Almost got 300 today.

[Onenameleft]

275 on flat bench is my PB, but I'd been way under that for a while. I've been dieting since Dec, and I was down to 215, and it stalled. I tried everything, and I was just stuck for like 3 weeks. I started taking GH and after about 2 weeks I was up to 220, without any fat gain, but I wasn't really looking leaner, and then I just kept gaining.. I decided to bulk, so I'm doing a 10 week bulking cycle Cyprio/deca/GH.. Three weeks in, I'm up to about 245 (puffy as hell) but my strength is just ballooning. I got 225 easy last workout, and then did a set of 3 a 245. Today, I cranked out 6 at 225, and just decided to go for it. Just feeling the 300lbs in my hands was more than I'd ever held. I've never gotten under anymore than 275. But as I brought it down, I knew I was going to get it.. I took about a second on the way down tapped my chest to keep my mommentum going, and it started up. I knew it was moving, but at about 4-5 inches off my chest, it just hit a wall. I strained, and it went up a little more, but then my left got ahead. My spotter, helped enough to get my back evened up, and to keep me moving up. then he moved his hands away and I finished. I was close, but I know it was assisted. I've got maybe 2 more weeks, and I own 300lbs.. I know I need to hit my shoulders hard. My workout partner is really strong, and he's saying my shoulders and triceps are really my weakness. Any of you with suggestions I'm certainly open. I know a 300lb bench isn't much around here, but I was psyched about how close I got, and how fast my strength came back. Any help would be appreciated.

 

[The mann]

i would also say shoulders and tri's from where you say it stalled,i would mostly concentrate ontriceps though.that will bring your bench up.do you do any floor presses or board presses?

 

[Onenameleft]

I don't know what a floor or board press is. Can you explain those to me? I usually do either flat or incline bench, and then do the other with dumbells. I always do dips for chest, and I've really seen good strength gains since adding dips in. I usually finish off with cables or peck deck. I'm starting to believe that dips are the best all around chest exercise there is.

 

[The mann]

board press..

 

[The mann]

board press..

 

[The mann]

sorry,i tried to add pictures but some reason won't work,anyway,board press : you take 2 by 4's and stack them on top of eachother and screw them toghether.you can use from 1 up to 5 or 6 .they work the point where you are gettin' stuck.so in addition to hittin the tri's,you can use 2-3 boards and have someone place the boards on your chest and hold and you bring the bar down,pause on the boards andpush up..4-5 boards,we use like you would the lock out in a rack.it's harder because you have to bring the bar out and lower to the boards,pause,then push up.in a rack lock out you are spared from all that,you just lay under and push up.all reps on board and floor presses are to be done with pinky finger inside the lines on the bar.that is a must.
floor press:lay on the floor,(in rack)lower bar till elbows touch the ground,pause,explode up.this also helps midpoint and some say helps initial start off chest.they are wierd exercises,bt they have helped me greatly.they just add variety.go to "bill crawford page" and you'll find photo's of both.also "elite fitness by dave tate' goes into this.sorry so long.

 

[The mann]

ok,here's the board press..

and here's the floor press..

i didn't want to leave you confused so i went and found theses pic's.also go to Testosterone.net,it has awesome info.later,bro!!

 

[Onenameleft]

Thanks for the reply

I do rack lockouts, but I've never tried either of those exercises. I appreciate the input.

 

[jbw55]

go a little wider with your grip and that'll help you get 300, since you're very close to getting it, just watch your shoulders for pain and don't do this often at first, work into it a bit. Wider grip places a lot more strain on your shoulders. If you have a training partner, do negatives, in your case do 'em with 315, just handling the weight will boost your mental capability, and 300 will feel like nothing the next time you pick it up.

I agree with the other advice given as well.

 

[The mann]

onenameleft...........when are you going to try ti hit the 300 again??

talk is cheap