[quote]suruppak wrote:
I hope we all hit 405 in 2009!![/quote]
Cheers to that.
Had a disappointing day yesterday. I’ve always been terrible at reps (compared to single lifts), but these numbers look bad. I still haven’t gotten my form back on point after taking a long break from heavy flats. Will try to make up for it when I do triples next week.
Flat bench
(lots of warmups)
275x5
285x5
300x3
Close-grip declines
225x12
245x8
245x7 (triceps officially fried at this point)
Thanks… I was happy about that. I’ve been doing DB floors after close-grip declines to work on my triceps’ strength endurance, because lately my triceps tend to fail before my other pressing muscles.
Normally I can do that many reps with 100s or so, but my triceps are dead before I get to them at the end of the workout. Any improvement means the tris are getting better.
[quote]rasturai wrote:
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[/quote]
I think that program is more effective for someone trying to hit 315 than 405, or someone coming off a long layoff. I did the program last year and the numbers a very optimistic towards the end of it. If you decide to do it make sure you are getting plenty to eat, and don’t overdo the other stuff.
[quote]Modi wrote:
rasturai wrote:
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
I think that program is more effective for someone trying to hit 315 than 405, or someone coming off a long layoff. I did the program last year and the numbers a very optimistic towards the end of it. If you decide to do it make sure you are getting plenty to eat, and don’t overdo the other stuff.[/quote]
Ohh, well I looked at the original MM2K and that seemed excessive to me with additional shoulder work. But the new and improved MM2K looks a lot better to me and lays off more on assistance. In fact the workout on friday they tell you to do rotator cuff exercises lol.
But if you havent seen the new and improved here it is to check it out, tell me what you think Modi! Thanks.
[quote]rasturai wrote:
Ohh, well I looked at the original MM2K and that seemed excessive to me with additional shoulder work. But the new and improved MM2K looks a lot better to me and lays off more on assistance. In fact the workout on friday they tell you to do rotator cuff exercises lol.
But if you havent seen the new and improved here it is to check it out, tell me what you think Modi! Thanks.
I’ve done them both. I did the add 50 over 10 years ago, and I was coming back from a layoff, and had been training in the higher rep range and I got a ton out of the program.
I did the add 40 last year, but had been training in the lower rep range and very consistently for quite a while and didn’t get much out of it.
Many people have had success with this program, so go ahead and give it a try. I’m just passing along my own experiences.
Right now I am in the second week of the Bill Starr 5x5… I hope to hit 405 at the end of the 9 weeks… I have done 405 three board, but never tried beyond that… The first time I completed this routine, all of my max’s went up… All of the soreness was well worth it…
I see 315 as a goal that most people can reach with a little work, and effort… 405 to me is something that sets you on a whole other level… Unless you weigh in at 300lbs since high school or something…
Yeah, I was doing more higher reps…5’s and 8’s…or 1 week 3x8, 2nd week 3x8, 3x4, then progressively lower sets/reps. But liek I said I CAN bench heavy adn nothing hurts…but I KNOW my sohulder is a little fucked so this while pretty much be a layoff, I’m going 2-3weeks no benching…and I think this program will be perfect. If it puts me back to 385 or so I’ll be definately happy and take it from there. But I’ve done a bench cycle where I was already low reps/sets, and i got like 5lbs only when it shoulda gave 20.
Razor29
that’d be awesome if you hit the 405 in 9 weeks…I’d be jealous as hell lol.
that’s exactly how I look at it too…405 is like another world lol
and I think if I hit 405 at 202BW being 19, I think I’m on a good path, especially since powerlifting is not my main sport…it’s muay thai…so yeah, gotta get it done!
With Decline… i think thats what i got. umm if your playing sports decline is not going to help you all that much unless you are playing on your back… thats what i have been told by a philidelphia TE that i trained with. and with DB Not bad. but why go lower in reps, but go up in weight. stick to a rep, i dont 4x12 for secondary start with 80 and end with 100 but everything else is pretty impresive.
[quote]Bigron95 wrote:
With Decline… i think thats what i got. umm if your playing sports decline is not going to help you all that much unless you are playing on your back… thats what i have been told by a philidelphia TE that i trained with. and with DB Not bad. but why go lower in reps, but go up in weight. stick to a rep, i dont 4x12 for secondary start with 80 and end with 100 but everything else is pretty impresive.[/quote]
Yeah I was always taught that incline more so than flat bench was beneficial for football simply do to it more naturally translates over…i.e. if you’re in a break down position and are attempting to block a defender you won’t be pushing down or straight across instead pushing up in an incline fashion…
im also chasing 4 plates, ive hit 455 off a 2 board, but the 405 is illusive. ive found that heavy farmers walk help with upper strength, and also reverse bench with heavy bands( in a power rack pulling bar to you w/ reverse grip really helped my back strength). at the bottom its not the pecks that get it moving again, its the lats/traps/rear delts. just a thought.
Doing well here. Both my training partner and I hit a wall with our last cycle, so we switched over to Wendler’s 5/3/1 for a change of pace. We’ve both hit some rep PRs already, so things are looking good so far.
[quote]MCS wrote:
Doing well here. Both my training partner and I hit a wall with our last cycle, so we switched over to Wendler’s 5/3/1 for a change of pace. We’ve both hit some rep PRs already, so things are looking good so far.[/quote]
Make sure to do military presses or some other form of shoulder work. Due to time constraints and not having time for military presses, I do incline dumbbell presses at steep incline (45°). I get good carry over from these and increased my bench from 386 to 402 in 3 waves.
[quote]Phillip Wylie wrote:
Make sure to do military presses or some other form of shoulder work. Due to time constraints and not having time for military presses, I do incline dumbbell presses at steep incline (45°). I get good carry over from these and increased my bench from 386 to 402 in 3 waves.
[/quote]
I wish. I haven’t been able to do military or incline (BB or DB) for years due to shoulder problems. It’s only been the last couple of years that I’ve even been able to do heavy benching regularly again, and even so I have to be careful.
Luckily my shoulders are still strong from dominating my bench form for so long. I’m getting them healthier day by day, so I’m hoping to get a nice bench boost whenever I finally can start lifting overhead again.