Yesterday i decided to do something alittle different to mix it up I went with some pauses on bench day. It went something like thisā¦
135 for 8 no pause
205x8 about a 2 second pause on all pauses for me today just fyi
245x6 pause
275x3 pause
275x3 pause
295x1 pause
295x1 pause
Also i squated tuesday the 18th i think it was. I know this should prob be mostly for benching but i got something that some of you might find interesting.
The week before i squated and let me tell you, it felt awkard the whole time. It felt like i was going to pull a groin or something and took some time thru the workout for it to about work its self out but even than it still felt wierd.
So tuesday for me is squat day and well sure enough my first set felt awkard again and i really feel i do a good job stretching or so i thought. Well after my first set i was kinda getting concerned and than i remembered reading about jogging for about 5 minutes before squating to help loosen your legs up.
So i gave it a shot and i gotta tell ya, i will now always and forever jog before squat day for 5 minutes. My workout went something like this just fyi
135x8 (warmup)
205x8
245x6
285x6
315x 6
335x4
375x2
Oh and does it really matter how far apart your feet are? I been using a really wide stance. Feet are about 3 inches past shoulders. (if that makes any sense) Also i just canāt believe how much better i felt after i started squated after jogging!!
haha i love how so many ppl have the same goal because whaddia knowā¦MY GOAL is 405 ALSO, and Iām hoping to hit it only a couple of months after being 18 years old. I wanted to do it before I turned 18, but thatās not gonna happen. Best of luck to all of us!
Well, Saturday I got hit and my car is totaled. Luckily school is only a 30 minute walk away from my apartment, and work is only 20 minutes. This means that Iāll be adding about 14 hours of walking to my weekly schedule until I figure out what Iām going to do. Free conditioning! Woo hoo!
With that in mind, Iām switching back to 3x week fullbody workouts to manage my time better. So Iām switching to good old 5x5, here was day 1.
Squat 315 5x5 (Need to go higher next time)
Bench 185x5, 205x5, 225x5, 245x5, 265x3
Pendalay Row 135x5, 155x5, 185x5, 205x5, 225x5 (I keep trying to start with my hips, all those deadlifts lol)
So in conclusion;
1.) I feel pretty beat.
2.) I need to start eating more.
I really really wanted 6 plates ohh well I can do it in a month if I start doing rack pulls every week I bet. I also found out that my weakness is definitely off the floor considering that the most I have ever deadlifted is 450.
End of workout, man I really let out some frustration on those rack pulls.
After my last post I think my shoulder was injured, so I took a month off from any pressing.
Then I started Smolov JR for bench. Sounded like a good idea to work my way back, high frequency, low volume, low-moderate intensity.
Week 1:
Monday: 6x6 215
Wednesday: 7x5 230
Friday: 8x4 245
Saturday: 8x3 260 2x3 250 (failed on set 8)
Week 2:
Monday: 6x6 225
Wednesday: 7x5 240
Friday: 8x4 255 (Felt pain in my left pec on 7th and 8th set)
Saturday: Rest, didnāt want to injure my pec
Bahā¦ so I think I am finally back to my strenght pre-shoulder pain. I hope the rest of you are making much better progress than me. Iām gonna keep up this routine for another 3 weeks or soā¦ or however long my body tells me I can take it.
Ohh yes, and Iām not retarded, I am doing plenty of back, legs, and prehab, just too lazy to list it. I have even made great strides in flexibility I can almost full squat now.
405 isnāt hard to reach. The average personās 1RM goes up around 30 pounds every 6 weeks. Thatās what Iām been seeing in my weightlifting class including me.
[quote]sed26 wrote:
405 isnāt hard to reach. The average personās 1RM goes up around 30 pounds every 6 weeks. Thatās what Iām been seeing in my weightlifting class including me.[/quote]
So the average persons bench press goes up 245 pounds a year. You must be some kind of genius or very untrained. Please show me all these common raw 405 presses.
I really cant imagine too many people being able to add 30lbs in 6 weeks for any sustained period of time. Maybe a real novice, or a really serious lifter coming back from a long long break. Even with all the āproductsā available from hormones to supplements that seems absolutely insane
[quote]sed26 wrote:
405 isnāt hard to reach. The average personās 1RM goes up around 30 pounds every 6 weeks. Thatās what Iām been seeing in my weightlifting class including me.[/quote]
That doesnāt contnue forever, or even for a while. I remember thinking psh newbie gains my ass, Iām superman! and then progress slowed down considerably. I could see someone putting 150 lbs on their bench for the first year of training, with damn good training and alot of eating. After that though it is going to slow down, alot.
I think for someone natural, and raw, benching 405 is a pretty good mark to hit. It isnāt very hard, but it definitely isnāt easy. How many people have you ever seen bench 405, in a gym? I think I have seen 2.
I went with some pauses on bench day. It went something like thisā¦