Pissed about my bench

[G2]

This is just a rant. Feel free to post or ignore.

I felt real good on the bench today.
135x10
185x10
225x8
255x6
So I put 300 even on and I coud not get it! I am soooo PISSED!! If you can get 255 6 times clean shouldnt you be able to do 300lbs once?

 

[Mudge]

If you warmup correctly yes.

My warmup is:

34%*10/12
58%*5
81%*1

Then I go to my work sets. I sometimes warmup rotators/triceps a little as well, depends how I feel. The more I lift the more I seem to require more warmups.

 

[syko]

you made too much of a jump from 255 to 300....you should have just kept progressing in warmups till you hit the 1RM

 

[G2]

Well I can get 285 2x. well 1 clean and 1 more with a little help. So I just went for it. Oh well.....sticking point I guess.

 

[pullinbig]

wheres the sticking point. you can work that and break thru those barriers.

 

[Golden_Muscle]

Your just not strong enough yet. Keep training.

 

[jcp2]

you did 34 reps before you attempted your max, try doing 15-20 and no more than three in any set, except maybe the first warmup where you do five or six. I guarantee you hit 300. Well almost guarantee, lol.

I would do something like this

135x5
185x3
225x3
250x1
275x1
300x1 That is 14 reps, you could maybe throw in another set of 3 somewhere in the beginning, but this would usually warm me up enough.

 

[G2]

Hmmm I never thought about doing it that way. I guess I just firgured 135x5 isnt really a warm up. I could do it 20x. But I see you point that I am trying to save more strenth for the last max rep. Point taken thanks!

 

[Mudge]

Dude I could do 225 for about 30 reps, I still warmup with 135. I force myself to because the more weight I use, the more my body seems to hate me if I dont warmup slowly and progressively. Right now my right elbow and wrist hate me for lifting heavy for long stretches, so even more warmups are in order, and probably 4-6 reps instead of 1-4.

I'll try JCP2's routine just to see if/how it helps, since its a bit more progressive.

 

[jcp2]

i find that if i use more sets instead of more reps per set, i stay stronger. I would rather do numerous sets of 3 at 225 to warmup than one set of 10. I think my last bench workout went something like this
135x5
225x3
275x3
315x3
335x3
365x3
385x2
405x1 with a near miss on the second.

 

[Golden_Muscle]

This is how I do bench.....at 210lbs bw.

225 x8
275 x8
315 x13
405 x3

Warms me up very well for my last set. Maybe if I did less reps (like 5 with 315), maybe I could squeeze an extra rep on the last set, but I doubt it...

I make pretty big jumps in weight it seems, but it works good.


Dont tire your muscles, just get them ready. Your first 2 sets should be a joke, then a haevier set with high reps, then your last. Its different, but good for me.

 

[Bimmer]

to many sets before maxing, warm up and do a heavy set , than max. Just make sure your warmed up so you dont injure yourself. BTW whats your weight

 

[Mudge]

The original poster did warmup sets, not work sets, and many people do work sets and max on the last. I do not use that method but I tell you, I need plenty of warmup, my left elbow and wrist are about killing me right now from heavy benching and this all developed in the last month or so.

When I was weak as shit and barely benching 3 then sure, I could walk in there without warming up and go straight to my max, or do a single quicky warmup set, and I was fine. When you start benching heavy for your body/frame/genetics you need plenty of warmup sets.

 

[G2]

When I was weak as shit and barely benching 3

Are you talking about 300lbs? Cause thats what I coudlnt do once! Are you trying to hurt my feelings? LOL
I did warm up a bit.
135x10
185x10
225x8
255x6
Then 300 i only got halfway up and choked!

 

[DADAWG]

Dude I could do 225 for about 30 reps, I still warmup with 135. I force myself to because the more weight I use, the more my body seems to hate me if I dont warmup slowly and progressively. Right now my right elbow and wrist hate me for lifting heavy for long stretches, so even more warmups are in order, and probably 4-6 reps instead of 1-4.

I'll try JCP2's routine just to see if/how it helps, since its a bit more progressive.

tiny meeker benches around 800 pounds and when i saw him compete his first warm up set was with the bar .i start with the bar as well , warming up starting that low and carefully doesnt mean your weak , it means your smart

 

[Mudge]

Are you talking about 300lbs? Cause thats what I coudlnt do once!

A lot of guys would still say I'm weak as shit, I haven't put up more than 390. I went for 400 the week after and hurt myself, so now I'm on a setback. I pulled fina and drol and there went my strength, down to 380 now. Some guys can do that shit naturally, I'm tall with about an 85" reach and I dont have the genetics for being a natural superman, thats life.

Anyhow though with my current strength my joints are not always my friend, so I need to give them a break now and then, as well as plenty of warmups - when in the past I didn't warm up shit.

Besides proper form there are some secrets to getting that bench up, I'm not loaded with secrets with my meager numbers but things like NO HESITATION, mental motivation/pump, yada yada. I like to get away from where I am working in between sets, go get some water, walk around a bit, whatever. Then when I'm ready to hit my set I'm "going back into work mode."

Its like they say dont read books in your bedroom, because you associate it with sleep, not study. Between my sets I want to clear my head and get off topic so to speak, then when I'm ready to step into the "hellhole" again I go back to kick ass. That is what helps work for me, find what works for you.

I have trained off and on for a long time, but was putting up 265 before I started cycling, around 210 pounds @ 6'2", so I'm no he-man either.

I row more than I bench, is that crazy? My opening set is 315*10, I get up to 345*6.

 

[jcp2]

http://www.prowriststraps.com/knee_wraps_wrist_wraps

mudge, this will help your wrists considerably, i just bought a pair, and they help quite a bit with the wrists.

 

[DADAWG]

http://www.prowriststraps.com/knee_wraps_wrist_wraps

mudge, this will help your wrists considerably, i just bought a pair, and they help quite a bit with the wrists.

go with at least the 20 inch wraps , 12s are just to short

 

[Mudge]

Sounds good, my wrists are a puny 7.75" but yeah 12s sound suitable for women.

I had bought some gloves with a built in wrist support, but they are padded too thick and screw up the lifts.

 

[DADAWG]

Sounds good, my wrists are a puny 7.75" but yeah 12s sound suitable for women.

I had bought some gloves with a built in wrist support, but they are padded too thick and screw up the lifts.

definately go with 20 inch wraps , im not familiar with the brand jcp suggested they may be great check them out as well as the inzer and titans you can find in my powerlifting forums link .