Any bench pressers here?

[punchoutsb]

I'm trying to get there. I'm 6'0 and weigh 190. I am at a bit of a stand still with my bench. I am currently doing a 5X5 with 225 lbs. I have not been able to conquer that weight yet and have been there for a couple months already. Any suggestions?

There's a couple.

First, if you don't care about putting on a little beef, up your eating. It's much easier to gain strength along with a little size.

Of course not everyone wants to gain weight, but thankfully there's another way.

Our body is extremely sensitive to small, incremental increases in load. I'd pick up some fractional plates off of amazon. They allow you to make small jumps of 1/2 pound or a pound up to five pounds (the smallest plates most gyms carry). Drop the weight to the highest weight that you can get for all 5x5. Next workout, make a half or pound jump. This is the single best way to smash through sticking points.

Beyond that, work triceps hard and heavy. Google JM Presses. I'm on my phone so I can't link at the moment. They're the best Tricep exercise in the world besides dips. Also reevaluate your form. Shoulder blades have to be tightly squeezed together, drive heels or toes into the ground (I prefer heels but some benchers get a better arch on toes), and squeeze the bar and your glutes as hard as possible when you go.

I hope this helps man. Definitely give the fractional plates a look. After I get my business running I'm going to make and sell them because I believe in them so much.

[punchoutsb]

Hit 405 again last night with a two or so second pause at the bottom. Also 315 for 12. I really want to get 315 for 15 but that's still eluding me...for now!

[punchoutsb]

Been a little while since I was able to update here, I have been working 12 hour days...

I benched 405 for two consecutive reps early last week. That is a massive PR for me because one rep at 405 has always been extremely hard for me. After a brief cool down I also managed to hit 315 for 17 reps. 15 solid, and the last two were shaky as all get out.

The guy who owns the gym came out to talk to me. He's a 500 raw and 600 shirted bencher. He let me use his shirt and I hit 450 pretty easily. He thinks I could hit over 500 with a shirt right now.

If I can get one of my friends in, I will try and post a video. I definitely want to film when I shoot for 315 for 20 next week.

How about you all, making good progress?

[lillywhite14]

I've been so busy with my business ( still in its first year ) along with my full time job that its been hard to train regular. Missing a lot of days unfortunately, managed to train yesterday though. Felt weak before hand and wasn't expecting much and managed 140kg for 5x5 then 115kg on incine and decline for 5x5 which I found quite easy and should have probably upped the weight.

I'm struggling to get enough food in me as well as missing training days which isn't the best recipe!

My business involves a lot of physical activity too, been working 12-14 hour days then have paperwork to do when I get home, all alongside a job as a firefighter. Been effing my training right up, extremely frustrating!

I'm currently doing my training at my place as I have a rack with olympic weights and also at station where we have a decent set up but Terry Hollands is opening up a gym near me which I plan to join.

Well done on the 405 for two punchout. Beastly

[punchoutsb]

I've been so busy with my business ( still in its first year ) along with my full time job that its been hard to train regular. Missing a lot of days unfortunately, managed to train yesterday though. Felt weak before hand and wasn't expecting much and managed 140kg for 5x5 then 115kg on incine and decline for 5x5 which I found quite easy and should have probably upped the weight.

I'm struggling to get enough food in me as well as missing training days which isn't the best recipe!

My business involves a lot of physical activity too, been working 12-14 hour days then have paperwork to do when I get home, all alongside a job as a firefighter. Been effing my training right up, extremely frustrating!

I'm currently doing my training at my place as I have a rack with olympic weights and also at station where we have a decent set up but Terry Hollands is opening up a gym near me which I plan to join.

Well done on the 405 for two punchout. Beastly

Lillywhite, you sound like a very busy guy! I've been somewhat in the same boat. I've had to switch to only three workouts per week for the last month because of my job. I am doing a lot of carpentry and set construction, so it can be very physical work.

Terry Hollands is a beast! One of my strongman inspirations. You are very lucky to have someone so knowledgeable near by!

Don't be frustrated when life throws you curves that knock your training out of whack. Just remember, ANYTHING is better than nothing when it comes to amount of time in the gym. If you can only lift for ten minutes, so be it. Just crush it and move on.

[punchoutsb]

I'm hoping to be close to 500 in my shirt within the next few months. I may also try to max out raw here again within the next few weeks. I've lost a little bit of weight in preparation for an upcoming strongman competition. I need to weigh under 230, so I'm hoping that doesn't negatively affect my strength too much.

On a side note, I was recently hired at a new gym where I now work as a trainer...and their benches are the narrowest I have EVER used. I definitely felt it hindered my workout a little. I hit 315 for 3x8 easily enough, but felt very uncomfortable which is why I did not move up...I may have to start doing more floor presses.

[Impractical Poster]

Good luck on your competition, punchout.

I've been out of the gym for about 6 weeks now due to a strained muscle in my shoulder. It really sucks as I had just hit a PR in my bench. I am still fairly new to lifting, but was stuck at 220 lbs 5x5 for a couple months. I hit 225, finally, then strained my right shoulder on the overhead press. I plan on starting back up in a couple weeks.

[punchoutsb]

Good luck on your competition, punchout.

I've been out of the gym for about 6 weeks now due to a strained muscle in my shoulder. It really sucks as I had just hit a PR in my bench. I am still fairly new to lifting, but was stuck at 220 lbs 5x5 for a couple months. I hit 225, finally, then strained my right shoulder on the overhead press. I plan on starting back up in a couple weeks.

Thanks man

I've tweaked my shoulders a couple times over my lifting career. Just rest em up good and when they are fully recovered get back in there and smash some PR's!!

[G.McClellan]

sounds like some strong guys on here! im quite a small guy, and 100kg is probably my one rep max about now, on a good day! couldnt imagine ever doing 20 let alone 40 reps!

I'm 5ft 7in and I did 3x2 reps at 90kg a couple of days ago. Prior to this I hated how weak I felt when attempting the bench press at 60kg and had been avoiding it. I went back to the drawing board, upped my protein and carbs and now I love the feeling of moving that weight. I want to go for 100kg tomorrow. Problem is I do just over a mile run before hitting the bench. I'm conscious of the fact I'm over weight for my height and need to lose roughly a stone.

I too can't imagine 20 reps.

[punchoutsb]

sounds like some strong guys on here! im quite a small guy, and 100kg is probably my one rep max about now, on a good day! couldnt imagine ever doing 20 let alone 40 reps!

I'm 5ft 7in and I did 3x2 reps at 90kg a couple of days ago. Prior to this I hated how weak I felt when attempting the bench press at 60kg and had been avoiding it. I went back to the drawing board, upped my protein and carbs and now I love the feeling of moving that weight. I want to go for 100kg tomorrow. Problem is I do just over a mile run before hitting the bench. I'm conscious of the fact I'm over weight for my height and need to lose roughly a stone.

I too can't imagine 20 reps.

Did you hit 100 mate? Thats a pretty important milestone!

Have you considered interval training for fat loss? Much more effective for fat loss and metabolism/endocrine responses than longer, slow training like a jog. There's tons of research out there, just search HIIT or high intensity interval training. When I want to lose fat that is all I change; I add HIIT to my routine.

[G.McClellan]

Did you hit 100 mate? Thats a pretty important milestone!

Have you considered interval training for fat loss? Much more effective for fat loss and metabolism/endocrine responses than longer, slow training like a jog. There's tons of research out there, just search HIIT or high intensity interval training. When I want to lose fat that is all I change; I add HIIT to my routine.

I hit 100kg for 1 rep. I tried it twice more, the second being a bit iffy and the last one, I trapped on my chest and had to wriggle out from under it. Again I did a 2.46 mile run on the treadmill before attempting it. I felt good after the run, but I was in no shape to tackle the weight.
I tried no cardio and just weights and that works up to a point, until you sense blood isn't being pumped to your muscle to get you to the next level. I will cut back on the cardio once I've lost the weight. 13.5 stone for me is a joke. What's worse, is most of that is on my pot belly.

I use to do sprints in my early to mid 20's, but as you grow older you don't bother. As it is I don't know if I could do them now.

Thanks for the info.

[CiganoBoxer]

Last week i did 3 early morning runs 10 miles in total , i cycled 60 miles and on chest day hit 100 kg for 2 sets of 8 reps which i don't think is to bad considering i am doing more cardio my body weight is now 104 kg .
Like i said in pervious post , before i was doing all this cardio i could hit 100kg bench press for 18reps is my PB , its very hard for me to combine strength an fitness .

[punchoutsb]

I find the more cardio I do, the more my strength suffers too. I've switched my cardio to strongman event specific stuff and its making a difference.

[CiganoBoxer]

I find the more cardio I do, the more my strength suffers too. I've switched my cardio to strongman event specific stuff and its making a difference.

I was doing some strongman circuits once a week ,130kg JCB tyre flipping, 50kg atlas stone running, sledge pushes , was good and really enjoying it until my mate put up a third boxing ring that took up all the space in our gym

[punchoutsb]

I find the more cardio I do, the more my strength suffers too. I've switched my cardio to strongman event specific stuff and its making a difference.

I was doing some strongman circuits once a week ,130kg JCB tyre flipping, 50kg atlas stone running, sledge pushes , was good and really enjoying it until my mate put up a third boxing ring that took up all the space in our gym

Ah that sucks! Strongman stuff takes up so much space, it's hard to find anywhere. I'm lucky to have a decent sized yard where I live. I'm making all the equipment myself, so it's a long slow process.

[ArtOfWar]

I hit 120kg a couple of weeks ago, yet I can no longer hit 100kg for 8-10 reps. I used to do it for 4 sets. Bench is an exercise that can change in a short amount of time.

[punchoutsb]

Bench is an exercise that can change in a short amount of time.

Yes it is! I've been struggling a bit the past few weeks as I adapt to my new job and changing my training time. I'm stepping back a little and working accessories a bit more before jumping back into it.

[punchoutsb]

Been a quiet month!!

Finally settled into my job. I've been hitting reps on bench this whole time rather than heavier stuff. Haven't been close to 300 for a while. Will probably try 315 for reps on Saturday.

Around 250 for 4x20 at the moment. Triceps loved the drop in weight haha

How's everyone's lifting been?

[lillywhite14]

Been a little stop start for me also, punched out 3x5 at 147.5kg on Monday though which felt good.

[CiganoBoxer]

I dropped a fair bit of cardio and my bench is back up to 100kg for 16 reps,120kg for 6 reps , deadlift 180kg for 7reps an 220kg for 1rep

[punchoutsb]

Been a little stop start for me also, punched out 3x5 at 147.5kg on Monday though which felt good.

Good lift, Lillywhite! I need to add a heavy day back in. I'm getting stale doing all these reps!!

I dropped a fair bit of cardio and my bench is back up to 100kg for 16 reps,120kg for 6 reps , deadlift 180kg for 7reps an 220kg for 1rep

On your way to deadlifting master, Cigano! I'm cutting back my bodyweight through middle of October, so I've added a little cardio

Trying to drop a little fat before I start my serious winter/pre competition bulk! Steak and Eggs all day!

[G.McClellan]

I agree with everyone who said bench can change in a short amount of time.
Believe it or not I never really worked my triceps properly. I came across a
Youtube video about dumbbell rows and now I do them all the time.

I was comfortable doing 80kg today, but as soon a I went to 90kg I could only get
3 in before I crashed.
I made a throw away remark in an earlier post about oxygen getting to my muscles. I found
taking flax seeds helped greatly with this. I use to suffer with chronic fatigue due to shortness of breath.
But this has cured it.

I heard some horror stories about whey protein and water retention. I take egg white powder.
Has anyone tried both for prolonged periods and give an opinion?

As an aside I saw a video of an MMA fight between Maruisz Pudzianowski and Tim Sylvia. Tim is
a former MMA heavyweight champion and Mariusz is a 5 times world's strongest man.
Mariusz had some early success wrestling Tim but later succumbed to Tim's size.
A very old Ray Mercer gets into the ring with Tim and knocks him out with one blow.

My question is this; how is it a former world's strongest man is unable to land that punch with
equal or greater force?

p.s. I personally go to the gym to have better strength and punching power (should it be called upon),
not just to look good.

[Clint Magnum]

Unless you've trained your muscles specifically for punching then extra muscle is a hindrance not a help.
Muscle must explode only at the point of the start of the strike. You must learn to have minimum tension through the muscle during the punch (think of the movement of a whip).
Power is generated from the core (legs/calves, lower back, torso and shoulder) at the start of the movement.
Body weight transfer will increase the power transferred but the muscles must be relaxed once the firing of the punch has occurred otherwise more oxygen is needed to oxygenate the blood in the muscles to prevent fatigue.
Powerlifters have a better chance at crossing over to fighting than, say bodybuilders, because the bodybuilders key aim is to fatigue as many muscle fibres as possible in ever movement to stimulate muscle growth, which is the exact opposite of a fight who needs to kick/punch repeatedly with power and minimise any fatigue to the muscles.
If you haven't got secondary muscle memory to keep the muscles relaxed then, in layman's terms the punch has the effect of being thrown with the brakes on instead of being thrown like a whip, if that makes sense.

[G.McClellan]

It makes perfect sense.

I want to clarify my earlier analogy. I didn't mean to cause offense regarding Mariusz Pudzianowski.
Pudzianowski is one of the strongest men this world has seen or will ever see.
It truly shocked me to see him have difficulty with Sylvia, given his feats of strength.

[Clint Magnum]

Pudzanowski isn't the best example as he was an amateur boxer prior to Strongman competitions and foremost was an amazing athlete.
But on the whole strength doesn't always equate to punch/kick power.
I worked the doors whilst boxing in the 90's. Many of my fellow bouncers came to our gym to train/spar. Many of the roid heads looked hard as nails but the reality on the bags/pads and in the ring they couldn't harness any of their strength on a moving target and their muscles would fatigue very quickly & they got regularly owned by light middleweights. They do however cross over to MMA a little better as their strength is a strong assistance in wrestling/grappling, but again even in MMA if they don't eventually learn to relax they plateau quickly.