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Personal best on bench last night

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  • matts5.0
    replied
    If your taking longer than 2 to 3 secs to get the bar down its too slow.

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  • BERT
    replied
    aaaarrrggggghhhh!!! THIS close to getting it up last night. Couldn't get past that damn sticking point so my brother just bumped it a little and I was able to push it on up. So I'm damn close. I wasn't about to say a word to him this time and make him have to help me lol

    Last night was one of those days where I didn't want to be there for some reason. Maybe it's the time change? I don't know, but I didn't feel as good as I did last week. This time 315 actually felt heavy just holding it up there but I was still able to bring it down nice and slow. One guy said it was too slow but is that even possible?


    Eh, i'll go back and work out with 275 for a couple of weeks and try it again I guess

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  • SS Junk
    replied
    Originally posted by BERT View Post
    We usually make each other work for it. How else are you supposed to get better/bigger??
    Most think they are to become a part of the set when they grab the bar, even when it's still being moved with the "C'MON BRO, IT'S ALL YOU" bullshit. They believe if the bar isn't maintaining the same momentum as it was the first few reps then they must help.

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  • TeeShock
    replied
    ^join Arlington pd

    Sent from my SAMSUNG-SGH-I337 using Tapatalk

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  • BERT
    replied
    We usually make each other work for it. How else are you supposed to get better/bigger??

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  • SS Junk
    replied
    ^ Exactly. Whenever someone asks me I then ask them whether or not they want a spot or someone to take the weight away once they approach muscle failure. I've had idiots get mad at me when I've made them work for it, or yell at them to stop shaking their head at me if they're at least moving the weight.

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  • White_lightning
    replied
    Originally posted by Big A View Post
    Tell him not to even touch the bar until it stops moving upward completely. Even at that point you are still able to lift most of the weight, so there's no need for either of you to freak out like you're going to get stuck under it.

    To develop a little more trust in the process, and each other, start doing forced reps. Go to the point of failure, and do 2 or 3 more reps with his help. Then switch and spot him for some forced reps. You'll both be able to get a feel for how little the spot needs to help, even after the point of initial failure. Spotting for him will help you have more faith that he's got you covered, even when that bar is moving slowly and feeling like it weighs 1k lbs.

    Except in the case of injury, there is never a reason for the spot to just yank the weight up and rack it. You may have preferred to get it up by yourself, but the forced rep will help you grow stronger, rather than racking it out of frustration.
    Spotting well is almost an art form.. there are only 4-5 people i know who i TRUST to spot for me even if im not going heavy but doing forced reps.

    you have to learn to spot for some one.. thats why i hate the " Bro can you spot for me bro please??" guys at the gym.

    After YEARS of lifting with Aaron i know how much he wants to suffer and work to get the weight up and at what point its time to switch from helping with 1 finger to pulling it off him.

    When i get under a HEAVY weight on the bench.. a big part of having the confidence to move it is knowing if you DO get stuck your training partner can help you re-rack it.

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  • BERT
    replied
    It was my fault really. Usually i don't say a word unless i need help so as soon as i spoke he thought i needed help. Oh well, there's always next time.

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  • Big A
    replied
    Tell him not to even touch the bar until it stops moving upward completely. Even at that point you are still able to lift most of the weight, so there's no need for either of you to freak out like you're going to get stuck under it.

    To develop a little more trust in the process, and each other, start doing forced reps. Go to the point of failure, and do 2 or 3 more reps with his help. Then switch and spot him for some forced reps. You'll both be able to get a feel for how little the spot needs to help, even after the point of initial failure. Spotting for him will help you have more faith that he's got you covered, even when that bar is moving slowly and feeling like it weighs 1k lbs.

    Except in the case of injury, there is never a reason for the spot to just yank the weight up and rack it. You may have preferred to get it up by yourself, but the forced rep will help you grow stronger, rather than racking it out of frustration.

    Leave a comment:


  • BERT
    replied
    Boy was I pissed last night lol

    So last night was big night to try 315. My brother and I did the same routine. Warmed up with 135, then 225 for 2 reps. After watching him get 315 fairly easy I knew I had it, no doubt in my mind. Well, there was a little doubt lol
    My brother helps me get it off the rack, weight doesn't feel overly heavy what so ever. I bring it down nice and slow and at this time I knew I had it. I go to press it up and it starts to go a little slower that anticipated. It was at this time I tell my brother "no, I got it", but he thought I said "no, get it", so he touches the bar before realizing what I said and at this point my focus was gone so we just racked it. I just started laughing, shit I can't get mad at him for thinking I needed help. So i waited a little while and tried it again, but this time it wasn't happening. Didn't feel too heavy but i brought it down a tad too fast and just told him to get it. I wasn't about to hurt myself trying to get that up.

    So, went back down to 275 for 3 reps and it felt more like 500 fucking pounds. Just finished off flat bench repping out 225 to get some work in.

    I did go heavier than usual on incline doing dumbbells though, so that was nice. And did nice and slow reps on the fly machine making sure i squeezed nice and hard when bringing my hands together.

    I'll either try that again Thursday at the beginning of our shoulder workout or just wait and try again next Monday.

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  • BERT
    replied
    Originally posted by Big A View Post
    Gotta start somewhere, I don't know of anyone that was born able to bench 225. I remember that milestone well, moreso that I hit it on decline long before I got it up on flat bench.


    Same here. hell it's been almost a year ago that I got back in the gym and was surprised I could get up 225 once

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  • Big A
    replied
    Originally posted by HarrisonTX View Post
    My scrawny ass finally put up two plates on bench this week.
    I always work out solo, and hate asking for a spot so I just do dumb bell presses by myself, I really don't ever know where I am on flat bench. Worked up to 225 and then asked for a spot.
    I know thats a lot less than most of you guys, but it's a milestone for me.
    Gotta start somewhere, I don't know of anyone that was born able to bench 225. I remember that milestone well, moreso that I hit it on decline long before I got it up on flat bench.

    Leave a comment:


  • HarrisonTX
    replied
    My scrawny ass finally put up two plates on bench this week.
    I always work out solo, and hate asking for a spot so I just do dumb bell presses by myself, I really don't ever know where I am on flat bench. Worked up to 225 and then asked for a spot.
    I know thats a lot less than most of you guys, but it's a milestone for me.

    Leave a comment:


  • SS Junk
    replied
    For 170lbs that's fucking outstanding. Good show.

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  • JamisonFRC
    replied
    I finally hit a longtime personal goal, 315 ORM on bench. I can't remember the last time I actually did any type of flat bench workout. For the last 16-18 months it's been strictly CF. The box I go to is all about proper form on Oly lifts. I can only assume that is where my strength gains have come from. I weigh between 165-170 depending on the day.

    I know 315 isn't all that much compared to most of the guys out there but it has always been my number. I guess 335 is my new goal.

    Leave a comment:

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