I raised my bench 20 lbs in 3 weeks.

[gettinlarger]

I was doin the old school thing for a while, and decided id max out today on bench, just for the hell of it. i havent done it in a couple months. last time i did it, it was at 255. then i got sick, and it dropped to like 225. within 3 weeks of it hovering around 245, i pushed up 265 today. a couple weeks doin that 5 sets of 5 thing really puts on some strength. 275 soon. 3 plates is comin too.

 

[endpoint]

5 sets of 5...is king

when i handle weights using 12 reps....it feels like nothing. but reps of 5 feels so good. I had good results when i exlusively used them.

I Still incorporate them time to time (with all my other training overtraining becomes a risk for me)

 

[Enock]

Gettin Larger I'm really interested in your lifts.

I just put up 260. With most of my improvements happening recently.

I Hit 245 before christmas was able to do 240x2 but I hurt myself on the 245. (weak rotator cuff mabe? started training them like I should have all along).

Finally about a month ago I put up 250. Then 2 weeks later 260. My goal is 275 by the end of june. But I've switched up to dumbell so it might not happen as I get unaccustomed to the bar.

Anyway seeing that our max is similar I'm curious where our other lifts stand.

I don't do all this stuff regulary but I'm listing everything I can remember so theres better chance that you will perform the same movement. When I say x8 thats only the first set after that its usually down hill. (sometimes when its x8 I do manage 9, but usually if I hit 9, next time I lift that weight I up it)

Height: 6"3
Weight: 190

Bench working set: 215x7
Dumbbell Press Working set: 100sx6 (just switched back from bar to these.)

SLDL: 275x8

CURL: 37sx8 (yeah odd weighted dumbbells)

Leg Press: 6x45ibs and a 25ibs on each side x8

Squat: 225x8 its iffy it changes based on how my knee feels. Accutane makes it crack I think which freaks me out I need to pick up a joint complex. Also I don't want the weight to get any higher. I'm afraid heavy squats will build my abs and torso muscles and make me more blocky. (I used to squat upto 275 admittly with fuck shit form and attempted 315 to shock the muscles I failed 3 times in a row dropping the bar onto these makeshift racks splintering would all over was kinda cool).

Shoulder Dumbell Press: 70sx6
Shoulder barbell press: 125x8 (Its lower than my dumbbell press because I use a wider grip, so the dumbell press is where it is because encorporate my tris into the movement more.)

Chins: my weigh 190+50ibs for 8 (I can't seem to improve this anymore, I guess because as I gain muscle weight, this just gets harder aswell. cutting now mabe it will go up as hopefully I lose weight but not muscle)

(chins are underhand close grip, pullups are overhand) (chins just seem to hit my back better since it puts my bis in a stronger position they don't quit before my lats)

Decline press bar press: 225x6 don't do it all the time
Incline dumbbell press: 80x8 (do this later in routine) I do either this or the decline bar never both right now I'm doing this)

Dips: 190+50 x8 Though I really love these, they often cause pain in my left trap, only immediatly after the excersize. I used to do these every chest day, now I rarely do.

Shrugs: 365x?14 changes based on how much pain my thumbs can tolerate. Usually do 2 sets of this then last set at 315. Then occassionally I use a calve machine to finish off my traps since I don't have to worry about my grip.

Tri-press: 150x8 (done on chest day after my other lifts mabe thats why its so sorry?)

Ok your turn.

 

[rippedtrojan]

enock, you bench is super weak compared to the rest of your lifts. do you feel that your chest is a genetically weak link?

 

[kunta]

hey enock whats your BF% at?

 

[Enock]

enock, you bench is super weak compared to the rest of your lifts. do you feel that your chest is a genetically weak link?

I don't think so, It might be my tris.

hey enock whats your BF% at?

I dunno I'll post a pic later today.

Mabe someone can't point out where I need focus.

 

[Enock]

Ok I can't get this off my mind now.

When you say my bench is weak do you mean just the max?

If so then mabe its because I almost always do dumbell work? So when I switch to the bar I'm just not accustomed to it aswell? Mabe I don't give myself enough time to really train my max. Since I use dumbells all the time and when I want to test max I switch to the bar for mabe 3-4 weeks. (at this point mainlly doing powerlifting style work to get my max up).

Or do you mean that my bench is just weak overall. My working sets included. If thats the case I'm clueless as too why and would really like to get to the bottom of this.

Again I'll post my pics in a few hours. Mabe theres an obvious inbalance that I can't pick up since its harder to judge your self.

 

[Enock]

http://www.picturetrail.com/gallery/viewp=999&gid=857300&uid=570752&members=1

Currently cutting low carb. No longer 190 down to 188.

All I can say holy shit I'm getting off this lowcarb crap muscles look flat as hell no actually non-existant. (obviously no pump before pose "as if I could!")

I'm gonna up the carbs in the diet and take the shots again next week. I didn't realize how flat low carb makes me.

It might be hard too see why my bench might be so low with these pics. With these pics I'd come to the conclusion that I don't train at least not with weights and thats why by bench sucks.

damn they should be better next week.

 

[gettinlarger]

yeah enock, as compared to your other lifts, your bench is kinda weak. some of my lifts are ...

bench - 265 once
db press - 90s for 6
incline db press - 80s for 6
curl - 115 for like 4
oh press - 165 for 6
db oh press - 70s for 6
squat - havent gone heavy in a while, so i dunno, probably around 225+
dead - 315 for 2
skullcrush - 115 for 6
shrug - 275 for 8
b.o. rows - 110s for 8

so yeah bro, our benches are similar, but youre a lot stronger in other things. oh, im 5'9, about 170 lbs right now.

 

[b fold the truth]

If you want to increase your bench press...you need to be doing a WSB routine...

B True