Great training OP. 330 is an awesome bench!! I use the arc as well. Hit about the nipples and drift back a little as the bar goes up.
Funny with bar path, I can bench both ways. Raw at least. Somehow I have gotten where either I can bench straight, which is a really nice short path for me, but still it is more natural to bench in a ‘J’. And when I am in gear I have to follow that J. Maybe J isn’t right, but up and back definitely.
Nice benching going on over here.
[quote]maraudermeat wrote:
if i’m understanding you right, you are pressing the bar straight up?? i find the bodies naturally presses at an arc back over the shoulders. the weight shouldn’t drift back over the face but back over the shoulders is optimal. my bar path starts at the nipple line and then arcs back over the shoulders. if i was to attempt to press straight up i wouldn’t have nearly the lockout power.
[/quote]
Well - with lighter weight it “feels” like its going straight up, in reality it may be arcing. I need to pay closer attention and learn how to video. The lift above noticably went from nipple to shoulder about mid-way up. I didn’t pay attention to the 330 because I was just trying to survive. Didn’t have a spot - just the rack safety bar.
Thanks for the great feedback guys. I’m going to stick to the template and stop shocking my CNS for a while.
Damn, I’m late but that is some very stout Benchin’ OP…Congrats on the big number; especially at 190…WOW good stuff!! I’m jealous as hell.
[quote]PeteS wrote:
I can bench both ways. [/quote]
I thought so.
[quote]ecogenx wrote:
[quote]PeteS wrote:
I go both ways. [/quote]
I do too.[/quote]
the truth comes out.
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
[quote]PeteS wrote:
I go both ways. [/quote]
I do too.[/quote]
the truth comes out. [/quote]
I see what is going on here. Meat is just jealous of all my (gear)whoring. It just means I get to hold more (weight) in my hands.
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
[quote]PeteS wrote:
I go both ways. [/quote]
Not me.[/quote]
Me too [/quote]
Now the real truth comes out.
Sorry for hijacking your thread OP.
[quote]ecogenx wrote:
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
[quote]PeteS wrote:
I go both ways. [/quote]
Not me.[/quote]
Me too [/quote]
Now the real truth comes out.
Sorry for hijacking your thread OP.[/quote]
There’s no way I’m ask’in any of y’all for a bench spot.
Not sure what I might see look’in up.
Now all that gear darkside stuff is making more sense.
[quote]Oldman Powers wrote:
Cycle 1, Week 3
5/3/1 week, here we go!
Bench -
WU 20xbar, 20xbar, 10x135, 5x185
Working sets -
5x225
3x250
1x315
1x330
BBB -
5x10x155
Kroc Rows -
5x10x65
Other:
Curls -
10x75
10x85
5x95
Decided to test my 1RM to see exactly where I’m at. 315 went up OK but my form was off. I bent the plane line going up. In other words, the bar started up vertically from my chest about half way up it shifted about an inch towards my head. Not a big deal but I like machine-like form. 330 felt like a house. I didn’t want to be owned by a 50 year old, 192lb old man. Tough shit - It went up. Felt like I was going to shear every muscle between my ribs and hip along the way.
I’m spent.
For those of you more experienced with 5/3/1, should I reset my 1RM to my true 1RM or continue at 90%?
Thanks!
Oldman[/quote]
Nice work on the benching
Thanks ruglayer - Hope I have enough left in the tank for the rest of the week.
[quote]LittleStrick wrote:
[quote]Oldman Powers wrote:
By the book - A couple of quotes from Jim.
“Most people live and die by their 1-rep max. To me, this is foolish and shortsighted. If your squat goes from 225x6 to 225x9, youve gotten stronger. If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up.”
“you don’t have to train maximally to get strong. You just have to train optimally.”
“In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on.”
I’ve been confused about the 5/3/1 week thinking it was OK to test a 1RM. In reality, Jim wants me to do as many reps against 95% of my 90% 1RM. In the next cycle I add 5 lbs for upper body and 10lbs for lower body to the estimated 1RM and then take 90% of that number as my adjusted 1RM for sets. I probably short changed myself today. I should have shot for 5+ reps at 285.
I get it.[/quote]
Jim, obviously, conveys a lot of truth in what he says. There is one point where I differ from him, though. I don’t disagree, just differ. He says, “If your squat goes from 225x6 to 225x9, youve gotten stronger.” I would agree with that, BUT, it can also be indicative of endurance. You can add those 3 reps without ever getting stronger, because endurance will cover it. That being said, you will, in that rep/weight range, gain strength as well.
That is why I like to test my max. According to his formula, given the reps I was putting up before veering off 5-3-1, my bench max should have been 360#. Obviously, since I haven’t put 350# up yet, that is not correct. Has my strength gone up? Sure. But my endurance has gone up even more.
Also, since I have happy dreams of oneday pressing 405#, I need to test my 1RM…unless I just want to wait until my monthly +5# gets there, which I don’t.
Not to mention, anyone wanting to compete kind of needs to know what their max is.[/quote]
@ LS Look at it this way. If you increase your 226x6 to 226x9 you did get stronger. ( In a higher rep range) It will transfer over to your lower rep ranges over time.
Question for LS you sound like me. My rep numbers are way off skue to what my true max is IF the formula calls for more reps than 3. Other than that It is pretty spot on. Try that next time. Do not base your 1rm off anything more than 5rm at most.
Nice work , you have a strong bench.
geez these big guys sure do get around.
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting.
[quote]FISCHER613 wrote:
Question for LS you sound like me. My rep numbers are way off skue to what my true max is IF the formula calls for more reps than 3. Other than that It is pretty spot on. Try that next time. Do not base your 1rm off anything more than 5rm at most.[/quote]
Fisher and LS - That’s what I’m think’in as well LS and I’ve been ponder’in (Texas) this for the last few days after reading your about your last bench day. I’m going to stick to the program for a good 6 months and if I run into high rep numbers on my 5/3/1 week at 95%, it simply means upping the 1RM more than 5lbs. If I do 9 at 95%, hell I’m putting it up 20lbs on the next cycle. 95% of 90% is a lot of weight off the real 1RM.
[quote]PeteS wrote:
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting. [/quote]
No Problem. Thanks for represent’in.
How do I join the club? Does bald count? Maybe I just gotta lift ugly amounts of weight. It’ll be a while before I’m truly fugly. I’m just sorta ugly.
[quote]Oldman Powers wrote:
[quote]PeteS wrote:
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting. [/quote]
No Problem. Thanks for represent’in.
How do I join the club? Does bald count? Maybe I just gotta lift ugly amounts of weight. It’ll be a while before I’m truly fugly. I’m just sorta ugly.[/quote]
Bald is a prerequisite. Beard and gut are optional.
[quote]FISCHER613 wrote:
@ LS Look at it this way. If you increase your 226x6 to 226x9 you did get stronger. ( In a higher rep range) It will transfer over to your lower rep ranges over time.
Question for LS you sound like me. My rep numbers are way off skue to what my true max is IF the formula calls for more reps than 3. Other than that It is pretty spot on. Try that next time. Do not base your 1rm off anything more than 5rm at most.[/quote]
Thanks, Fischer. I agree. I was just pointing out that at higher reps it can be deceiving.
I will give the calcs on lower reps a go. That may be just the ticket. Problem I have is that on 5-3-1, the weights I had on 5 and 3 days were far too low, and I was getting high reps. I was then maxing on the 1’s week, instead of repping out. So I had no low rep RM to calculate with.
On my current “program”, I haven’t been repping out until set 4. So, I am already tired. Next 5-3-1 cycle, I will stick with the program on week 3…or just up my training max on bench.
[quote]Oldman Powers wrote:
Fisher and LS - That’s what I’m think’in as well LS and I’ve been ponder’in (Texas) this for the last few days after reading your about your last bench day. I’m going to stick to the program for a good 6 months and if I run into high rep numbers on my 5/3/1 week at 95%, it simply means upping the 1RM more than 5lbs. If I do 9 at 95%, hell I’m putting it up 20lbs on the next cycle. 95% of 90% is a lot of weight off the real 1RM.[/quote]
Sounds like a plan. I think, after 1 more cycle of my NB (which, according to Jack, actually has a name), I will go back to 5-3-1 This time, though, I am going to set my training maxes higher.
[quote]ecogenx wrote:
[quote]Oldman Powers wrote:
[quote]PeteS wrote:
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting. [/quote]
No Problem. Thanks for represent’in.
How do I join the club? Does bald count? Maybe I just gotta lift ugly amounts of weight. It’ll be a while before I’m truly fugly. I’m just sorta ugly.[/quote]
Bald is a prerequisite. Beard and gut are optional. [/quote]
Hmmmm…I have the gut and beard, but I’m not going bald. Kevin does say that I look like Shrek, though. Is that enough? Or is it like OP says, and I have to lift hideous amounts of weight?