Murdered chest yesterday. Once in the morning and once in the evening. Did bench, incline dumbell press, chest flys, dips, and some pull-ups for good measure.
currently pressing 365 @218 bodyweight, raw and clean. The most difficult thing was to go from 315 to 360.
The error most peaple do - they don’t add volume. For me going from 125 kilos to 150-160 kilos meant adding volume, I’d lost several years trying to improve my bench just doing heavier.
But you should remember, that ading volume smart means training in several weight zones, not only hitting 5x5 with the same weight. You need to combine 6x3, 5x5 and eventually heavy singles.
Doing Shejko program without adjusting it to your frame and training experience - no good…just keep its ideas: benching every session, going heavy and not so heavy, benching a lot…
I did 300 summer 2005 and next goal is to get 415-420 raw before July. My lifetime goal is to get 200 kg / 440 lbs raw and naturally. I used to have also goal to get 660 raw in DL and Squat but I have forgotten those because of the problems with knees and lowerback. Best raw squat I had 2006 was 585 and DL was 550. Now I am on 485 level on both.
300 was easy for me. I had plateu around 350 mostly because of shoulder problems but now after entering the Sheiko world I have gone from 360 to 395 in 6 months. Now I am back on basics with slightly modified 5x5/Dual Factor routine before starting advanced Sheiko later on the spring. I have been also thinking of trying TSP by Chad Waterbury but I am not sure if the risk of injury is too high because of 125% and 135% holds in the programme.
Edit: my weight is around 225-230 now.
The thing that worked for me the most is doing partial rack presses.Set the collars at about half way down and lift heavy above them in that range and do the opposite as well.put the bar under the collars and lift in that range of motion.I put up 270 at about 215 in november then hurt my back and was out for 2 and a half monthes but ive got 5 weeks back now and am repping 225 6 or 7 times on my 4th and 5th sets so I should be back around that now and am hoping to put up 300 by may.
By the way how does your guys DB benching compare to your BB benching.i can rep the 100# 5/6 times for 2/3 sets but my BB bench seems weaker.
DB benching “creeps” up on me alot faster then on barbell. If im on barbell I know which rep is going to be my last but on the DB my arms fail before I expect them to , if that makes any sense.
^^Yup, perfectly. Same thing happens me. I think it’s a function of your tris just dying. You can strain with a bar because it’s relatively stable, but not while you’re trying to stablisie the 'bells. At least that’s my exp.
[quote]horsepuss wrote:
By the way how does your guys DB benching compare to your BB benching.i can rep the 100# 5/6 times for 2/3 sets but my BB bench seems weaker.[/quote]
The last time I had access to heavy DB’s I could hit 120’s for six. Where I currently lift the heaviest we have are 85’s. If it’s the first movement and I am fresh I can hit them between fifteen to twenty times full ROM with a deep stretch.
D
I’ve been working on a 300lb bench for a while.
It wasn’t until I went back to WSB style training that I started getting results.
Been having sick gains lately. Shooting for 300 by the end of the semester, got a few months left.
1&2 board presses and floor presses have done wonders for me.
[quote]horsepuss wrote:
By the way how does your guys DB benching compare to your BB benching.i can rep the 100# 5/6 times for 2/3 sets but my BB bench seems weaker.[/quote]
110lb 'bells for sets of 6 with a 315 bench for me.
I can do the 100 # dumbbells for 6-8 reps last week I benched 295. Next week I will go for 300! By june I would like to weigh 198 and be preparing for my first powerlifting meet.
Nice thread on a very common goal: This is my own aim for the end of June and my plan is that close-grips (which I had never really done) are going to help me get finally get there.
[quote]Ghost22 wrote:
I’ve been working on a 300lb bench for a while.
It wasn’t until I went back to WSB style training that I started getting results.
Been having sick gains lately. Shooting for 300 by the end of the semester, got a few months left.
1&2 board presses and floor presses have done wonders for me. [/quote]
Really? I used to do some of those, but aren’t they more a shirted exercise, since most raw benchers will be missing a lift much lower (i.e. shoulder strength)?
Close grips yes, but Ive got another more subtle strategy. And that is when I do the bench I am going to take the momentum out of the lift. I am going to go controlled down and up and just focus on breathing, and letting the muscle do the lift. Not momentum. Has anyone else noticed an advantage to doing bench very controlled, using less " body english" ?
i never do db bench hit 435 two weeks ago find but dropped 450 right on my chest, didnt feel heavy though so im glad about that.
and your question about slow paused controlled reps yes there are days when ill do only them and other days were i just go fast and try to pump them out. your numbers will drop a lot for reps for control but i like to throw them in from time to time and some people preach to do that all the time but i would have to disagree with that.
hey hazard what did it take for you to jump from mid two’s-to-three hundred ?
310 @ 160. . nearly double bodyweight!. . . nearly! 64cm grip
(thats 140kg @ 73 kg) i dont do pounds but converted it. . i think its about right
weighted dips, boards, isometrics, variable grip, dips with bands. . all did the trick. . was stuck at 120 (265) for ages. . did NO benching for a good 7/8 months just all of the above. .
and presto after 2 weeks 'learning the movement again i was at new PBs
Your forgetting to tell us how much steroids you took to get that ripped.
[quote]GDollars37 wrote:
Ghost22 wrote:
I’ve been working on a 300lb bench for a while.
It wasn’t until I went back to WSB style training that I started getting results.
Been having sick gains lately. Shooting for 300 by the end of the semester, got a few months left.
1&2 board presses and floor presses have done wonders for me.
Really? I used to do some of those, but aren’t they more a shirted exercise, since most raw benchers will be missing a lift much lower (i.e. shoulder strength)?[/quote]
If you miss lower than 1 board then the weight was just too heavy.
2 Board will help you get used to handling heavier weight and it will increase your lockout strength, which is still important for raw lifters. I beleive that it is low enough to still have significant benefits. 3-5 board starts getting a little too high for raw benchers.
Floor press is a great movement because it takes away leg drive, it gives you a break from your arch, it is less stressful on the shoulders and it will pretty much take away any explosive power you have off the chest. I also beleive that the height of the bar in the bottom portion of the floor press is where most raw lifters will fail.
[quote]triple-10sets wrote:
Your forgetting to tell us how much steroids you took to get that ripped. [/quote]
now come on and use your intelligence. . . i only weigh 73 kg/ 160 pounds and compete internationally in taekwondo and boxing and i am tested regularly. . .
your an idiot
Dont get your trunks in a bunch just throwing a bit of sarcasm your way.