attribute that to genetics more than anything else.

What helped me ‘over the hump’ in reaching 300 (and shortly after, the full 3 plate 315), was learning ‘cheat’ bench presses.

obviously one of the strategies in power benching is getting as much arch in your back as possible, which raises your chest, shortens the distance the bar has to move, locks your shoulders and upper back into a good stable loading position, and changes the angle of the press to almost a decline angle (which allows the fullest activation of the pecs).

normal competition rules require you to keep your ass on the bench, to limit how much arch (i’m sure also for safety reasons). in a ‘cheat’ benchpress, you simply break this rule, pull your feet up behind you as far as you can, and arch like hell, allowing your ass to come off the bench. this requires a bit of practice at lighter weights because you’ll be less stable with only your upper back touching the bench, and also make sure you got skin exposed on your upper back so that it sticks to the bench and you can’t slide up despite pushing w/ your legs.

You should be able to lift more weight this way, and although it doesn’t do much for training your muscles per say, it helps in training your ‘power’ form, and learning how to use your entire body (even your legs) in a bench. Soon enough after doing this a few times you should be able to do it with your ass on the bench, in a completely legal form.

247

I can press full force with my feet and still have my ass on the bench…it’s all about the setup.

248

[quote]Pemdas wrote:
I can press full force with my feet and still have my ass on the bench…it’s all about the setup. [/quote]

For me, leg drive is one of those things I have yet to master. I feel like I don’t get much leg drive at all. Other than ‘cheat’ benching, is there a systematic way one can learn how to produce it?

249

I’m pissed because my workout got cut short today. I won’t get into why because it doesn’t fucking matter.

I did get a PR of 290 which was the goal so I guess I should be happy.

185 x 5
225 x 5
290 x 1
290 - failed second time.

No other work.

I was supposed to do a few more singles and 2 sets at 255. As well as incline dumbells, weighted dips and tri-ext.

I’m mostly pissed off because I have been making good progress. I was stuck for so long and all of a sudden I’m getting 5lb PRs every 2 weeks. I feel like 300 is right there for the taking. Not sure if I’ll just wait for next Sunday or try to hit chest/tri again mid-week.

250

If your ass comes off the bench then you are clearly driving with your legs. Its just a matter of figuring where to place your feet so that your ass doesn’t come up. this might a wider stance, a closer stance, feet pulled farther back…ect…you just need to try stuff until you get it.

251

[quote]Wilba wrote:
I’m pissed because my workout got cut short today. I won’t get into why because it doesn’t fucking matter.

I did get a PR of 290 which was the goal so I guess I should be happy.

185 x 5
225 x 5
290 x 1
290 - failed second time.

No other work.

I was supposed to do a few more singles and 2 sets at 255. As well as incline dumbells, weighted dips and tri-ext.

I’m mostly pissed off because I have been making good progress. I was stuck for so long and all of a sudden I’m getting 5lb PRs every 2 weeks. I feel like 300 is right there for the taking.Not sure if I’ll just wait for next Sunday or try to hit chest/tri again mid-week.
[/quote]

The important shit got done, so don’t worry about it. You might even come back stronger next week just from the added recovery.

252

Ok, things are looking good. I started getting serious about training again on 5-22. Terry, (trainer, friend, 1/2 gym owner) started me on a % routine to focus on the bench groove and to build up some more work capacity. The last time I went for a PR on bench was maybe 8 months ago and I was only at 240 lbs.

The % routine goes like this:
70% x 10
75% x 8
80% x 6
85% x 4
90% x 2
95% x 2

Here’s how things have gone so far:

05-22-08 % based on 230 lbs, failed last rep
05-27-08 % based on 230 lbs, failed last rep
05-30-08 % based on 235 lbs, failed last rep
06-02-08 % based on 240 lbs, failed last rep
06-05-08 DB floor presses, Rev grip, close grip, chains close and reverse - just a tricep/lockout assault day
06-09-08 % based on 245 lbs, failed last rep
06-12-08 % based on 250 lbs, failed last rep
06-16-08 % based on 255 lbs + Shirt training. A shirted 2-board 315 x 1 felt very solid with a strong lockout. 335 lbs 1-board was velcro’d to my chest but lockout was good. The biggest problem is that I can’t maintain an arch with anything over about 250 lbs. :frowning: After the shirt training, I did fail on the 2nd rep at both 90% and 95%. However, after all that training, the 95% lift was still a PR.

The goal of 300/315 by Oct. 11th is looking a lot better.

253

Woot! Made all my training weights this week for the 2 bench workouts. Next week = cruisy deload!

Mon 16/6/08

Bench Press:
97.5kg for 2 sets of 6
102.5kg for 2 sets of 5
110kg for 1 set of 3 (failure test - could have made a 4th rep but would have been a grind, and definitely would not have made 5, the cutoff for progressing up a 5lb increment in progression table. So I decided f@ck it and racked it)

Flat DB Press
Worked up to 40kg bells for 1 set of 10

Standing Military Press
Worked up to 57.5kg for 1 set of 8 (repping 60kg for 6+ reps is just around the corner - a nice milestone)

JM Press
Worked up to 50kg for 1 set of 8 (first time doing these - damn these are tough if you do them strict - HUGE stress on the long head triceps tendon at the elbow)

Fri 20/6/08

Rotator work
5kg for 3 sets of 15

Bench Press:
110kg for 2 sets of 3
115kg for 2 sets of 2 (1st rep strong on both sets, 2nd rep slowed down midway - had to really remind myself to pull the bar apart then it went up fast again. Now the trick is to fire them early)
130kg for 1 negative

Not a bad performance given I only slept about 4hrs that night and trained first thing in the morning.

Dips
Worked up to BW+30kg for 9 reps

Feeling pretty good heading into the 1wk deload - looking forward to come back stronger for the 4th week of the program.

254

worked chest/tri yesterday and just didn’t have it in me. I felt weak warming up.

185 x 5
225 x 5
275 x 1
275 x 1
255 x 2
255 x 2

incline dumbells

90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 2

Tri-ext

6 sets with a 90lb bell

5 sets of BW dips

I have family visiting this weekend so I’m going to take off this weekend. I’ll hit the rest of my body during the week and try for 295 on Friday or Saturday.

255

Finally! I have been chasing 300 for the past 3 years now and had been stuck at 295 for 1.5 yrs. As of this morning I not only hit 300 but then hit 315. I hope 350 is not as hard to get to.

256

[quote]rich44 wrote:
Finally! I have been chasing 300 for the past 3 years now and had been stuck at 295 for 1.5 yrs. As of this morning I not only hit 300 but then hit 315. I hope 350 is not as hard to get to. [/quote]

well done! ah 310 has been a plateau for me because of my shoulder injury i got back in april . . .and being in a weight restrictive sport doesnt help. . but ive been doing alot of band and chain work so maybe wen i try put another plate on in a few weeks it might go up lol

257

[quote]4est wrote:
Ok, things are looking good. I started getting serious about training again on 5-22. Terry, (trainer, friend, 1/2 gym owner) started me on a % routine to focus on the bench groove and to build up some more work capacity. The last time I went for a PR on bench was maybe 8 months ago and I was only at 240 lbs.

The % routine goes like this:
70% x 10
75% x 8
80% x 6
85% x 4
90% x 2
95% x 2

Here’s how things have gone so far:

05-22-08 % based on 230 lbs, failed last rep
05-27-08 % based on 230 lbs, failed last rep
05-30-08 % based on 235 lbs, failed last rep
06-02-08 % based on 240 lbs, failed last rep
06-05-08 DB floor presses, Rev grip, close grip, chains close and reverse - just a tricep/lockout assault day
06-09-08 % based on 245 lbs, failed last rep
06-12-08 % based on 250 lbs, failed last rep
06-16-08 % based on 255 lbs + Shirt training. A shirted 2-board 315 x 1 felt very solid with a strong lockout. 335 lbs 1-board was velcro’d to my chest but lockout was good. The biggest problem is that I can’t maintain an arch with anything over about 250 lbs. :frowning: After the shirt training, I did fail on the 2nd rep at both 90% and 95%. However, after all that training, the 95% lift was still a PR.

The goal of 300/315 by Oct. 11th is looking a lot better.

[/quote]

Good luck 4est. Glad to hear you are back at it. 95% for a double after hitting 90% for a double is pretty challenging.

258

For me first getting 225 was alot harder than 300/315. Squatting for me is definetly my weak link, though it’s entirely my fault. I admit I was the clown putting to much weight on the bar and doing half squats.

Finaly got my ego out of the way and starting going deep and was pathetic. At that point I could bench more than I could squat. I just Finally hit a real 405 squat for the first time about a month ago, which is kind of sad when I can bench 350 touch and go.

259

[quote]Hanley wrote:
For those of you benching 300+, how easy was it for you?[/quote]

well, the thing may sound funny, but at the beggining it took me a year to get to 225… A WHOLE FUCKING YEAR… of course, I didnt do what the hell I’m doing…

then I started looking how other people train, and started listening to my father and uncle who were in powerlifting before I was even born… yeah, I’m very stubborn, so before that whatever they said, I just did my own thing the way I felt is good…

so after 225… I actually started paying attention to how to train and what to do… and I actually did it…

first thing I did was 5x5 progressive routine, adding weight every workout, in 6 weeks I was at 275…

I was still 155lg bodyweight… then I started force feeding, and started russian peaking program, got me to 315… this was done at 180lb bodyweight… in a second year of training…

then the first few months of third year were no progress, but then during the summer I took it more seriously and got to 400… I was on the roll, by the end of the year I was doing 440 at 200lb of bodyweight…

I thought I’ll do 600 by the end of 4th year…

well… now 2 years have passed… and I still have to figure out how to get past 440… it floats between 400-440 depending on a day, and level of preparation, and the day, and how I feel…

but still up to this day I’m trying to figure out what I did right, I benched 440 at 200lb bodyweight… at 21yo… after 3 years of training, and not even one single pound above that… (shirted bench is going well, but it is not what I’m after)…

only thing that comes to mind is motivation was better then, I WANTED it, I got it, and now I’m afraid deep inside myself I dont care, I lost the drive…

so, I think that is the most important thing… if you really want it and want to work hard for it, you can get it on muscle&fitness program… if you’re looking for easy way out and for magical program as a way not to work hard then its not going to come…

gavra

260

I hit a 10lb PR of 270 on Monday and felt like I had at least 5-10 lbs left because it was pretty easy. I’m still hoping to hit 300 by the end of the year.