When you bench in the gym you’re usually using the touch and go technique. In a competition you’re going to be required to pause that weight on your chest for about half a second.
When I used to compete, it meant a loss of about 50 lbs or so compared to what I did in the gym. My numbers were as follows: touch and go in the gym: 475Lb. in competition w/ pause: 415-425lb. Therefore you’ll see a discrepency with the numbers in and out of competition.
[quote]MCS wrote:
How’re the other 405-chasers doing in this holiday season?
[/quote]
I’m in the middle of a 13 weej Sheiko cycle right now, curious to see what it does for my Bench. Today’s Benching:
B) Bench Press
185x4x1 (50%)
220x4x1 (60%)
255x4x2 (70%)
275x3x2 (75%)
290x2x2 (80%)
310x1x2 (85%)
290x2x2 (80%)
275x3x2 (75%)
255x4x1 (70%)
235x6x1 (65%)
200x6x1 (55%)
[quote]benchaffleck wrote:
When you bench in the gym you’re usually using the touch and go technique. In a competition you’re going to be required to pause that weight on your chest for about half a second.
When I used to compete, it meant a loss of about 50 lbs or so compared to what I did in the gym. My numbers were as follows: touch and go in the gym: 475Lb. in competition w/ pause: 415-425lb. Therefore you’ll see a discrepency with the numbers in and out of competition.[/quote]
I got into the habit of pausing every rep. It’s to the point now where it is hard for me to perform a touch and go rep. I had to retrain myself a bit for dynamic work. I am not doing any dynamic work now, so it is all paused.
17, 6’ 4-5, 260 looking for three plates, going to do the bust through your platueu bench program hopefully it works :), should be fun im at 290 right now
[quote]dhickey wrote:
Did they seem to help in a particular area. ie did you feel stronger at the bottom mid or top portion?[/quote]
It’s hard for me to say. Logically it would make sense that the floor press strengthens your mid/top portion, because the bar never gets all the way down to the bottom. However, my sticking point is at the bottom of the lift – maybe a few inches off my chest. Because my flat bench went up after doing floor press, that means the floor press had enough general carryover that my power at the bottom improved. So overall I’d say it seems to be good for general strength, much like a standard flat bench.
[quote]Airtruth wrote:
Hanley wrote:
Thanks for the info guys. I’m 230lb and sitting around 330lb on the bench atm. 22 years old. Hoping to close in on 4 plates late next year or early 2010. Maybe sooner if I get my weight up!
you seem to focus your energy, routines, and positive attitude more towards legs than upper body. [/quote]
Everyone knows that’s where the real strength is 
Haha I’m joking.
I guess you’re right tho. I always seem to be able to grind out reps better with my lower body and back than I can my upper body tho.
I dunno… my bench is starting to move in the right direction with DC. I reckon once progress stops, stupidly high volume’s the way to go since DC is relatively low vol.
[quote]Modi wrote:
Those are solid numbers. Have you thought about competing?[/quote]
Yes. I am looking to compete in the Masters division in a couple of years. I hope I’m competitive by then. I also don’t deadlift. I know, I know, but my hands are shot and have no grip strength. I tend to dislocate my thumbs at the drop of a hat. It is almost a guarantee if I don’t use straps when I dead. For some reason, I will dislocate my right thumb at least every other shoulder day.
I also don’t have a coach and no one in my gym is a pure powerlifter so I don’t know if my lifts are legal. I don’t want to look like an idiot if I ever get in front of some judges.
[quote]hoosegow wrote:
Modi wrote:
Those are solid numbers. Have you thought about competing?
Yes. I am looking to compete in the Masters division in a couple of years. I hope I’m competitive by then. I also don’t deadlift. I know, I know, but my hands are shot and have no grip strength. I tend to dislocate my thumbs at the drop of a hat. It is almost a guarantee if I don’t use straps when I dead. For some reason, I will dislocate my right thumb at least every other shoulder day.
I also don’t have a coach and no one in my gym is a pure powerlifter so I don’t know if my lifts are legal. I don’t want to look like an idiot if I ever get in front of some judges.[/quote]
There are plenty of Bench only competitions out there, so I’m sure you could find one near you.
Just post a video of one of your attempts and we’ll let you know if it would pass in competition, or what you need to work on.
I’m in this chase as well. Been chasing it for a while now actually. My best is 375 touch and go, though I’ve missed 380 two different times now due to not locking it out. 5’8, 200lbs, 30 years old. I’m currently in a bulking phase and trying to put mass on my arms and shoulders predominantly- gonna then use that to push my weights up.
[quote]Modi wrote:
hoosegow wrote:
Modi wrote:
There are plenty of Bench only competitions out there, so I’m sure you could find one near you.
Just post a video of one of your attempts and we’ll let you know if it would pass in competition, or what you need to work on.[/quote]
Modi, you have more faith in my computer skills than I do.
[quote]hoosegow wrote:
Modi wrote:
hoosegow wrote:
Modi wrote:
There are plenty of Bench only competitions out there, so I’m sure you could find one near you.
Just post a video of one of your attempts and we’ll let you know if it would pass in competition, or what you need to work on.
Modi, you have more faith in my computer skills than I do. [/quote]
Heheh.
im working on 405lbs as well, 21yo and right around 240lbs these days (although, ill compete at 220).
my best raw bench is right around 350 which i did ages ago.
recently ive done 370 off of a piece of carpet, 405 off a 2 board (easy), and 315 x 8.
next week ill try the 405 off of a 1 board, if that feels good, the week after i will try it to the chest.
i usually bench in a shirt…
do it up Frank!
When you get 405, tell me how great it feels lol.
I can’t wait to get 405, I want it so bad!
34yrs old 214lbs. last 1rpm 385lbs. I had a shoulder injury about this time last year that made any pushing take a major back seat. I have healed, and worked back into the heavys again. 405 is not that far away. I hope to own it by this summer, if not sooner…
January is here… time to get back in the habit. Did some higher-rep flat bench to get my form back in line, then moved to close-grip declines and some floor DBs. I stopped the close-grip reps short of the chest to overload the triceps. Unfortunately the result was that my triceps failed around the 9th rep of every set of DBs. Looks like I’ve found a weakness to work on.
Flat bench
(lots of warmups)
255x7
265x7
275x6
Dec close-grip
245x8
225x8
225x9
Floor DBs
75x11
75x10
75x10
[quote]Razor29 wrote:
34yrs old 214lbs. last 1rpm 385lbs. I had a shoulder injury about this time last year that made any pushing take a major back seat. I have healed, and worked back into the heavys again. 405 is not that far away. I hope to own it by this summer, if not sooner…[/quote]
What kind of shoulder injury did you have and how has your warm ups changed as a result?
Hello everyone,
My goal is also 405. I am currently at a 365 bench, at 35 years old, 243 lbs.
My last bench workout looked like this:
Bench:
bar x 30
95 x 20
135 x 15
185 x 10
225 x 10
275 x 10
315 x 7
Dumbbell bench:
130s x 7; 130s x 6; 130s x 2 (exhausted)
I’ve also been adding in speed days, but I’m thinking of dropping them for awhile because they tend to make my shoulder hurt.
I hope we all hit 405 in 2009!!
[quote]suruppak wrote:
Hello everyone,
My goal is also 405. I am currently at a 365 bench, at 35 years old, 243 lbs.
My last bench workout looked like this:
Bench:
bar x 30
95 x 20
135 x 15
185 x 10
225 x 10
275 x 10
315 x 7
Dumbbell bench:
130s x 7; 130s x 6; 130s x 2 (exhausted)
I’ve also been adding in speed days, but I’m thinking of dropping them for awhile because they tend to make my shoulder hurt.
I hope we all hit 405 in 2009!![/quote]
After your warm up trying doing sets of 5 and seeing how heavy you can get. With the volume you do and your final set of 315 for 7 I think you are capable of hitting 335 for a few good reps. Ultimately I think you could be doing 365 for a triple in the next month by simply lowering your reps and moving the weight up…
well my quest to 405 is in a small halt. MY shoulder ahs been buggin me, I think it’s rotator or something, so I’ve been using diesel crew’s rehab right now for a 2-3 weeks and see how it feels.
The thing is I can bench heavy and it doesnt hurt at all. I just know it feels a little unhealthy and I rather not risk anything and play it smart!
I want 405 bench so bad.
ANyone looking to hit it, I’m gonna try the MM2K program out…if you want the link hit me up, heard many good things from it and it looks very solid. Peace
Easiest way to hit the 405 might be to SERIOUSLY set your mark for a good amount past it, so that when you don’t make it - you’ve exceeded 405.
Mine. Past max was 385 with:
225x28
275x18
315x12
Had alot of muscular endurance, never put it together right.
I stopped benching, but when I do start the weight starts to getting close to my old max, and something happens.
I want to set a program up, to exceed my old max making it into the 4 plates club. By using some of the newer techniques such as:
All other bodyparts are stronger than they where whe I did the 385lbs: