[quote]austin_bicep wrote:
got 50 pounds on my bench press in 8 months (280-330), that’s about 6.25 pounds a month, though my gains have slowed a bit as of late.[/quote]
I think I asked you before, but how??
(for the OP’s sake of course. I’m not jealous. Not at all…)
5lbs a month, droool.
[quote]triple-10sets wrote:
Im tired of old ladies at my school looking at me like im having fun and its ok to stand next to me and do what i’m doing.
[/quote]
Wait, you train because you’re worried about what the cafeteria lady thinks?
[quote]Uncle Gabby wrote:
triple-10sets wrote:
Im tired of old ladies at my school looking at me like im having fun and its ok to stand next to me and do what i’m doing.
Wait, you train because you’re worried about what the cafeteria lady thinks?
[/quote]
Dude he also said he gained 15lbs in 2 weeks with creatine and water…
[quote]Dedicated wrote:
Boffin wrote:
Hanley wrote:
If you’re testing a true max I probably wouldn’t bother doing major anything after it. Sure you’re probably gonna have to drop back and build up again over the course of a few weeks anyway.
When faced with choices like this, I always ask myself “what will this achieve?”. So, what do you think it will achieve?
Good advice!
I don’t entirely agree. Why does it have to be so deep (“what will this achieve”)? Why does it have to achieve anything other then getting under the bar and seeing what you can do. And nothing wrong with blasting a lighter weight after your max sets. Pulverize the muscle fibers more by bombing it with lighter weight after. I love hitting 225 for reps after hitting 250 to 300. It feels so much lighter and good to bang away on it after the heavy weight. Just allow adequate recovery after the session before you blast chest again.
D[/quote]
So deep? I dont think theres anything philosphical abolut checking to see that your actions are in line with your goals. When you begin it may be enough to just get in there an work. And someone who’s advanced probably knows well enough what works and what doesnt that he doesnt need a planned out, charted out, week by week graph telling him what to do - on the other hand, Hanley’s not the only one who loves sheiko so some guys do like that stuff.
But the OP’s ‘plan’ for a day where he wanted a 1RM is to jump to his desired 1RM then do two drop sets - theres more planning involved for what comes after what should be the main lift of the day than there is planning what goes into the main lift of the day
[quote]KBCThird wrote:
So deep? I dont think theres anything philosphical abolut checking to see that your actions are in line with your goals. When you begin it may be enough to just get in there an work. And someone who’s advanced probably knows well enough what works and what doesnt that he doesnt need a planned out, charted out, week by week graph telling him what to do - on the other hand, Hanley’s not the only one who loves sheiko so some guys do like that stuff.
But the OP’s ‘plan’ for a day where he wanted a 1RM is to jump to his desired 1RM then do two drop sets - theres more planning involved for what comes after what should be the main lift of the day than there is planning what goes into the main lift of the day
[/quote]
Just differences in thinking I guess. To me the “what will this achieve” seemed a little esoteric to me. With the group of guys that I lift with we range from over ten years of lifting to only two years of experience. Some are benching over 300 and one isn’t quite breaking 200 yet. Yet we will all drop set the hell out of lighter weight after maxing and have all benefited from it.
What ever floats your boat.
D
[quote]Dedicated wrote:
KBCThird wrote:
So deep? I dont think theres anything philosphical abolut checking to see that your actions are in line with your goals. When you begin it may be enough to just get in there an work. And someone who’s advanced probably knows well enough what works and what doesnt that he doesnt need a planned out, charted out, week by week graph telling him what to do - on the other hand, Hanley’s not the only one who loves sheiko so some guys do like that stuff.
But the OP’s ‘plan’ for a day where he wanted a 1RM is to jump to his desired 1RM then do two drop sets - theres more planning involved for what comes after what should be the main lift of the day than there is planning what goes into the main lift of the day
Just differences in thinking I guess. To me the “what will this achieve” seemed a little esoteric to me. With the group of guys that I lift with we range from over ten years of lifting to only two years of experience. Some are benching over 300 and one isn’t quite breaking 200 yet. Yet we will all drop set the hell out of lighter weight after maxing and have all benefited from it.
What ever floats your boat.
D[/quote]
My point was, if you’ve been training hard for a period in anticipation of working up to an new max there’s sweet FA point in dropping back afterwards, it’ll probably achieve nothing.
If somebody’s been training up to break their previous PR I would have assumed it to mean that they’ve been training hard, and that they’ve ultimately trained as hard as their body has allowed them to in preparation for the new max attempt. And any future attempts at pushing past this point would result in regression. So ultimately they’ve “peaked” and now want to see where that peak is.
How is doing 2 drop back sets after finding their new max going to give positive results? At the very best it’ll have no effect, good nor bad. More likely, if you’ve grinded out a max single and then hit 2 more sets to failure it will negatively impact your recovery time.
How often do you max? And after repping the shit out of your drop sets afterwards have you come back stronger the next week? Or has your recovery been faster? I’m just curious as to how you feel you’ve benefited from it.
[quote]Hanley wrote:
Dedicated wrote:
KBCThird wrote:
My point was, if you’ve been training hard for a period in anticipation of working up to an new max there’s sweet FA point in dropping back afterwards, it’ll probably achieve nothing.
If somebody’s been training up to break their previous PR I would have assumed it to mean that they’ve been training hard, and that they’ve ultimately trained as hard as their body has allowed them to in preparation for the new max attempt. And any future attempts at pushing past this point would result in regression. So ultimately they’ve “peaked” and now want to see where that peak is.
How is doing 2 drop back sets after finding their new max going to give positive results? At the very best it’ll have no effect, good nor bad. More likely, if you’ve grinded out a max single and then hit 2 more sets to failure it will negatively impact your recovery time.
How often do you max? And after repping the shit out of your drop sets afterwards have you come back stronger the next week? Or has your recovery been faster? I’m just curious as to how you feel you’ve benefited from it.[/quote]
I and the group I lift with don’t follow specific training protocols or cycles leading up to our max effort attempts. We go more by how we feel or if we do follow a plan it’s very loose plan and quickly modified or tweaked. We may max around once every month to two months.
How would doing 2 drop sets after a max attempt give negative results? Why or how do you determine it will have no effect? I do this often and come back a little bit stronger or with a tad more endurance from week to week. There are some weeks that it might dip in the other direction due to who knows what ever variable is the culprit. But, more often then not we progress or at worst stay at the same level. We haven’t to this point digressed.
The body is very adaptive and if you don’t limit it by believing something will hold you back (self fulfilling prophecy) it can go pretty far. I know this isn’t the case 100 % of the time and that there are limiting factors, but in the original case with the OP’s question allowing for adequate recovery time until the next chest workout I think drop sets after your max attempts will only help and not hurt.
Then again I could be full of shit.
D
If I go all out each time and treat each time as a new day, a new mountain, I will be fine. Thats how I live my life. Climb one mountain and move on to the next. If I fall off so be it. I’ll let other people record what I do if they so desire, but me, I work on pure instincts thats the only way I know.
Dedicated, what sort of numbers are the guys in your group who have been training for ten years putting up?
[quote]Regular Gonzalez wrote:
Dedicated, what sort of numbers are the guys in your group who have been training for ten years putting up?[/quote]
Some below 200, some over 300 and everywher in between according to a prior post. To be honest with 10 years exp, unless the guys who are putting up 300+ are closer to 400lbs and weighing sub-200lbs, I’d be questioning how well their methods are working.
Hopefully dedicated will come back with some more info.
[quote]Dedicated wrote:
Hanley wrote:
Dedicated wrote:
KBCThird wrote:
My point was, if you’ve been training hard for a period in anticipation of working up to an new max there’s sweet FA point in dropping back afterwards, it’ll probably achieve nothing.
If somebody’s been training up to break their previous PR I would have assumed it to mean that they’ve been training hard, and that they’ve ultimately trained as hard as their body has allowed them to in preparation for the new max attempt. And any future attempts at pushing past this point would result in regression. So ultimately they’ve “peaked” and now want to see where that peak is.
How is doing 2 drop back sets after finding their new max going to give positive results? At the very best it’ll have no effect, good nor bad. More likely, if you’ve grinded out a max single and then hit 2 more sets to failure it will negatively impact your recovery time.
How often do you max? And after repping the shit out of your drop sets afterwards have you come back stronger the next week? Or has your recovery been faster? I’m just curious as to how you feel you’ve benefited from it.
I and the group I lift with don’t follow specific training protocols or cycles leading up to our max effort attempts. We go more by how we feel or if we do follow a plan it’s very loose plan and quickly modified or tweaked. We may max around once every month to two months.
How would doing 2 drop sets after a max attempt give negative results? Why or how do you determine it will have no effect? I do this often and come back a little bit stronger or with a tad more endurance from week to week. There are some weeks that it might dip in the other direction due to who knows what ever variable is the culprit. But, more often then not we progress or at worst stay at the same level. We haven’t to this point digressed.
The body is very adaptive and if you don’t limit it by believing something will hold you back (self fulfilling prophecy) it can go pretty far. I know this isn’t the case 100 % of the time and that there are limiting factors, but in the original case with the OP’s question allowing for adequate recovery time until the next chest workout I think drop sets after your max attempts will only help and not hurt.
Then again I could be full of shit.
D[/quote]
I dont think you’re full of it. I think you and Hanley are talking about two different things. To me theres a difference between a ME day where you’re taking a heavy single or maybe going for a PR and something more akin to what hanley does where you’ve been working towards this day for weeks following a progressive overload cycle that is, more often then not, pretty well planned out.
My only point with what the OP had posted was that it seemed like more focus was being put on what comes AFTER the goal of the day, rather than the goal itself. Majoring in the minor things, so to speak
And Hanley, I’ve been benching for over 12 years and I still havent hit 405 unequipped … where is the little emoticon that signifies “shaking my fist in anger?”
EDIT to add: now that i think about it, i believe ive read about some o lifting programs, i think the bulgarians, having their guys work up to a single, sometimes a pr, sometimes not, but never missing the weight, and then dropping down and doing sets and reps at percentage based on their single from that day
So you just put 275 on the bar and tried to lift it?
Ever heard of warm ups or working up to it?
bench and creatine, bro. the new squats & milk.
i train by instinct… the only way i know how.
my instincts tell me to BENCH AND TAKE CREATINE
IT’S IN MY VERY DNA
[quote]Regular Gonzalez wrote:
Dedicated, what sort of numbers are the guys in your group who have been training for ten years putting up?[/quote]
One partner at his peak put up 315 for six. I about a year and a half ago put up 315 for four. I weighed about 230 at that time and felt very fat and awful. I currently can put up 310 315 at a weight of 200 depending on the day. I can hit 275 for six and 250 for twelve. These are clean full reps. Another guy put up 335 a couple of months ago. I am 37 years old and lift to stay in shape maintain a decent level of strength with a goal of trying to get stronger namely on bench, but it’s not life and death or with precision programs.
We get in there blast it hard 3 x per week have fun with it and again, stay in shape, so we don’t get weak and soft. I really didn’t mean to stir the shit pot just expressed an opinion really. To each their own and I wish everyone good hard lifting!
D
hey dedicated. When are you gonna join the real man at 400 lbs + bench ???
who cares if he does 225x3x5 afterwards?
You bench, you gain weight, your bench goes up.
Your bench stalls and you do something different until it goes up.
If you want to get stronger bad enough you will, you may get fat, and or be unhealthy. But you will get stronger.
[quote]triple-10sets wrote:
hey dedicated. When are you gonna join the real man at 400 lbs + bench ???[/quote]
when are you going to join the boys and bench 300 lbs +?
[quote]triple-10sets wrote:
hey dedicated. When are you gonna join the real man at 400 lbs + bench ???[/quote]
You are my inspiration the wind beneath my lifting wings. When you achieve it, it will spur me forward!
D