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Post by ufpwrlifter on Nov 3, 2014 23:23:58 GMT -5
My 410lb bench fail The good news is I am on my way to 148lb... My goal is to join a sanctioned meet some time in 2015. I'll have to test my paused bench soon to get an idea of where I'm at. m.youtube.com/watch?v=xTChJiK4w5AWanted to get some ideas on warm up sets/reps leading up to max. All I've ever heard was that I'm getting worn out on reps, but I think the jump from 375 to 410 may have been too big (when I got 405, my warm up included 365x1 and 390x1...)? Here's what I did today leading up to max attempt: 135x50 partial/quick reps 225x10 partial/quick reps 315x3 full ROM reps 375x1 full ROM rep 410 fail |
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Post by dbunch on Nov 4, 2014 9:02:58 GMT -5
I’m not a big bencher so I don’t have that problem but I train with some beasts and I pay attention. What they do is keep the reps low never more than 5 on the lower weights 60% to 70%, about 3 reps on 70% to 85%, and one to two reps from there out. Also after they reach about 85% the seldom make jumps of more than 20 lbs. 35 pound is a big jump on the bench (my opinion)
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Post by ufpwrlifter on Nov 5, 2014 12:31:32 GMT -5
Thank you for the reply. I will incorporate into my warm up before my next max attempt.
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Post by osu122975 on Nov 5, 2014 16:17:58 GMT -5
Decent is too quick. The placement of the bar on your chest on the decent will determine how well you pop off the chest. Stay tight on the decent. It looks very loose.
However, still some strong benching. Once you get fine tuned on your technique, it's gonna get crazy. Make sure your feet are planted firmly and drive w/ your legs.
Try this for a warmup and allow your body to get used to the heavier weight as you progress. That is a proper warm up, not just getting blood pumping to the muscles. On multiple reps, focus on controlling the weight, not just being explosive. Focus on being controlled AND explosive once you get to the singles. Technique is the only way you're gonna move more weight regardless of strength.
Bar x 20
135x10
185x5
225x5
275x3
315x3
365x1
385x1
410x1
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Post by alphaproject on Feb 15, 2015 17:20:14 GMT -5
I would incorporate some dead pin presses
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Post by kennymi on Mar 3, 2015 12:49:55 GMT -5
My 410lb bench fail The good news is I am on my way to 148lb... My goal is to join a sanctioned meet some time in 2015. I'll have to test my paused bench soon to get an idea of where I'm at. m.youtube.com/watch?v=xTChJiK4w5AWanted to get some ideas on warm up sets/reps leading up to max. All I've ever heard was that I'm getting worn out on reps, but I think the jump from 375 to 410 may have been too big (when I got 405, my warm up included 365x1 and 390x1...)? Here's what I did today leading up to max attempt: 135x50 partial/quick reps 225x10 partial/quick reps 315x3 full ROM reps 375x1 full ROM rep 410 fail Holy cow what's your name guy? You must own a bunch of records by now, where you from? |
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Post by ufpwrlifter on Mar 24, 2015 10:27:21 GMT -5
My name is Long Nguyen and I was born and raised in west Palm beach, Florida. Recently moved to TN with my company for a job promotion and have been here since July 2014. Besides being a good move for work/career, it has also helped me gain some strength as I'm not dead tired from offshore fishing every weekend (don't get me wrong, I miss it!!). Here is last nights new PR. The weights/reps are shown in the YouTube commentary. If you want to skip straight to the 410 lift, I think it's at the 4min mark. I also included an outtake of a funny/animated guy I met at a different gym. www.youtube.com/watch?v=l84vmuuuHRg |
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Post by kennymi on Mar 25, 2015 15:56:35 GMT -5
Thanks Long, i'm Viet too. Let us know if your still going to compete at a meet or not.
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