Miked8c's log: 300 and Beyond

[miked8c]

Bench day

195x5
220x3
245x5

Fmy life. Seriously I hate how all my other lifts shoot up and the only way I can put weight on my bench is buy gaining weight. Its bush league.

I attribute today's failure to many things:
-Mentality, I didn't plan on going to the gym today until the last minute because my back as hella sore from yesterday.
- I didn't focus on my warm up and baby'd the weight up so that I was not ready for my top set
- I skipped my military press day because of the club and therefore had not done upper body for a full week.
- I suck


Next cycle I willl have my lifting days down and won't be skipping days. I finished my last bench workout(not including deload) for this cycle, and I havn't even started my first military press workout because I hadn't had the time and the first lift I sacrifice is the military press.

Next week I need to improve.

 

[the.gladiator1987]

Fuck dude next time ull get better lift on bench for sure if u don't skip military. Ur upper body looks like ur reppin 315

 

[miked8c]

Yeah its effin gay, I'll try one more cycle and if it doesent go up than I will start doing board or floor presses.

 

[the.gladiator1987]

do u do weighted dips?

 

[miked8c]

Yeah not enough though.

I think I'll work up to a heavy 3 rep max with board press, and them from there a heavy one rep.

I'll use some heavy ass weight on these, no way can my bench grow off of one heavy set a week.

What pisses me off the most is that my other two lifts, squat and deadlift are both great. Aside from my bench I have reached the 543hundred scheme for all my lifts. I can easily squat more than 4, if I had to I know I could rip 5 hundo of the ground but my bench just stubbornly wont increase.

 

[ghettostudmuffin]

This is about the only thing I don't like about 5-3-1. Depending on the person different frequencies and loading schemes work differently.

My deadlift seems to go up great on 5-3-1 as far as increasing weight with reps, but it didn't have the carry over to a max dead that I thought it would.

Bench was responding, but not as well as 5x5 because as the weight has gone up the reps have done down. Squat pretty much stagnated.

I greatly prefer 2x a week bench and squat with linear 5x5. I don't think I would do dual factor 5x5 without assistance since the intensity level is alot higher than the linear, but the increased frequency and stimulation with linear 5x5 coupled with each workout's top set not being as taxing seems to work better for me.

You could do floor presses, but before you do you need to ask yourself what is your weak point on bench? Is it getting it off the chest or finishing because if it's the chest part I would do dumbell or slight incline dumbell bench instead for a couple cycles.

 

[Tblock1]

Yeah not enough though.

I think I'll work up to a heavy 3 rep max with board press, and them from there a heavy one rep.

I'll use some heavy ass weight on these, no way can my bench grow off of one heavy set a week.

What pisses me off the most is that my other two lifts, squat and deadlift are both great. Aside from my bench I have reached the 543hundred scheme for all my lifts. I can easily squat more than 4, if I had to I know I could rip 5 hundo of the ground but my bench just stubbornly wont increase.

Not to get down on you but I really doubt you could pull 500 off the floor man. Sorry about your bench I would try weighted dips and maybe db bench

 

[miked8c]

Idk man, my 1RMs are always higher than my rep maxes. I think if I went for a true max attempt for 5, I got syked I could pull it. It is 150lbs. More than what I am pulling now for 15 reps. I think it could happen.

This is beside the point though, my bench is seriously lagging and frankly I don't know how to address it.

Maybe...

Military Press 531 scheme
Heavy dumbell chest press: Heavy 5 x4 sets

Bench Press 531(instead of doing max reps on last set just do prescibed, so instead of 245x5 it would be 245x1 to conserve energy but still follow the program)
Rack Bench(Safety Bars to about 6 inches off chest): Heavy 3 then work to Heavy 1RM

Maybe this will cover both bases on the ROM of my bench, just spitballing here. Opinion encouraged.

 

[the.gladiator1987]

weighted dips homie, always made mine skyrocket. I jus did 315x4 on flat bb bench and im doing dips with 3 plates attached for reps...

Also hows your military? push presses instead of reg military presses always made the weight go up

 

[miked8c]

315 for 4 reps is bullsht, seeing as I can only do 245x5, makes me feel like a B.

In all seriousness thats damn good kid, even for being on thats impressive. How tall are you? Has bench always been your best lift?