Bench Press challenge...



  • [url="http://www.daimenhutchison.com/phpbb3/viewtopic.php?f=1&t=34170"]viewtopic.php?f=1&t=34170[/url]

    from the above thread.

    bench press 70% of your weight as many as poss.

    To make it even more interesting, do three sets, with 2 minutes rest between.

    First prize for biggest total for the first set, and for overall reps over all three sets...

    Bar to touch chest for each rep, elbows locked out at top, honesty call - you know good reps when you do them!!

    Other than that - GOOOOO...!!!

    Sign up now...

    [quote]Toddy : CW 92kg : WTP 65kg : Reps 29
    Mojoman : CW 110kg : WTP 77kg : Reps 25
    Bart : Current weight 96.4 : Weight to press 68kg : Reps 33, 15, 12 = 60 total.
    MN5 : CW 100kg : WTP 70kg...
    Fullermorg : CW 93.5kg : WTP 65kg
    ACT Crusader : CW 89kg : WTP 62kg : Reps 19, 12, 5 = 36[/quote]



  • As discussed....

    MN5 current weight a strapping 100kg exactly whcih make working out the weight to lift nice and easy. 1.9 metres tall so the levers may a bit longer than many. Extreme gratitude to Red Beard for some weight liftin tips over the last year....

    1st set 19 x 70kg. Very pissed off that I couldn't beat a cricketer ( Symonds who got 22 x 70 ) but feel a bit better that there wouldn't be many cricketers as conditioned as him. That is my short term goal, beating that mouthy MF. Long term goal ? Beating Lote Tuqiris 25 x 75.

    Out of reach goal that I'll never reach in a million years ?

    My mate at Les Mills who says J Lomu busted out SEVENTY reps of SEVENTY kilos. My flabber is well and truly gasted....



  • I will give it a go tonight. Struggling to find an accurate pair of scales though.



  • [quote name='Red Beard']I will give it a go tonight. Struggling to find an accurate pair of scales though.[/quote]

    Well I know I'm not gonna beat you ( yet ) !!!

    I did guffaw at a mate of mine who popped up for a few weights and collapsed under 70kg, not one rep !! xzxrofl



  • must be a pair at the gym eh RB...?



  • I'm weighing in at a trimish eusa_whistle 92kgs at the moment.

    Did 29 reps of 65kgs. Thought it was all too easy when I got to 20 and after that it was all down hill fast. I did it yesterday after reading the other thread and I'm damn sore today. Reckon I could hav got to 30 with a spotter. Chickened out when I thought I might be getting stuck with the weight on me.



  • [quote name='Toddy']I'm weighing in at a trimish eusa_whistle 92kgs at the moment.

    Did 29 reps of 65kgs. Thought it was all too easy when I got to 20 and after that it was all down hill fast. I did it yesterday after reading the other thread and I'm damn sore today. Reckon I could hav got to 30 with a spotter. Chickened out when I thought I might be getting stuck with the weight on me.[/quote]

    Just roll it off dude !! easier doing it with 65kg than 3 figures though....

    good effort by the way !



  • Good stuff, i will be doing this on monday. Weighing in at 93/4kgs at the moment so weight should be aroudn 65kgs (about 22.5kgs each end then i guess).



  • I tried this again today, I'm weighing 110kg now so 77kg. Managed to get 23 earlier and today managed to bang out 25. Nearly killed me though.



  • [quote name='Mojoman']I tried this again today, I'm weighing 110kg now so 77kg. Managed to get 23 earlier and today managed to bang out 25. Nearly killed me though.[/quote]

    Excellent effort mojoman, based on that the warratahs should have you on the wing and kick Lote to touch...

    I'm hoping to crack the 20's by the end of the month will try again after a great nights sleep, no booze for a few days ETC to try and sneak a rep of two extra......



  • Ouch - first effort.

    31 reps at 67.5kg.
    then 2 minute rest, and 19 reps.
    then 2 minute rest, and 8 reps - and that felt like I was pressing 500kgs from the start on this one!!!



  • this morning, my chest hurts.



  • Hmmm I should get in to this.

    When i was at uni (ok 10 years ago) I was weighin in at 82kg and could bench that pretty easy - unsure how many reps I could do over 3 sets though.

    Only weigh 75kg now and would like to think I could do a fair few reps of 52.5kg if I got back in to it!



  • so does everyone count bar weight to their total, or do you load up the bar with their 70%??

    I'm 90.5 so its a tad over 63 kgs. Will try on Friday.



  • Oh I thought bar counted as its part of the weight you are lifting??

    My bad if not!



  • The bar counts! I'd only be doing a couple if reps if it isn't. eusa_whistle



  • I reckon - you're lifting it, it counts!!

    I was down to 95.7kg this morning after gym and a big shite...

    However, changes my BP weight by 500g, which can't change, so will have to carry on with 67.5!!

    WIll have another crack on Monday, did normal chest workout today, heavier weights and lower reps!



  • [quote name='Toddy']The bar counts! I'd only be doing a couple if reps if it isn't. eusa_whistle[/quote]

    Damn right unless it is one of my dodgy bars in the garage that bent because it is light and not strong enough to hold big weights !



  • second time out yesterday, 67.5kg - 31 reps, 19 reps, 12 reps

    Was going fine to beat my 31 record until 28 reps, then went from hero to zero in three reps!!
    Second set the same as last time, third time managed to crank out 4 more than first time out.



  • [quote name='BartMan']second time out yesterday, 67.5kg - 31 reps, 19 reps, 12 reps

    Was going fine to beat my 31 record until 28 reps, then went from hero to zero in three reps!!
    Second set the same as last time, third time managed to crank out 4 more than first time out.[/quote]

    We never agreed to doing two more sets ?!?!?!

    Gonna leave this for a bit as my benching is more along the 5 x 5 type training at the moment. I will however try again in a month or two cos lifting bigger weights will mean the 70kg seems lighter and consequently I should get more reps ! Andrew Symonds is in my sights, Lote Tuquiri is next....

    Simple geometry really.



  • the three sets was for shits and giggles - the one set the 'real' challenge!!



  • Didn't a few others say they were gonna do this and post their results ? whats the hold up guys ?!?!

    arms and chest too sore to type ?



  • Okay down to 89 kgs so I loaded 30kgs on either side and went to work. Got to 15 and was feeling okayish, bar hitting the chest and all. Got to 17 and things started shaking abit. Barely pulled out a couple of more before the bar went up. So first dig 19 reps.

    Went in for the 2nd set. Feeling okay after 10 but only got to 12. 3rd set was a struggle to get past 5.

    Just on the bench press, I used it the other day as my weight exercise in what I call a killer high impact 23 minute workout.

    Lifting a fairly heavy weight (not completely max) in my case about 65kgs. Do 6 reps. Then jump on the treadmill straight away and then sprint for 3mins. I start at 12km. Then no rest do 6 reps again. Then on the treadmill for another 3min sprint at 13km. Do 6 sets in total each time upping the sprint.

    The key is no resting. Try it with any weights exercise.



  • 33, 15, 12.

    Fine until hit the early 20s, and then just stubborn'd it out for 33. 32 and 33 where bloody hard, but didn't want to finish on 31 again!!

    so was shattered for second set, and third set not too bad!



  • Just did 23 reps for 70kg even though at my current weight it should technically be 69.3 kg eusa_whistle

    is this contest still going ? has anyone won anything ? didn't do additional sets, too buggered !



  • [quote name='ACT Crusader']Okay down to 89 kgs

    .[/quote]

    xzxshok

    Sorry to hijack the thread, but I've been going fairly hardcore for the last 5 or so months on the training and the eating properly, but I have been useless in weighing in etc and recording it. I've just been recording what I do at the gym. Weight loss really hasn't been my goal, more about fat loss, but HOLY COW - I stepped on the scales yesterday and it read 78.5kgs. That's more than 10 kgs in 5 months. It may not seem like much but I am stoked by that because it does paint part of the picture of where I've come.

    The real shame is I haven't taken any before and after shots like Bart. i know my body has changed significantly and arms are more cut up, the waist has shrunk no end, shoulder definition etc.

    Now that I'm at the 80 mark I might just do that 70% challenge again, given the 100% own weight was a killer.



  • [quote name='MN5'][quote name='Mojoman']I tried this again today, I'm weighing 110kg now so 77kg. Managed to get 23 earlier and today managed to bang out 25. Nearly killed me though.[/quote]

    [b]Excellent effort mojoman, based on that the warratahs should have you on the wing and kick Lote to touch...[/b]

    I'm hoping to crack the 20's by the end of the month will try again after a great nights sleep, no booze for a few days ETC to try and sneak a rep of two extra......[/quote]

    Far out, never knew I was a clairvoyant xzxshok

    Top stuff ACT crusader, better to do it than to write it down !



  • i have NO flat bench in my programme at the moment - might ask my PT to add this into the programme once I gave done those comps in October!



  • [quote name='BartMan']i have NO flat bench in my programme at the moment - might ask my PT to add this into the programme once I gave done those comps in October![/quote]

    Why's that out of interest Bart? Something to do with maximising shape/definition in right areas?



  • no idea GG!! If my PT said to hop on one leg while whistling dixie I would - mine not to question why, mine just to do or die!!

    But would assume that GG - definition and ripping - I'm not going to get any bigger before the comp, all about shape and looking ripped I assume.

    When This is over late October, I expect I'll (hope!) start getting back to basics - big weights, low reps, to build mass!



  • Has the PT got you doing incline presses though?

    Lots of it depends on body shape, like the length of arms etc, but I find that the flat bench works the front delts more than the chest. Also by changing the position of the elbows slightly you can transfer a lot of the tension to the arms which is great if you are going for a bench press record but not so good if you are trying to isolate the pecs

    For me inclines, declines, dips and flyes hit the pecs better and I only do flat presses after pre exausting that area. But again its about body types and different leverage and angles people have.



  • I have a close grip bench to my rib cage on the smith machine - that hits into shoulders and tris more than chest - that supersetted wth decline press, whcih again y this stage kills triceps as much as chest.

    Before that SS I have on the machine press a 4 second down movement press (sets of ten) super setted with incline press - that is aaaaallllll chest. Actually that is a flat bench isn't it, just not with a bar - I hate machines!!



  • I'm not that big on the bb bench press. Love using dumbbell incline presses in supersets with lower body exercise.

    Something I like doing is the triple down db press set. 1 set is:
    7x seated shoulder press
    7x incline press
    7x flat bench press

    You do that without rest in between, other than when you adjust the bench. The idea is that as you get weaker, the press gets easier.

    I do this in a pyramid weight set with 1min rest between, ie start at say 17.5kgs dbs 1st set, then 20kg 2nd set, 22.5kg 3rd set, and then back down to 20kgs and to finish off a set of 17.5 to almost failure. In terms of an allround arm, shoulder, tri's, chest workout, its great.



  • Any of you boys do drop sets for Bench ? ( or any other exercise for that matter ) as an example the other night I repped 80kg to failure, dropped to 60kg, then 40kg.....

    bust that out every now and again and 40 feels like a ton after a few reps. Great "pump" and fark ya feel sore afterwards.....saves time if you're in a hurry as well.



  • [quote name='MN5']Any of you boys do drop sets for Bench ? ( or any other exercise for that matter ) as an example the other night I repped 80kg to failure, dropped to 60kg, then 40kg.....

    bust that out every now and again and 40 feels like a ton after a few reps. Great "pump" and fark ya feel sore afterwards.....saves time if you're in a hurry as well.[/quote]
    Every now and then

    If you've got a weights set at home keep stripping it down until you're just pressing the bar. It's a wierd feeling when the muscles totally give way and you can just do a sit up to get out

    It would be a brave man that does that at the gym though. You can guarantee that a pretty gym chick will walk by as you are pressing just the bar with tears rolling down your cheeks



  • have done that once years ago - and is great. Went down until the just the bar, and that felt like a ton after just a few reps. It's almost self mutilation I reckon!!

    And of course the trusty Prop Cyril was training with me at the time, and when your spotter is taking the piss as you press the bar, it's just not funny!!

    Of course, when I was spotting it was hilarious...

    Would recommend it thought for sure.

    Also on BP - negatives. With a spotter as you need one here. warm up and then load the bar ABOVE your max bench press. let the bar down as slow as you can. Then your spotter and you rep it back up (spotter taking as much as he can, this is not the work phase), and repeat. Murderous. Also when pressing normally with a spotter, throw in three or four negatives once you have hit failure and you will know all about it!



  • [quote name='Duluth'][quote name='MN5']Any of you boys do drop sets for Bench ? ( or any other exercise for that matter ) as an example the other night I repped 80kg to failure, dropped to 60kg, then 40kg.....

    bust that out every now and again and 40 feels like a ton after a few reps. Great "pump" and fark ya feel sore afterwards.....saves time if you're in a hurry as well.[/quote]
    Every now and then

    If you've got a weights set at home keep stripping it down until you're just pressing the bar. It's a wierd feeling when the muscles totally give way and you can just do a sit up to get out

    It would be a brave man that does that at the gym though. You can guarantee that a pretty gym chick will walk by as you are pressing just the bar with tears rolling down your cheeks[/quote]

    Not an issue at the MN5 home gym ! Yeah going to ABSOLUTE failure with the bar would be funny. OK, gonna do that and not stop at 40kg this time. Will get to the point where I have to roll the bar off and probably be too weak to even lift open the garage door xzxcool

    Duluth I agree about the bench working the front delts, they are always more sore than the chest itself. I have resonably long arms but still favour a closer grip than what is recommended ( apparently a closer grip favours the short armed Norm Hewitt types ) but it just feels more right for some reason !



  • I find stacking the plates in reverse helps too. So you strip off the larger plates early and the smaller plates towards the end.



  • [quote name='Duluth']I find stacking the plates in reverse helps too. So you strip off the larger plates early and the smaller plates towards the end.[/quote]

    Gonna do some pyramiding tonight I think. 10 x 50% of 1rm, 8 x 65%, 5 x 75% etc building up to the 1RM then back again. Should take me about half an hour ( they advise 3 minutes rest between sets ) so hopefully I survive.



  • Hmm I'll give this a shot on my next chest day, which is tomorrow

    I'm 192lbs or 87kg
    So 70% = 134lbs or 61kg

    Thats almost exactly 1 45lb on each side + the 40lb bar weight

    No idea what I can do, I never do reps that high, but I would hazard a guess of around 25 - 30, now watch me embarrass myself and do about 12....


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