michael_xyz wrote:
“I think what may be useful is if some people who were closer to 315/hit 315 would give an idea of what other numbers they could do on things like DB extensions/barbell extensions or DB bench or military press etc. So then maybe people can get an idea of what, relatively, they may be lacking.”
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
-DB military/BB military
-DB flat bench/DB incline
-BB incline
-BB close grip
-Any form of row/pullup
-Any tricep exercise.
My bench is ~285, I weigh 230, currently dropping fat right now.
Z-press from pin: 190x1
DB chest press: 90x7
DB floor press: 65x10x2
6 chinups without failing.
Face pull: 80lbs for 100 reps. Once I get 100 reps, I move up in weight, going from 10x10 to 7x15, shit like that. Traps are awesome.
This is an excellent idea that I would like to see transferred to other lifts (i.e. How much can you Romanian Deadlift? Leg Curl? Leg Ext? Bulgarian Split Squat? What is your Max Squat? etc.)
Edit: Also, might be useful to note how much English you are using (for example. on Barbell Rows)…
[quote]Ravenous_ wrote:
From the race to a 300 bench thread
michael_xyz wrote:
“I think what may be useful is if some people who were closer to 315/hit 315 would give an idea of what other numbers they could do on things like DB extensions/barbell extensions or DB bench or military press etc. So then maybe people can get an idea of what, relatively, they may be lacking.”
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
-DB military/BB military
-DB flat bench/DB incline
-BB incline
-BB close grip
-Any form of row/pullup
-Any tricep exercise.
[quote]Ravenous_ wrote:
From the race to a 300 bench thread
michael_xyz wrote:
“I think what may be useful is if some people who were closer to 315/hit 315 would give an idea of what other numbers they could do on things like DB extensions/barbell extensions or DB bench or military press etc. So then maybe people can get an idea of what, relatively, they may be lacking.”
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
-DB military/BB military
-DB flat bench/DB incline
-BB incline
-BB close grip
-Any form of row/pullup
-Any tricep exercise.
Thanks in advance guys.[/quote]
How close is close to you? I bench 270 at 185 bodyweight FWIW.
When I could first bench 315, from memory these were some of my numbers:
Close Grip BP 245 x6 (pointer fingers on the smooth part of the bar)
Incline DB Press 100x7
Incline Barbell Press 275 x3
Seated Overhead Press 205 x1
I think all but the last one translated into a bigger bench. I haven’t tried, but I would be shocked if I could hit a 205 overhead press right now. All of the other numbers are higher now than then, and not surprisingly my bench is too.
[quote]frankjl wrote:
When I could first bench 315, from memory these were some of my numbers:
Close Grip BP 245 x6 (pointer fingers on the smooth part of the bar)
Incline DB Press 100x7
Incline Barbell Press 275 x3
Seated Overhead Press 205 x1
I think all but the last one translated into a bigger bench. I haven’t tried, but I would be shocked if I could hit a 205 overhead press right now. All of the other numbers are higher now than then, and not surprisingly my bench is too.[/quote]
What did you do to keep your shoulders and chest healthy? And what kind of back work?
[quote]frankjl wrote:
When I could first bench 315, from memory these were some of my numbers:
Close Grip BP 245 x6 (pointer fingers on the smooth part of the bar)
Incline DB Press 100x7
Incline Barbell Press 275 x3
Seated Overhead Press 205 x1
I think all but the last one translated into a bigger bench. I haven’t tried, but I would be shocked if I could hit a 205 overhead press right now. All of the other numbers are higher now than then, and not surprisingly my bench is too.[/quote]
What did you do to keep your shoulders and chest healthy? And what kind of back work? [/quote]
I followed a BB split during this time period, so I had a whole day devoted to back / biceps. I would typically do pullups, pulldowns, rows (mostly machine rows, sometimes BB rows) and some rear delt movements. I never had any shoulder issues until I started squatting heavy with the straight bar every week. I also did a lot of isolation movements for “chest” (this sounds so stupid to me right now). DB Flyes, Pec Dec, etc. I never went really heavy on these – usually 30lb dumbells or something. I think these kept my chest and shoulders somewhat loose. Now that I’m typing this I think it might be a good idea for me to do a few sets of DB flyes every now and then.
If I recall correctly, I could do 8-12 bw pullups (at a BW of 250 or so – at 6’4") and would work with 225-275 on the somewhat-strict-but-not-pendlay-strict barbell row.
How close is close to you? I bench 270 at 185 bodyweight FWIW.
[/quote]
As long as it’s between 225lb and 315lb, that’s great. And I bench 235lb at 170 bw.
[/quote]
Cool. I only ask because I don’t wanna be the guy handing out uncalled for advice.
As for the numbers
-DB military: 90’s for 4
-BB military: 175 for 1 (started 3 months ago)
-DB flat bench: I only have 100’s, so strength there hasn’t really been pushed
-Floor Press: 250 for 3 or 4
-Pull ups: I’m good for a 15 rep set or 5 8 rep sets
Alright, I’ll bite. Best lifts right now are a 264 competition bench, 280 in the gym, at 198 (I probably weighed 205 or so when I hit the 280).
-BB military: 210
-DB flat bench: 100’s x9
-BB incline: 240
-BB close grip: 285
-Any form of row: 5x3@195
-Any tricep exercise: Weighted dips, +50lb x14
Sorry I can’t give straight numbers for all of them, I don’t set 1rm’s in all my lifts. In addition, here are some numbers for some other lifts you could collect data with:
All numbers are my most all-time bests in those lifts, and are pretty recent (less than a few months), apart from my competition bench, which is a couple years old.
Here are some hopefully interesting data. My shoulders are a big time weak point for me (I think). My chest though is enormous, because it has to do pretty much all the work.
(198lbs)
Bench press: 315 x1
Incline: 205 x8 (I would have to do it literally first thing to get that many)
Standing STRICT overhead press: 185 or 195 (less than 60% of my bench)
Seated dumbbell overhead press: 90’s for 5 or 6 (no idea why I am so much better at those than barbell)
Close grip bench press: 275 x1 (very close; entire hand on the smooth)
Decline: 315 x4 (No shit, my chest was even sore when I did this. Never train em, just sort of did it at random. Declines are good for the ego!)
I do some skullcrushers/nosebreakers/facesmashers/toothcrackers/headsplitters or whatever you like to call em with an ez bar loaded to like 100 pounds for sets of 10 or 12.
Dips for sets of 10 or 15 with no extra weight.
I recently started doing the “tate press” after Vincent Dizenzo mentioned it in a couple posts here. I only use like 35 or 40 pound dumbbells for those for sets of 10 or 12.
Like to do dumbbell rows with 120’s for 8-10 (well I don’t like them cuz they are fucking exhausting, but I do them)
Also do some pullups for sets of 10 or 15 with no extra weight.
I obviously don’t do all of this shit on the same day.
[quote]black_angus1 wrote:
Alright, I’ll bite. Best lifts right now are a 264 competition bench, 280 in the gym, at 198 (I probably weighed 205 or so when I hit the 280).
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
[/quote]
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
[/quote]
BB military - 165x3
Push Press - 205x3
DB incline - 105x5
BB incline - 205x4
BB close grip - 225x4
BB Row - 275x5
Skullcrushers - 115x6
bench - 265 1rm[/quote]
Very similar numbers as mine and same max. Though I had 300lb max for a little while… curses to shoulder problems GRRRRRR
What gives me the most shoulder problems are db presses flat and incline pronated the whole way. Also, gripping a bb too narrow on low bar squats. Wide grip and especially ultra wide grip bb bp will give me issues. None from military pressing. Cleans are murder but snatches of all kinds make it feel better.
I really liked this idea. Obviously there’s gonna be some variation, but I’d still like to hear what kind of numbers you guys are putting up in these assistance exercises(those of you that are close to a 300 bench).
[/quote]
BB military - 165x3
Push Press - 205x3
DB incline - 105x5
BB incline - 205x4
BB close grip - 225x4
BB Row - 275x5
Skullcrushers - 115x6
bench - 265 1rm[/quote]
Very similar numbers as mine and same max. Though I had 300lb max for a little while… curses to shoulder problems GRRRRRR
What gives me the most shoulder problems are db presses flat and incline pronated the whole way. Also, gripping a bb too narrow on low bar squats. Wide grip and especially ultra wide grip bb bp will give me issues. None from military pressing. Cleans are murder but snatches of all kinds make it feel better. [/quote]
holy shit you just described me to a T hahah. db flat presses are totally out of the question they destroy my shoulders, as do wide grip bb bench. cleans and military press actually make my shoulders feel great.