Bench Press challenge...
-
I reckon - you're lifting it, it counts!! <br />
<br />
I was down to 95.7kg this morning after gym and a big shite...<br />
<br />
However, changes my BP weight by 500g, which can't change, so will have to carry on with 67.5!!<br />
<br />
WIll have another crack on Monday, did normal chest workout today, heavier weights and lower reps! -
-
second time out yesterday, 67.5kg - 31 reps, 19 reps, 12 reps<br />
<br />
Was going fine to beat my 31 record until 28 reps, then went from hero to zero in three reps!!<br />
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<br />
<br />
Was going fine to beat my 31 record until 28 reps, then went from hero to zero in three reps!!<br />
Second set the same as last time, third time managed to crank out 4 more than first time out.[/quote]<br />
<br />
We never agreed to doing two more sets ?!?!?! <br />
<br />
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....<br />
<br />
Simple geometry really. -
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.<br />
<br />
Went in for the 2nd set. Feeling okay after 10 but only got to 12. 3rd set was a struggle to get past 5.<br />
<br />
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. <br />
<br />
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. <br />
<br />
The key is no resting. Try it with any weights exercise. -
[quote name='ACT Crusader']Okay down to 89 kgs <br />
<br />
.[/quote]<br />
<br />
xzxshok <br />
<br />
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.<br />
<br />
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. <br />
<br />
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]<br />
<br />
[b]Excellent effort mojoman, based on that the warratahs should have you on the wing and kick Lote to touch...[/b]<br />
<br />
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]<br />
<br />
Far out, never knew I was a clairvoyant xzxshok <br />
<br />
Top stuff ACT crusader, better to do it than to write it down ! -
[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]<br />
<br />
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!!<br />
<br />
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.<br />
<br />
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? <br />
<br />
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<br />
<br />
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.<br />
<br />
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. <br />
<br />
Something I like doing is the triple down db press set. 1 set is: <br />
7x seated shoulder press<br />
7x incline press<br />
7x flat bench press<br />
<br />
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.<br />
<br />
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.....<br />
<br />
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.
