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Conquering Bench Press Conundrum
 

Macmade
Level

Join date: Oct 2011
Posts: 440

Wtf, I swear I logged in my workout yesterday. Ugh, again.

Anywayz, not completely recovered from the house renovation thing two days ago, nver doing that again. Squat suffered because of it especially, feeling slightly sore everywhere, just generally in a bad state.

Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 275x2.5
Out of the hole and half way there on the 3rd rep for 275. I refuse to believe that my 10lbs weekly increases is done.

Dynamic Bench: 90x15x3
Lost count screw it.

Tricep Pulldown: 72.5x3x8
Easy, 1 minute rests

Pullups: BWx6, x8
Easy

Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who's fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.

*Sigh, disgusted with squat.

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parachuter
Level

Join date: Apr 2012
Posts: 2

Macmade wrote:

Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who's fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.

*Sigh, disgusted with squat.


im that dude lol, you got a cellphone btw? pm me ur number

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Macmade
Level

Join date: Oct 2011
Posts: 440

parachuter wrote:
Macmade wrote:

Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who's fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.

*Sigh, disgusted with squat.


im that dude lol, you got a cellphone btw? pm me ur number


naw man i dont have a cell. but add me on facebook actually, I will pm you. btw, I watched some Frank Yang videos, the man is one psychopath, awsome, muva fucker.

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XArena
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Join date: Sep 2011
Posts: 750

You didnt get the 275x5 squat before i comeback! So damn close man, this week!

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Macmade
Level

Join date: Oct 2011
Posts: 440

Thinking of adjusting my template a bit for bench:

Volume Squat Day:
Squat-5x5 @ 90% of 5RM
Recovery Bench Press- 3x5 @ 70-80% of 5RM

Recovery Squat Day:
Squat-3x5 @ 72% of 5RM
Intensity Bench Press (or some variation)- Work up to some kind of max, then a 8RM or 10RM
Bench Assistance (Bench variation)- Work up to the some kind of max
Deadlift- Work up to some kind of max

Assistance Day:
Random stuff,for pump and recovery, minimum rest between sets.

Intensity Squat Day:
Squat- Work up to some kind of max
OHP (If not, CGBP)- Work up to some kind of max, then a 8RM or 10RM
Bench Assistance (Bench variation)- Work up to some kind of max

You might argue that I've got too much volume and I will be overtraining but in my defence, I space out my two intense bench sessions with a recovery in between. Also, I'm planning to up my diet by a lot and reorganize my sleep pattern, I never ever wanna experience that shitty feeling of not recovered again.

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XArena
Level

Join date: Sep 2011
Posts: 750

parachuter wrote:
Macmade wrote:

Lats were especially sore. Hate myself for not recovering, I could have 275x5 in the bag. Going to incorporate core work for lower body. Met someone at the gym who's fairly strong and he suggest that I drop DE bench and replace it with volume bench. I guess if I want to a big bench, i gotta bench big.

*Sigh, disgusted with squat.


im that dude lol, you got a cellphone btw? pm me ur number


come train with me and macmade, i saw yer youtube vids aha, ill pm you my number

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Macmade
Level

Join date: Oct 2011
Posts: 440

wtf, not recovered, most tiring session I've done in quite a while :S

Volume Squat Day:
Squat: 135x5, 235x5x5
This felt super heavy o.O definitely have been overworking myself, not gonna stop though, just gonna eat more. Alert Alert

Pendlay Row: 135x5, 155x3, 175x1
Horrible form and didn't know wth I was doing. Im guessing my legitmate 1RM is 155-165.

Pullups: BW 45x5, x4, x1, x1, BWx5, x8
Tried to get 15 but I guess not.

Overall tiring day, need to recover, fast. Gonna inject myself 4 tsp of peanut butter every half an hour tonight.

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XArena
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Join date: Sep 2011
Posts: 750

Macmade wrote:
wtf, not recovered, most tiring session I've done in quite a while :S

Volume Squat Day:
Squat: 135x5, 235x5x5
This felt super heavy o.O definitely have been overworking myself, not gonna stop though, just gonna eat more. Alert Alert

Pendlay Row: 135x5, 155x3, 175x1
Horrible form and didn't know wth I was doing. Im guessing my legitmate 1RM is 155-165.

Pullups: BW 45x5, x4, x1, x1, BWx5, x8
Tried to get 15 but I guess not.

Overall tiring day, need to recover, fast. Gonna inject myself 4 tsp of peanut butter every half an hour tonight.


Sunday, I'll teach you Pendlay rows, I do them but I just call em BB rows.. back parallel to floor, bar rests on the floor between every rep, etc. eat more!!!!!! raghh!
LOL @ the injecting

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hastalles
Level 1

Join date: May 2010
Posts: 1420

Macmade wrote:
Gonna inject myself 4 tsp of peanut butter every half an hour tonight.


hahahaha

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Macmade
Level

Join date: Oct 2011
Posts: 440

Okay so, I have not been lacking food since the start of the week but yet squat still feels heavy, probalby lack of sleep. averaging around 7 hours.

Recovery Squat Day:
Squat: 185x3x5
Wayy harder than the last recovery day.

Bench Press: 75x5, 95x5, 115x5, 135x3, 155x1, 175x2, 150x9
The spotter said I was bouncing the weight off my chest? idk, havent videotaped myself in ages but he might be mistaking my push with my hips as moving my entire upper body. Besides, my descent is always fast but controlled so he might have thought i was using momentum. Anywayz, next time Imma definitely videotape my bench.

Pin Press: 135x5, 155x5, 175x1, 135x10
First time doing this. Planned floor press first but I didn't like the exercise. Pin set ~3 inches above chest, elbows just slightly below parrallel at pin. Experimenting still.

Deadlift: 225x3, 295x3.5
Back was rounding definitely. The fourth rep got past my knee. Still I think I have 315 pull in my backpack now :)

Pullups: BWx3x10
Minimum rest.

More food, more sleep, must recover for sunday Squat!

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XArena
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Join date: Sep 2011
Posts: 750

Let me see you bench next thursday, there are too many people who dunno what theyre tlkn about lol

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Macmade
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Join date: Oct 2011
Posts: 440

Considering dropping Assistance day due to the bench press volume im getting.

Assistance Day:
Pullups: BW 45lb x5, x3
Harder than last time.

Kroc Row: 100lbx5
Okay I suppose.

Tricep Pulldown: 72.5x2x8, x7
Minimum Rest

Lat Pulldown: 120x12, 130x10, 120x12
Easy. Feeling the pump

Tricep Overhead Extension: 50x3x8
Easy.

Originally not sore today but started soring after the workout. Sunday squat 275x5! Recover!

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XArena
Level

Join date: Sep 2011
Posts: 750

Macmade wrote:
Considering dropping Assistance day due to the bench press volume im getting.

Assistance Day:
Pullups: BW 45lb x5, x3
Harder than last time.

Kroc Row: 100lbx5
Okay I suppose.

Tricep Pulldown: 72.5x2x8, x7
Minimum Rest

Lat Pulldown: 120x12, 130x10, 120x12
Easy. Feeling the pump

Tricep Overhead Extension: 50x3x8
Easy.

Originally not sore today but started soring after the workout. Sunday squat 275x5! Recover!


Holy crap, you have a lot of upper body volume buddy, Crazy that you can recover haha, can't wait to see your squat on sunday! Gunna record it!

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Macmade
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Join date: Oct 2011
Posts: 440

Funny thing today. Went to this debate thing and I decided to troll the debate cuz the resolution was shit. So during my rebuttal, I started off by laughing and calling out their fallacy then called them retarded. The judge gave me an 8/10 for delivery then scratch, a 6, then scratch again, a 4. lololol Meanwhile, 3 pieces of salmon, 5 pieces of chicken breast plus alot of other shit. Gonna take a hugggge nap.

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Macmade
Level

Join date: Oct 2011
Posts: 440

Not that great of a day, not recovery problem

Intensity Squat Day:
Squat: 135x5, 185x5, 205x3, 225x1, 255x1, 275x3, 275x1
Third rep was a huge grind. +1 rep PR, hoped for 5, hamstring weakness.

CGBP: 75x5, 95x5, 115x5, 140x1, 160x3, 140x7
Meh, mediocre.

Dumbell Bench Press: 110x8, x2x9
Meh again

Hyperextension: 45x16, x15
Strengthening my hamss

Pullups: BWx25

Going to try 275 again next time. My goal is to hit 315x1 before June.

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Macmade
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Join date: Oct 2011
Posts: 440

Videos:

Squat: 275x3


CGBP: 160x3


CGBP: 140x7


Deadlift: 290x5

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hastalles
Level 1

Join date: May 2010
Posts: 1420

damn, youre pretty fast. Try to keep the bar closer in on DL. Drag it up your shins.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

........ I'm so tempted to run Smolov or something just so I can catch up to yours and XArena's squats

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XArena
Level

Join date: Sep 2011
Posts: 750

fr0IVIan wrote:
........ I'm so tempted to run Smolov or something just so I can catch up to yours and XArena's squats


do it!! even if you lose like 20lbs on yer bench over that time, youll still have a beast bench and a much better squat !

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Macmade
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Join date: Oct 2011
Posts: 440

fr0IVIan wrote:
........ I'm so tempted to run Smolov or something just so I can catch up to yours and XArena's squats


why don't you just frankenstein Texas Method squat into your routine?

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

Macmade wrote:
fr0IVIan wrote:
........ I'm so tempted to run Smolov or something just so I can catch up to yours and XArena's squats


why don't you just frankenstein Texas Method squat into your routine?



I loathe doing stuff like that. if I'm gonna do Smolov, for instance, then I'll do Smolov. if you jack up the frequencies that you do the programs with, you aren't really doing that program.

I know I 531 my deadlift, but that's just because I didn't know how to program it.

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Macmade
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Join date: Oct 2011
Posts: 440

Easy day.

Volume Squat Day:
Squat: 135x5, 185x5, 205x1, 235x5x5
Easier than last week.

Pullups: BW 45x4, x3, x2, x3 BWx30
the 30 bodyweight pullups were done seperately of course. My weighted pullup is still fluctuating between 4-5 reps. Gotta get them up man.

Bench Press: 115x3x5
Easy. Recovery shit.

All in all, efficient day, been eating mostly meat and weight in still at 154lbs.

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Macmade
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Join date: Oct 2011
Posts: 440

Shitty Bench, Awsome Pull

Recovery Squat:
Squat: 175x3x5
Easy.

Bench Press: 75x5, 95x5, 115x5, 135x1, 155x1, 175x1.5, 155x5, 155x4
Stalled. Dead.Halt I guess it has been a good run. Going to do Incline bench now till I stall like this on that. Form was outrageously disgusting too lol, just generally not feeling it.

Deadlift: 225x3, 295x1, 315x1.5, 325x0
Hugge milestone. To think only around a month after XArena's 315 deadlift too. Almost had the second rep, above knees and all. Next week doing 305x3

Yesterday did 42 pullups with XArena at school. Wrist feeling better everyday, hopefully I can go back to OHP in 2 weeks. Meanwhile, will be doing CGBP for reps.

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XArena
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Join date: Sep 2011
Posts: 750

Congratulations!

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hastalles
Level 1

Join date: May 2010
Posts: 1420

I bet your bench would progress more if you cleaned up your form. Maybe you should change assistance exercises, but I wouldn't throw bench totally aside if I were you.

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