1st invitational fern bench press challenge!



  • ok lads time to get stuck into a Ferner Oversize challenge! Bench challenge = your max reps at 75% of your body weight.

    They did this in[SIZE=2] Rexona Australia's Greatest Athlete series. Here's the 2010 episode link: [URL]


    [SIZE=2][/SIZE]
    [SIZE=2]Post your current weight and what you'll be lifting> In terms of lifting form the bar needs to touch your chest (standard lifting rules I believe).[/SIZE]
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    [SIZE=2]If you include bench in your regular workout list what you do so we've got a bit of insight into what turned you into such a lifting demon! [/SIZE]
    [SIZE=2][/SIZE]
    [SIZE=2]Let the games begin! hmm maybe we need TSF challenge t-shirts made![/SIZE]
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    [SIZE=2][/SIZE]

    [URL="

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  • Oh yes, keen as.

    Around 92.9kg as of this morning, so i believe that qualifies me to lift 70kg (Weight loss plan paying off). So who are the invitations going out to?



  • As discussed in paekaks thread I managed to smash out 21 reps of 75kg. Last 4 or 5 were pretty trembly and shaky but I definitely touched the chest every single time, rep number 22 got about half way up and then I had to do the old roll off ( no spotter ). No particular tempo, just lifting as explosively and often as possible. Good to use a bit of leg drive as well but not so much that your assss leaves the bench !

    Arms and chest naturally felt like jelly afterwards. Brutal !



  • [quote name='Voltron']Oh yes, keen as.

    Around 92.9kg as of this morning, so i believe that qualifies me to lift 70kg (Weight loss plan paying off). So who are the invitations going out to?[/QUOTE]

    Hmm would be good to get John Key and Phil Gough duking it out in this challenge. However lets just keep it limited entry to Ferners! Hopefully most of the frequent posters in the oversize thread will be up for the challenge!



  • 97kg or so - will weigh in tomorrow for accuracies sake! Will be lifting between approx 72-74kg. Would be very pleased with 20+ on first attempts



  • Jeez, just had a look at some of the results on the old thread, mostly 20+ (although that one was 70% not 75%). I'm not sure i can do that @ 70kg. Hope i dont come out looking like a goose. Will give it a crack tonight. If i dont post result you'll know it was pathetic!



  • Just checked that old thread and it was 70% of your body weight rather than 75%. Should we go for 70% to keep results comparable (and slight easier!) to the old challenge!?



  • [quote name='Paekakboyz']Just checked that old thread and it was 70% of your body weight rather than 75%. Should we go for 70% to keep results comparable (and slight easier!) to the old challenge!?[/QUOTE]

    No way mate, we're too hardcore on here :knuppel:

    Just had a gander and when I did it I managed 19 x 70kg so pleased I've progressed a bit from then. I think much of that has to do with polishing up technique as much as anything and getting "better" at benching, Whenever I do it now I really grip the shit out of the bar ( I read somewhere that helps ) and use a bit of leg drive.

    I remember Lote Tuqiri did 25 reps of 77kg or so. Big Dell did 22 x 87kg ( he weighed in for the show at 115kg I think ). A few of the smaller guys got into the 30's for 60 odd kg but then you get to the whole power vs endurance cos I'd back the big boys to have bigger 1 RMs than them ! Quade Cooper beat Kurt Gidley with the same weight which surprised me, obviously a strong bugger despite being a bit of a pussy tackler at times ( the same could be said of Carlos Spencer I spose )



  • Monday will give this a nudge - about 90kg at the moment, will have a weight in Friday morning.



  • [quote name='BartMan']Monday will give this a nudge - about 90kg at the moment, will have a weight in Friday morning.[/QUOTE]

    Bart can you stop counting after the 50th rep so the rest of us don't feel bad ? cheers.



  • Official weigh-in 92.7, so 70kg lift.

    Managed 19 reps. reckon i can do better, will have another crack during the week.



  • nice bro, it's all proportional and 19 isn't far off the 22 reps Dell boy managed! What sort of pace did you set yourself? I'll be giving it a nudge tomorrow night.



  • [quote name='Paekakboyz']nice bro, it's all proportional and 19 isn't far off the 22 reps Dell boy managed! What sort of pace did you set yourself? I'll be giving it a nudge tomorrow night.[/QUOTE]

    My less than expert advice is to go as hard and fast as possible ( But without lifting your asssss off the bench of bouncing off your chest ). Good work though Volts, just one off the magic 20 mark. You're gonna ache like farkin anything in the afternoon though believe me, doing this to absolute failure rips the shit outta ya !



  • reckon I'll be lucky to hit the 20 or so mark. Will be interesting, looking forward to monday !!



  • Will try remember to give this a crack on the weekend.

    Weighing in between 81 and 82kg right now so will be lifting 60kg. Am currently doing a top set of 70kg (10reps) so think should be able to do a few at 60kg - would like to think 20 but hard to say as dont usually do more than 12 reps. Won't know until they are on the board.



  • [quote name='JK']Will try remember to give this a crack on the weekend.

    Weighing in between 81 and 82kg right now so will be lifting 60kg. Am currently doing a top set of 70kg (10reps) so think should be able to do a few at 60kg - would like to think 20 but hard to say as dont usually do more than 12 reps. Won't know until they are on the board.[/QUOTE]

    I find this to be pretty damn accurate ( give or take a kg or two ) heaps of people don't trust the calculators for some reason.

    [URL]http://www.muscleandstrength.com/tools/bench-press-calculator.html[/URL]

    So Voltron according to this your 1RM is 111kg....

    It seems to work pretty well at any type of exercise, I used it to judge my skull crushers and deadlift 1RMs as well.....



  • Yeah mate that sounds about right. Last 1RM i did was a couple of months ago, 107.5, but i was not far away from 110, unfortunately i dont have any weights in between. So 111 would be pretty close anyway.

    As for tempo PKB, first 5 were at about normal pace but then i slowed it down, probably 1-2 seconds between reps. I dont reckon id last if i went full speed.



  • when I used to do 60kg for 50 + reps (weighing in at a good 110kg though), it was at fast pace for as long as possible, and then you'f go from feeling fine to a full stop within about 4 or 5 reps!!



  • Ugh, pain! 97kg so 72.5kg - managed 20, definitely burning over the last two reps. Did it at the start of my workout, maybe I could have warmed up a bit but it was tough. Around 13-14 I was thinking I'd be good for mid 20's but then the burn hits and that 20th rep was tough! Good fun though!



  • Hmmm it says I could do a 1 rep max of 93kg.....never even thought of lifting that much given my current levels.



  • Also by working backwards from there I should be able to do approx 18 at 60kg. We shall see this weekend!



  • I'm in but will have to wait until next week as I did a very quick workout today that included DB chest press

    Currently weigh in at 79kgs so 75% = 59.25



  • weight this morning after breakfast 90.2.

    Will do an official weigh in tomorrow monring before food, those few hundred grams might be the difference....!!!!



  • [quote name='BartMan']weight this morning after breakfast 90.2.

    Will do an official weigh in tomorrow monring before food, those few hundred grams might be the difference....!!!![/QUOTE]

    I've never been that great at Maths but weighing 99-100 certainly helps work out weight for this contest.

    Paekak I thought you'd be a mid 20s man, warm ups do help though no doubt. Personally for me it was 2 sets of 10 at 40kg to get the blood flowing so that may get you another couple of reps next time. Did the Rexona Greatest athletes have a warm up ? I'd assume so.

    I'm gonna try again next week and maybe smash an energy drink beforehand, that might get me to 22 !



  • hmm interesting between keeping the powder dry and doing a warmup... Thought I'd have a better crack at it if I started out fresh. Will have another go on saturday and include a light warm-up.

    Bart, a decent alpine movement could shave 1-2kg of your lift weight, well worth the effort!

    2011 challenge Table so far:
    MN5 - 100kg, 75kg lift, 21 reps (1st Attempt)
    Paekakboyz - 97kg, 72.5kg lift, 20 reps (1st attempt)
    Voltron - 92.7kg, 70kg lift, 19 reps (1st attempt)
    Bartman -90.2g (pre-alpine movement), 68kg? lift
    JK - 81-82kg, 61-62kg lift
    ACT Crusader -79kgs, 59.25kg lift

    game on boys!



  • I might give this a miss. The down side with having brought my weight up to 120kgs. All the best guys



  • [quote name='Paekakboyz']hmm interesting between keeping the powder dry and doing a warmup... Thought I'd have a better crack at it if I started out fresh. Will have another go on saturday and include a light warm-up.

    Bart, a decent alpine movement could shave 1-2kg of your lift weight, well worth the effort!

    2011 challenge Table so far:
    MN5 - 100kg, 75kg lift, 21 reps (1st Attempt)
    Paekakboyz - 97kg, 72.5kg lift, 20 reps (1st attempt)
    Voltron - 92.7kg, 70kg lift, 19 reps (1st attempt)
    Bartman -90.2g (pre-alpine movement), 68kg? lift
    JK - 81-82kg, 61-62kg lift
    ACT Crusader -79kgs, 59.25kg lift

    game on boys![/QUOTE]

    Theres always gonna be a lot of factors, after a nasty dose of the runs I did it and managed 17 as I said in Paekaks thread. A week later once I could finally keep food down and was well rested it was 21.

    Does everyone use a fairly wide grip or close grip ? I've been told my grip is pretty close for someone quite tall. I find it hard to stabalise if I go really wide but perhaps it is a case of being so used to benching closer ?



  • jaysus Chubbs, I hope we won't have to call you Fatty13 next...!! That is some serious size there.



  • haha hopefully you wont have to Bart. Im still knocking out 50-55min 10km runs each week amongst other stuff. My squats are right up there 180ish kg for 4-6, but as all ways my bench is embarrassingly weak (110kg x 4-6)



  • Kinda forgot about this but 2nd set I set myself up at 62.5kg and did 17. Prob could have squeezed out a couple more but had no spotter.



  • good stuff Chubbs - I always found it very tough to move around the footy field at anything more than 110 - 104 optimum playing weight for me, which even back in the late 90s was getting too light to be a 2nd division NPC prop and even club level prop in the Valley. Nowdays that would be a centre!!

    didn't do the challenge this morning, forgot - but weight in at the weekend at 89kg. - which gives me a weight to press of 62.3. So with the 'washer' plates at gym of 1.25kg, I'll have to handicap myself 200g and press 62.5. I hope that is taken into account...



  • I thought we were lifting at 75% of BW? You should be at 66.75kg Bartman



  • [quote name='JK']I thought we were lifting at 75% of BW? You should be at 66.75kg Bartman[/QUOTE]

    Outrageous !! Bart you're in danger of being disqualified for such behaviour.



  • hmm he must be suffering from malnutrition!! take beer out of any frontrowers diet at your peril!!



  • whoops, thankfully I didn't do it this morning then!! so 66.75 - so will have to be 67.5 for me then - maybe on Wednesday I'll rock into the gym for one set!!



  • Had another crack tonight at the same weight and still maxed out at 20. Was a bit gutted as I thought I might sneak another 2-3 in. Hit the wall on 18 and the 19th and 20th reps were burners! Bugger was I did the rest of my workout and then came back and ripped out 3 sets of 6 at 95kg! so the endurance effort didn't seem to mess with the heavier lifting later on.



  • Okay I tried this today. I did it after some active stretching and 2mins of KB swings to get the heart going and muscles warm (for me I just can't start lifting without doing something before hand). The weight was 60kgs and while I struggled to 18 got there with correct form.

    I'm not a huge barbell bench lifter. The bench pressing I do is with dumbbells in supersets with a lower body exercise. I often do DB bench press for 8 reps and then followed with DB split squats/lunges or DB Bulgarian split squats. I've slowly worked up to a best of 35kg DBs

    Something else I've been doing is lying on the ground with legs flat and doing alternating single arm Kettlebell presses. Best is 20 reps (10 each arm) with 24kg KB. Superset that with 24kg KB Goblet squats (Holding KB upside down under your chin with two hands) for 10 reps. Rest for 30secs and then repeat.



  • DId 21 today at 62.5kg which i thought was pretty good til my mate sam had a go. He weighs slight more than me at 84 but his weights been coming down a bit lately and hes been lifting for a couple of years. Cranked out 41 reps at the same weight as me. Not too shabby. Also witnessed him row 2k in 6min 15 and he says he has a gone a bit faster than that too. Pretty farkin quick! Fit bugga.



  • Good effort with 21 JK, nice to get past 20!

    41 reps, that's impressive. Better than Slater/O'Connor managed in the challenge and they were lifting similar weights!



  • [quote name='JK']DId 21 today at 62.5kg which i thought was pretty good til my mate sam had a go. He weighs slight more than me at 84 but his weights been coming down a bit lately and hes been lifting for a couple of years. [B]Cranked out 41 reps at the same weight as me[/B]. Not too shabby. Also witnessed him row 2k in 6min 15 and he says he has a gone a bit faster than that too. Pretty farkin quick! Fit bugga.[/QUOTE]

    Pah, unless he's a ferner he's not allowed to play ! :knuppel:


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