+ 2 How much Ya Bench?!?!!!
So you decide it’s time to see just how strong you really are. You throw your shit in your hot rod (or your all electric smart car if you a west coast dude :-/ j/k) and head to the gym. When you get there you.........so what do YOU do?
For me it’s a step down routine on bench and hack squats. I could tell you any weight and with no way to prove it why bother so I’ll just use these numbers for an example
315 as many reps as possible
Drop down to 225 while resting 1 min
225 as many reps as possible
Then about the same type of deal with squats.
Just wanted to know what everyone else does. I don’t want to debate who’s way is better or what someone should do based on x, y, and I’ve been lifting since I was 14 and trained with Arnold yada yada slob suck. No homo. Whadya do to test your strength.....brethren of mine!!
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Even better do so with habaneros
Oh yes, gotta use that talcum powder to prevent chubrub.
AnonThanks for making me laugh in this meeting. I got a nasty glare from the presenter.
Give them a vote if you find it helpful.PermalinkWhat kind of glare do you get when you're watching porn during a meeting?
AnonDepends, sound on or off?
Sound streaming to the speakers via accidental airplay.
AnonThat would most likely be the glare of reporting me to EEO and then I would be terminated. And probably divorced after telling my wife I was fired for watching porn. Then I would probably end up doing handy's in back alleys for cash to support my newly formed alcohol addiction.
been there, done that...
Sounds like your speaking from experience lmao
Should’ve been paying attention then! Lmao
I put up 315 on bench the other day . Then 375.
Super stoked too cause the guy i put it on there for....
Well he let me stand there and act like i was spotting too.
This is great eRoids right here. Lmfao.
LOL
I got up to 70lbs DB bench yesterday
A lot of strong guys here on eroids! I'm on a cut at the moment doing 30-45 mins cardio 5 days a week on around 2900 kcals 250g carbs, 320g protein 70g fats. I try and stay away from bench nowadays my shoulders can't take it so I stick to dumbells but even being in a deficit in getting 4 sets of 12 on 110lb dumbells. If I'm going for strength I will go bench but i find my shoulders start to suffer in that fixed angle with the heavy weight but for overall development and being able to get a good squeeze i prefer dumbells.
Warm-up then incline barbell bench
135 pounds for 12
225 pounds for 3 sets to failure
275 high as I go for 6
Haven't got a clue what best would be not much but I'm injury free lifting for 27 years.
AnonPre April 2017 I would typically do extensive warm ups, 165 for 20 both wide grip and close grip, 225 for 20 wide, 10 close, 315 for 15 shoulder width grip, 405 for 10 shoulder width. My problem was I wanted to 1 rep max 2 to 3 times per month, so the days I maxed I would go to 435 for 8 shoulder width then 495 for usually 3 or 4 depending and ultimately my max pre April was 525 for 1. In April I did all the above up to 435, on my 3rd rep my right pec decided to separate itself from the shoulder and tear in 2 places. Since then I only go up to 405 for 6 or 7 and call it a day. It's heartbreaking.
Did you ever manage to sort out your shoulder and chest mate - I'm guessing you've maybe had some surgery in the meantime?
385 has been the top for me. The one day I knew I had 405 in me was the day I nearly separated my bicep.
But that said I prefer dumbbells. I usually run the whole stack up to 125's and by then I usually only have 5-7 reps left in the tank
That is a workout sir. What weight do you start with and how many step ups before 125? When you tear yourself down working up to a weight some guys can’t even do and then do set of that weight.....that is an excellent feeling.
My actual normal chest routine starts at 35's with flat bench flys, supersetted with flat bench dumbell pullovers. I do those up to 70-75 and then switch to benching the rest of the stack to 125.
I used to superset all three lifts together but it really does burn you out
I can get 405 no problem. I even take it out of the rack myself. 125 lb dumbbells is more than I use. It’s probably a form issue. Play with it add a few sets of heavy close grip and I would say you’ll get it. When I lower the weight I know immediately if I’ve hit that sweet spot. If it’s off 1/8 of an inch either way it’s a different ball game.
Yea you know as soon as you drop if it is right and going to happen or not.
Sorry I plus one you because my fat finger neg 1 you by accident.
The ration is -1 on a mod equals -100 on the offender.
lol
Dude... he’s coming for your now...
Lol yeah he is on the way cause we're going to look at tits and ass. U can go too
RIP ranger. Lmao
Your in too! Lol
Uh o...lol
This is great stuff!!! Seems there are more rep guys than 1 rep max. Like he said below 1 rep max= ouch!
I only have 310 lbs of weights so I focus on reps. I'm up to 8 reps, fail on the 9th
If anyone knows how to convert that into what my 1 max rep could be, I'd like to know.
390
Thanks! how do you arrive at that?
I used .0333 x reps, add 1 to that then multiply the weight you were using
Outstanding!!
Thats handy man thanks. And right on target.
Probably around 400. It helps to handle the heavier weight more. Get you a couple 25s and play with that awhile.
I focus on reps these days. Too many injuries already and not looking for new ones. 225 for 20’s is my go to. I get pumped as hell and it’s very easy to control the weight and make sure I put it on the pectorals.
My strength today is actually less than it was five years ago but I’m bigger and leaner so I’m happy with the progress.
To me actual strength here and now is not that important, what’s important though is the increasing total amount (poundage) of lifted weights within my 1 hour workout, keeping range 6-8.
Have to admit though increase of strengths in most of the cases will mean increase of miscles tissues
Warm up with 135 for 20 then 225 for 20 then 275 for 10 295 10 then 315 for a 3x5 back down to 275 for as many as possible then 225 then 185 for 2 sets to fauilure.
I don’t really test my 1 rep max last time like 3yrs ago was 405 for one