Anyone here workout daily? - Page 52
Old 03-04-2013, 02:44 PM   #1021 (permalink)
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Insider, what is your bench at currently? Me and my workout partner are stuck at 185. We can do about 4-7 reps but it's been like this for about the last month or two now.
Do the pyramids for a week or so it will help you to get over that 185
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Old 03-04-2013, 02:54 PM   #1022 (permalink)
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canadasupplements.com is good... they usually have next day shipping.
id recommend bodybuilding.com though, you'll have to wait about a week, but you'll save more money.
Amen
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Old 03-04-2013, 04:19 PM   #1023 (permalink)
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Insider, what is your bench at currently? Me and my workout partner are stuck at 185. We can do about 4-7 reps but it's been like this for about the last month or two now.
Where do you fail? Off the chest or at lockout?

If it's off the chest then you can try doing "pin presses" in a cage or on a smith (setting the safeties just above your chest and then STARTING the movement from the bottom position and exploding up). You could also drop your weight to around 155 or so and focus on doing 8-10 short reps at the bottom of the movement (1" off the chest to 12" off the chest).

If your problems are at lockout then you can do "floor presses". Look those up on youtube.

Don't forget to do dips and barbell seated presses and overhead presses too. Those 2 movements will have good carryover to bench.
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Old 03-04-2013, 05:16 PM   #1024 (permalink)
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Where do you fail? Off the chest or at lockout?

If it's off the chest then you can try doing "pin presses" in a cage or on a smith (setting the safeties just above your chest and then STARTING the movement from the bottom position and exploding up). You could also drop your weight to around 155 or so and focus on doing 8-10 short reps at the bottom of the movement (1" off the chest to 12" off the chest).

If your problems are at lockout then you can do "floor presses". Look those up on youtube.

Don't forget to do dips and barbell seated presses and overhead presses too. Those 2 movements will have good carryover to bench.
I fail off the chest. However, I do 185 on my 3rd set.

First set: 135 - 15 times
Second set: 165 - 10 times
Third set: 185 - 4-7 times
Fourth set: 135 - 10-12 times

If I do 185 off the first set I could probably get 8 reps with no spot.
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Old 03-04-2013, 05:19 PM   #1025 (permalink)
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I fail off the chest. However, I do 185 on my 3rd set.

First set: 135 - 15 times
Second set: 165 - 10 times
Third set: 185 - 4-7 times
Fourth set: 135 - 10-12 times

If I do 185 off the first set I could probably get 8 reps with no spot.
What are you trying to accomplish? A new 1RM? Or more reps with 185?
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Old 03-04-2013, 09:56 PM   #1026 (permalink)
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Ended up ordering from Canada supplements, really like their ETransfer option. Picked up 2lb of Syntha 6 (strawberry flavor) and 50 servings of Cell mass 2.0 for $112 with shipping, not bad for sure. Gonna try these two out first and make a bigger order when I'm finished.
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Old 03-04-2013, 11:07 PM   #1027 (permalink)
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Quote:
Originally Posted by Nites View Post
I fail off the chest. However, I do 185 on my 3rd set.

First set: 135 - 15 times
Second set: 165 - 10 times
Third set: 185 - 4-7 times
Fourth set: 135 - 10-12 times

If I do 185 off the first set I could probably get 8 reps with no spot.
just my humble opinion..
try doing:
First set 170 - 8times
Second set 185 - 6times
third set 195 - 4 times
fourth set 205/210 -2/1 make sure to have a spotter
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Old 03-05-2013, 01:33 AM   #1028 (permalink)
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What are you trying to accomplish? A new 1RM? Or more reps with 185?
Just more reps. I don't care about 1RM's. I feel like I've been stuck at the same weight forever.
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Old 03-05-2013, 01:46 AM   #1029 (permalink)
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Just more reps. I don't care about 1RM's. I feel like I've been stuck at the same weight forever.
I'd start doing more sets of 185 then. If you're only doing 1 set of that weight it's not going to be enough for your body to get used to it. You ever try a 5 x 5? Meaning 5 sets of 5 reps? I might give that a go for a few weeks.

Give yourself 2 warm-up sets... maybe 15 x 95lbs and 10 x 135lbs and then move into your working sets after that (5 x 185lbs for 5 sets).

When you can do the 5 sets at that weight add 5 lbs the next workout. When you get to 5 reps of 200lbs for 5 reps I think that you'll be banging out 185 a lot easier.
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Old 03-05-2013, 01:48 AM   #1030 (permalink)
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I'd start doing more sets of 185 then. If you're only doing 1 set of that weight it's not going to be enough for your body to get used to it. You ever try a 5 x 5? Meaning 5 sets of 5 reps? I might give that a go for a few weeks.

Give yourself 2 warm-up sets... maybe 15 x 95lbs and 10 x 135lbs and then move into your working sets after that (5 x 185lbs for 5 sets).

When you can do the 5 sets at that weight add 5 lbs the next workout. When you get to 5 reps of 200lbs for 5 reps I think that you'll be banging out 185 a lot easier.
Sounds good. I'll try it tomorrow.
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Old 03-05-2013, 08:26 AM   #1031 (permalink)
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Want to increase your bench?

Two words: Static Contraction

Bodybuilding.com - Static Contraction Training
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Old 03-05-2013, 08:59 AM   #1032 (permalink)
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Want to increase your bench?

Two words: Static Contraction

Bodybuilding.com - Static Contraction Training
thanks for sharing, i will definitely try it
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Old 03-05-2013, 09:44 AM   #1033 (permalink)
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Old 03-05-2013, 09:16 PM   #1034 (permalink)
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I tried Toraps method and it worked quite well.

First set: 135 - 12 times
Second set: 185 - 8 reps
Third set: 185 - 7 reps
Fourth set: 185 - 4 reps
Fifth set: 135 - 10 times

No spot
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Old 03-05-2013, 10:25 PM   #1035 (permalink)
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I tried Toraps method and it worked quite well.

First set: 135 - 12 times
Second set: 185 - 8 reps
Third set: 185 - 7 reps
Fourth set: 185 - 4 reps
Fifth set: 135 - 10 times

No spot
Thats proper bro
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Old 03-05-2013, 11:57 PM   #1036 (permalink)
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Thats proper bro
Thanks bruh
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Old 03-06-2013, 12:00 AM   #1037 (permalink)
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Good stuff. Keep at it and you should go up steadily.

Just remember to get enough protein too.
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Old 03-06-2013, 01:48 AM   #1038 (permalink)
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Good stuff. Keep at it and you should go up steadily.

Just remember to get enough protein too.
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Old 03-09-2013, 12:55 AM   #1039 (permalink)
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Finally went up in weight a bit this week. 168lbs. Incredibly slow process.
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Old 03-09-2013, 01:34 AM   #1040 (permalink)
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Finally went up in weight a bit this week. 168lbs. Incredibly slow process.
so is losing BF%
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