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The Bench Day Thread

Discussion in 'Weight Training/Bulking' started by Big_D, Mar 10, 2009.

  1. zenpharaohs

    zenpharaohs Elite Member
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    That sort of workout has metabolic and conditioning value. Plus you can be reasonably sure that you exercised every muscle fiber. On the other hand if you have joint problems then the high number of reps might not be the best idea. Next time, consider making some of those sets of 10 into sets of 20.
     
  2. zenpharaohs

    zenpharaohs Elite Member
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    Dumbbell inclined bench press:
    3x8x65#
     
  3. tensdanny

    tensdanny Well-Known Member

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    warmup 2x5 45
    warmup 1x5 75
    warmup 1x3 105
    warmup 1x2 135
    working sets 3x5 155
     
  4. fishtanker

    fishtanker Active Member

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    Last night

    BB bench:
    225# 5x5
     
  5. tensdanny

    tensdanny Well-Known Member

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    Thought the workout was pretty easy. The last rep of 3rd set was tough, but I made it.

    warmup 2x5 45
    warmup 1x5 80
    warmup 1x3 115
    warmup 1x2 145
    working sets 3x5 165
     
  6. tensdanny

    tensdanny Well-Known Member

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    Felt really good doing this. Definitely put it up easily compared to 165 last week.

    warmup 2x5 45
    warmup 1x5 85
    warmup 1x3 115
    warmup 1x2 150
    working sets 3x5 170
     
  7. zenpharaohs

    zenpharaohs Elite Member
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    From today:

     
  8. xclutch

    xclutch Active Member

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    Today I was benching 3x4x150.

    But while I was benching my arms were visibly shaking and struggling from the 2nd rep to the fourth, the fourth rep of each set was a huge struggle (took like 3 seconds to push it back up)

    I haven't tried to see my 1 rep max because I don't have a spotter, but I believe I'm probably benching 80-90% of my 1RM.

    Should I lower the weight so my arms don't struggle as much?

    I'm doing Rippetoes and at the end of the workout I couldn't do A SINGLE DIP.
     
  9. tensdanny

    tensdanny Well-Known Member

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    Why are you doing Dips on SS? You're not strong enough to handle additional volume. Stick with the set routine.

    Your arms are going to struggle and its going to take time to push the weight up. That's how you build muscle.

    Bench is one of the safer things to max out imo, so long as you don't clip the weights on. You can fling them aside.

    BTW, if you're not hitting your 5 reps benching, I suggest you stay at that weight until you are crushing all 5 reps.
     
  10. xclutch

    xclutch Active Member

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    Using a 1RM calculator, I calculated based on 3x4x150 that my 1RM is 164 lbs, which would mean I'm doing 91% of my 1RM.

    91% is too high correct? I should be aiming for 80-85%?

    Also, yes, on my third set, I had to tip the bar because I tried to go for a fifth rep, but failed. It was embarrassing to say the least.

    Anywho, as much as I try to use perfect form, struggling as much as I am, I just try to get the weight up, and I'm sure there is bar level imbalance.

    My bar speed is VERY slow. It is usually about 1.5 seconds down, and like 3-4 seconds up, and it's not that I'm trying to go that slow, it's that, that is what's necessary for me to get the bar up.


    EDIT: Also I do dips on bench days, and chin ups on shoulder days, because they are accessory exercises that Rippetoe said you could do.
     
    #70 xclutch, Apr 17, 2009
    Last edited: Apr 17, 2009
  11. KT Monahan

    KT Monahan Active Member

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    Knock the weight down to 135. Get all 5 reps for 3 sets cleanly. Add 5 lbs the next workout. You'll be back lifting 150 soon enough but with better form and strength.
     
  12. tensdanny

    tensdanny Well-Known Member

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    Rippetoe suggests adding those as a compliment to his program once you're more advanced. You're a newbie lifter. You don't have the muscle endurance to do all those big movements when you're just starting out.

    Stick with the regular program. It'll work fine if you eat clean.
     
  13. woodan

    woodan Well-Known Member

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    If there is one thing I've learnt recently it's that it's not just about moving the weight from point A to point B. It's about using perfect form to move it. Once your form begins to degrade stop the set.
     
  14. Big_D

    Big_D Well-Known Member

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    So should I not even attempt a max?
     
  15. woodan

    woodan Well-Known Member

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    That's different isn't it. Once you've maxed, don't try for a double ;)
     
  16. tensdanny

    tensdanny Well-Known Member

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    Don't have my official spreadsheet today as I'm not on my comp, but I did a slew of warmups, then

    3x5 @ 175
     
  17. xclutch

    xclutch Active Member

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    If this is the case also, I might have to drop the weights for my Pendlay rows, and shoulder press. For Pendlay Rows, I definitely DO NOT get full ROM after two or three reps, and may only go half way.
    (Not sure how important ROM is)

    For shoulder press, like the bench press, I struggle mightily... after about my third rep... my fourth and fifth rep are seen me stuck at my arms stuck at 45 degrees for a second, and me maneuvering myself to get the weight up.

    Basically I work my ass off to get 5 reps in each set.
     
  18. tensdanny

    tensdanny Well-Known Member

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    Bench Press warmup 2x5 45
    warmup 1x5 90
    warmup 1x3 125
    warmup 1x2 160
    working sets 3x5 180
     
  19. tensdanny

    tensdanny Well-Known Member

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    3x5 155. Took the weight down a bit since I was pretty exhausted and didn't have a spotter. Will be trying 165 next time I bench.
     
  20. tensdanny

    tensdanny Well-Known Member

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