Yeah, it was the six week plan from bodybuilding.com that you recommended but it had flyes and dumbbell benching in addition to the paused and bench. To be honest I was concerned about how long it would take adding those in, so if you skipped them I may follow suit, or only add them in on a Saturday when I have more time. Cheers for the reply.
Well, today has been a revelation. Having a bit of time to myself yesterday I thought I'd refresh myself on bench press technique so watched the video below:
Realised that my grip has been really narrow. Widened my grip during my session today and the 3*3*61kg, which I thought I may fail on absolutely flew up and down. Can't believe such a small tweak has made such a big difference.
Just goes to show that if you train by yourself (as I do) it's well worth revisiting your technique from time to time.
As it felt so good I thought I'd try an 80kg for one after my work sets - failed but got it down under good control and a couple of inches back up, which was much better than my previous fail. Won't be long before I test my 1rm again and hopefully I'll get the 80 this time.
Realised that my grip has been really narrow. Widened my grip during my session today and the 3*3*61kg, which I thought I may fail on absolutely flew up and down. Can't believe such a small tweak has made such a big difference.
Just goes to show that if you train by yourself (as I do) it's well worth revisiting your technique from time to time.
As it felt so good I thought I'd try an 80kg for one after my work sets - failed but got it down under good control and a couple of inches back up, which was much better than my previous fail. Won't be long before I test my 1rm again and hopefully I'll get the 80 this time.
Charmless Man
Striker
My bench grip preference seems to vary all the time. No idea why.
Currently I have my pinkies just inside the rings (ooo-er!) but I’ve been as wide as middle fingers on the rings before. Mad how different it can feel.
Rest and test this week. Going to do a ‘mock meet’ on Friday night I think.
Will be interesting to see if my deadlift goes up having squatted so much. Even though I haven’t deadlifted.
D
Deleted member 41527
Guest
I continually get a painful shoulder from using a bar, I think it is the rotator cuff tendons that get sore. I generally stick to dumb bells so I can tuck my elbows right down to protect the shoulder.
When I have used a bar it's putting a bench under the Smith machine to help with stability. I think I may try again this week with a wider grip and keeping the bar lower on my chest.
When I have used a bar it's putting a bench under the Smith machine to help with stability. I think I may try again this week with a wider grip and keeping the bar lower on my chest.
Charmless Man
Striker
D
Deleted member 41527
Guest
I do some stretches to warm up on the mats. Not sure what you would call them. Just lay on my side and stretch arm up and over the other way.
Yeah I have thought I might be getting it a little wrong positioning wise on the Smith machine. I use it as I gym on my own and so it's nice to have the stability and be able to go big. Barbell would see me wobble all over. I just feel I am a little limited sticking to dumbbells though. Even though I am comfortable with them.
Update - stayed at home and did a chest workout of just press ups today. Couldn't get to the gym and thought I would improvise and mix it up a bit.
Charmless Man
Striker
Ok so sounds like you could do more to warm your shoulders up. Band pull apart on bench plane and ohp plane. Then cable face pulls.
I would urge you to try free barbell press though.
Lewberry pie
Striker
Barbell evangelist
Charmless Man
Striker
Barbell evangelist
You shove them up ya pumper you fat slut.
Lewberry pie
Striker
There's a few good gyms round sunderland, fitness 2000 is good
D
Deleted member 40035
Guest
what is the most you have bench pressed - me 70KG but I could do a lot more if I trained for it.
you should start a log
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rey mysterio
Winger
Doing 5x5s on squats deadlift and bench (push/pull splits with other moderate weight exercises and a shit load of yoga for isometrics/mobility)
At the start it was 120 160 80 - aiming to get back to 140 200 110. Should get there within six weeks. Really want to hit a half Eddie (250kg) deadlift by the summer though that’s the big one.
At the start it was 120 160 80 - aiming to get back to 140 200 110. Should get there within six weeks. Really want to hit a half Eddie (250kg) deadlift by the summer though that’s the big one.
Deleted User 11453
Striker
Not much to brag about when you weigh 25 clem, m8.
rey mysterio
Winger
Not much to brag about when you weigh 25 clem, m8.
And the rest
Aiming for 168lb for the summer
Deleted User 11453
Striker
76kg ish.And the rest
Aiming for 168lb for the summer
Your lifts are ok but any reason for relatively weak bench press? Serena Williams legs and a pigeon chest?
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Do you have warm up sets for your benching as well as the stretches? Could you bench in a squat rack if you're worried about failing if you're by yourself?
1rm test day for me yesterday. I forgot to set my alarm Tuesday so slept in and missed my gym session. Meant I trained Wednesday, so thought I'd give myself a couple of days rest and then try my one rep max's Saturday. Results are as follows:
Squat - 145kg (+5kg on previous)
Bench - 71kg (+1kg on previous)
Deadlift - 145kg (+5kg on previous)
All at 66.1kg body mass.
Chuffed with the squat - 145 was the start of 'Advanced' on Strength Level at my previous body mass so wanted to hit that, when I rechecked at 66.1 it had dropped to 139kg, so comfortably in that bracket now.
Deadlift is encouraging - confident I'll do 160kg this year to get 2/3 of the way to the 400kg club.
Bench was disappointing. The 71kg was easy - I really wanted it to be part of the warm-up and only put it in to make sure I nailed a PB. It was that easy I jumped to 80kg after it, failed that and 75kg. Still, a PB. On holiday in March and after that going to finish Stronglifts and go for the six week bench solution. Hopefully improve it significantly. Given myself to the end of next year to go for the 100kg to complete the 400kg club.
Things that I've learned from this 1rm test:
1. That extra day's rest was really helpful, going to make sure I give myself at least two days before the next try.
2. I was strict and made myself wait five minutes before the biggest lift. This helped too. In the past I've only waited 3-4 minutes. I find it difficult to be patient as I just want to attempt the lift.
Probably got another couple of kilos to lose before I'm at my target mass and then can start to eat at at least maintenance too, which will hopefully help me to really kick on.
Charmless Man
Striker
I’d be astonished if anyone could keep up sufficiently aggressive rates of progression to get from 160kg to 250kg in what’s really only a few months. Good luck though!
rey mysterio
Winger
I’m only aiming for 1 rep at 250kg - last year I got to 220kg but decided to ease off as it started to get very taxing. Cardio went out of the window as my back was taking a pasting.
I managed 5x5 170 deadlift on Friday so I’ll be aiming for 175 next. I think once I’m at 5x5 200kg then I’ll be ready to go for a 250kg 1 rep max. Hard graft though.
