Agreed… and I’ve never even come close. Even in the 315-345 range I was having chronic shoulder issues. If its any consolation only about 1 in 1000 men can even bench 225lbs or so I’ve seen statistically thrown around.
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well that makes me feel better about my poverty bench
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Similarly I could barely bench 300 before I really stopped enjoying the lift. Probably mostly because I sucked at it, but also because it made my shoulders and really my elbows hurt.
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I’ve found that being strongish on the bench isn’t very sustainable for me. I’ve only gotten up to the 4 plate mark, but my shoulder and elbows haven’t been able to stay in the high 300s, low 400s for very long. Each PR that I’ve gotten past 375 lasted around a month before an issue would occur. After 385, I didn’t feel any pain, but my left arm lost around 2/3rds of it’s pressing power. Took almost a year of not being able to bench over 200 lbs, then it started getting better and I was able to push again, and got to 405 lbs. About a month after hitting that, and it felt like I had sand in my shoulder joints. Had to cut volume and weight to not be in what I’d like to call concerning pain while benching. My max just slowly dwindled away.
I am confident I can still do 3 plates (did so a few months back), but not a whole lot more than that. I just kinda decided it wasn’t worth it for me. I’d like to get to something like 365 lbs, but I need to do so smarter than previously. I can’t use the high volumes I used before to get there, or I fear it will be injury number 3 waiting for me. I think I should be able to press for 10 sets a week if spread out on two days if I am smart with it (not all bench flat bench). I was doing like 25 sets a week pressing (15 or so on the bench, 5 or so overhead, and 5 or so incline) to get to the higher numbers.
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This is an interesting jumping off point - what are your (or anyone’s) thoughts/ experiences with higher volumes, typically implying lighter weights, vs. lower volumes, implying heavier weights, for joint aggravation? I used to err light, but now I’m starting to think reps are reps (assuming decent form) and maybe just doing fewer of them in a given week would be less abusive.
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That’s the essence of Advanced guy training like DoggCrapp. You go “heavy” so you get all the benefits of heavy weights.
Then you use a slow eccentric and take every set until you can’t maintain the slow speed. “Task Failure” counts as much as regular failure. So you get all the benefits of going all out.
And as long as you’re consistent in the execution, adding weight will really make you stronger.
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I was just doing a lot of bench. Sets of 5-10 reps mostly. Volume on other lifts dropped as benching 405 was the goal. This wasn’t sustainable, and likely is why I ended up with injuries. My pecs locked up a few times after training while at home. I think the same thing as a charlie horse. My upper body pressing muscles were taking a beating.
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It is infuriating how much common sense you insist on bringing to every conversation. But you are right: there is some nuance to the “advanced” training themes, and a lot of that is just about adjusting to your recovery capability as you get stronger and older.
That’s pretty intense! I can do that on things like abs and calves, but it’s pretty tough on the bigger upper body muscles.
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Thats absolutely 
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I’m 6’1 and weigh 230lbs
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Thanks I’ll check it out!
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