A thread for the most bro lift, to discuss all things bench press.
Saturday I'm going for a new 1rm of 340 lbs. I was thinking of doing my normal strategy, what do you guys think?
>5 slow reps of 1pl8
>5 slow reps of 2pl8
>1 rep of 290 lbs
>1 rep of 3pl8
>1 rep of 340 lbs
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Looks good, maybe do a 1-2 more warm-up sets.
I'd prob go
>barx5
>1pl8m8X5
>2pl8m8X3
>255X3
>290X1
>3pl8m8X1
>340X1
Is that you benching?
Thanks.
Bumping with a video of a recent bench press competition I did:
youtu.be
It is me.
Why dedicate yourself to bench only? Why not squat/deadlift as well to do powerlifting?
>Benching has always been my weakest lift
>Doing Stronglifts
>Second workout trying for 3x5 175
>On the final set
>Listening to pic related
>Lowering the bar for 5th rep
>Eminem is screaming
>Push the bar up
>Halfway to lockout
>Struggling but the bar is moving
>Some asshole runs over and spots me without asking
>Lifts it off me and robs me of the lockout
>Smiles at me and gives a thumbs up before he walks away
What the fuck, man. I fucking hate normies.
I wouldn't do slow reps before going for a max, I'd be trying to move the bar as quickly as possible.
Oh, okay. I assume you are in the 165 or 148 weight class? That is a pretty insane bench at your weight. My best is 335 at 198, but I am not a specialist (actually switched to oly lifting recently).
it appeared to the man that you were in immediate danger, and he ran over to help you.
you're an ungrateful edge-lord.
For my workup to 340 I do
Bar x5
135 x3
185 x3
225 x2
275 x1
315 x1
Reps are never done slow always done explosive (except sometimes on eccentric when my biceps are fried)
I always end up hurting myself somehow with squats or deadlift. Bench press is love, bench press is life. I accept my destiny.
I always very a spotter for my last set, and tell him specifically to not touch the bar unless I say "help".
I should clarify: by slow I mean slow going down, pausing at the bottom for a second, then going up as fast as possible.
I weigh around 202 lbs
That's a lot of warming up, wew lad.
I just got 5x5 of 275 today.
>get 90 x 3 for an easy triple on monday
>think i might actually get 2pl8
>get a dyel pajeet to spot me, unsurprisingly the second i start to grind the rep out he grabs the bar and racks it
>decide fuck spotters and try again without one
>the fear of failure must have helped, finally get 2pl8 for the first time
>do bench this morning and even 85 x 3 is heavy as fuck
>mfw
i fucking hate it when people do this, the problem is you can't chew them out for it because you look like a grade a cunt if you do
Work your legs once in a while holy fuck
I never tested my 1rms
I lift since 2 years and the lowest I ever went was 5 reps.
You guys made me curious tho, I will try it for the first time on Sunday, will use the set method from above, what can I expect if I rep 100kg x 8?
Thank God there's no pajeets at my gym, we have too many loos.
I ACCEPT MY DESTINY
Using this site, around 127 kg
strengthstandards.co
Is it possible to get higher gains on bench if I do different forms of it every other day? Like the SS method but with Bench press
> (You)
>I weigh around 202 lbs
The fuck? Are you some sort of lanklet?
OP here. What I do is 5x5, and after each successful day, the next time I add 5 lbs to the last set. Then the last 2 sets, and so on until I'm doing all 5 says with the additional 5 lbs. Rinse and repeat
6'1" so not really a lanklet, I just lack calves like a farmer without milk.
Bump, anyone want / have bench press tips?
Higher frequency (benching more days), more specificity (flat bench, incline, closegrip are very specific. dips, pushdowns, flyes are not specific). keep volume up but spread it out so you do less volume per day but equal or even slightly more.
High Volume, Low Intesnsity, Medium Frequency = Sheiko
Low Volume, High Intensity, High Frequency = Bulgarian Method
did that guy really bench 3pl8?
slightly more per week*
>tfw so fucking close to 2plate but always fail at that last little push
Bench is my best of the big 4 (which goes to show how fucking weak I am), I've got a decent chest but long arms that held me back until I got gud with form.
Definitely my favorite lift though, no better feeling than collectedly forcing up a hard last rep then popping up and seeing your huge chest in the mirror
How do I git gud at bench? I've plateaued at 1 plate for months
eat more
Focus on form, I stalled too until I realized I wasn't maximizing my power.
Put your feet far back and arch your back a reasonable amount. Don't go exorcist mode like that Russian girl but don't just splay out like a dead fish. Clenching my ass muscles helps me get up a difficult last rep sometimes.
Numbers-wise I'd try doing your normal progression but add a 2.5 lb plate to each side. It's not really enough to feel a difference, and it got me over the psychological barrier of "1+ plate"