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Getbig Main Boards => Gossip & Opinions => Topic started by: robcguns on December 16, 2018, 03:54:06 PM
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Im bored and just had an incredible bench workout,Closing in on 40 soon and weighed 240 today.Been focusing on chest strength for last couole months and had ACDC cranking and after a warm up of 135x10,225x5 and 315x5 i started to work and got 365 for 8 followed by 405 for 3 and 427 for 1 good rep.Then went down and got 315 for 10,9,8,275 13,12,10 then 245 for 15,12,10 all paused for a five secondes each on 245.
All benching done with middle fingers on smooth ring,no lift,no hands on bar and feet on bench.
I may not be the strongest around but im damn proud of these numbers and am gonna try to hit 495 by this time next year.All natural,no supps.
Anyways any of you freaks benching heavy lately?I havent in quite a while and thought i wouldnt again see 4 plates.Feels fucking great.
Yes i know im fat,ugly etc... just figured i would see what you studs are doing.
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Im bored and just had an incredible bench workout,Closing in on 40 soon and weighed 240 today.Been focusing on chest strength for last couole months and had ACDC cranking and after a warm up of 135x10,225x5 and 315x5 i started to work and got 365 for 8 followed by 405 for 3 and 427 for 1 good rep.Then went down and got 315 for 10,9,8,275 13,12,10 then 245 for 15,12,10 all paused for a five secondes each on 245.
All benching done with middle fingers on smooth ring,no lift,no hands on bar and feet on bench.
I may not be the strongest around but im damn proud of these numbers and am gonna try to hit 495 by this time next year.All natural,no supps.
Anyways any of you freaks benching heavy lately?I havent in quite a while and thought i wouldnt again see 4 plates.Feels fucking great.
Yes i know im fat,ugly etc... just figured i would see what you studs are doing.
Very good going
And when you get the 495 & if you’re still around that body weight
That’ll put you in x2 BW club - Excellent.
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Very good going
And when you get the 495 & if you’re still around that body weight
That’ll put you in x2 BW club - Excellent.
Thank you sir.Gonna be a hell of a climb to 495,hopefully my shoulder doesnt act up along the way.Thing that motivated to bench heavy again was an article i remember about jeff everson benching 600 on his 40th bday.
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Thank you sir.Gonna be a hell of a climb to 495,hopefully my shoulder doesnt act up along the way.
Train hard - train smart
Stimulate not annihilate
Avoid overtraining/ overworking your front delts
Include lat work & rear delt work.
Pace your weight progression to allow tendons / ligaments / supporting muscles to adapt
And become stronger thus avoiding injuries.
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If you’ve ever used bodybuilding drugs you are not “natural”. Strong bench though.
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Do you always do ~ 15 sets of bench? Not criticizing, just wondering.
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Do you always do ~ 15 sets of bench? Not criticizing, just wondering.
I do a flat bench day then 3-4 days later low incline,then 3-4 days later high incline then decline then back to flat.I usually do 10-12 working sets.I always have and it just feels right.So basically flat gets hit every 12-14 days.I like hitting one movement and hammering it.I do the same for shoulders and back i usually do 10-12 sets of db military press and 10-12 sets of pull ups or dumbbell rows.I pick moves i feel and dont hurt me and hammer the fuck out of them.
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Train hard - train smart
Stimulate not annihilate
Avoid overtraining/ overworking your front delts
Include lat work & rear delt work.
Pace your weight progression to allow tendons / ligaments / supporting muscles to adapt
And become stronger thus avoiding injuries.
Yeah i need to remember the stimulate not annihilate as well as other things you mentioned.Thank you for those tips.
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Yeah i need to remember the stimulate not annihilate as well as other things you mentioned.Thank you for those tips.
Rob, would you stimulate but not annhilate, Mr Goodrum, CSN, MFT, HPP, CEO?
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Rob, would you stimulate but not annhilate, Mr Goodrum, CSN, MFT, HPP, CEO?
Hahahaha
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Great pics liked the youtube vid robcguns you sure are handsome
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I just hit 315 for 6 on incline, all the way down to the chest. then did 295 for 3 sets of 6 reps with a pause with the bar on my chest on flat bench. finished up with 225 for 4 sets of 6 paused with 60 seconds in between sets. 62 in April ::) ::) ::) ::) ::) ::)
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I just hit 315 for 6 on incline, all the way down to the chest. then did 295 for 3 sets of 6 reps with a pause with the bar on my chest on flat bench. finished up with 225 for 4 sets of 6 paused with 60 seconds in between sets. 62 in April ::) ::) ::) ::) ::) ::)
You don’t look like you could incline 185 for 1 rep
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How do you get 427 lbs on the bar?
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How do you get 427 lbs on the bar?
8 45s and 2 11s.
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I just hit 315 for 6 on incline, all the way down to the chest. then did 295 for 3 sets of 6 reps with a pause with the bar on my chest on flat bench. finished up with 225 for 4 sets of 6 paused with 60 seconds in between sets. 62 in April ::) ::) ::) ::) ::) ::)
Impressive lifting at any age but more so at 62.
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Aiming for 330 for 6 on the incline later, don't do flat. Then incline DBs aiming for 20 reps with the 120s
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Aiming for 330 for 6 on the incline later, don't do flat. Then incline DBs aiming for 20 reps with the 120s
Damn good weight,i like incline benching more than flat as it feels more fluid to me.Just doing flat again cause nothing hurts and im having fun with it.
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105 db's for 7 the other day.
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Do you always do ~ 15 sets of bench? Not criticizing, just wondering.
Welcome to the Thunderdome, where it's all or nothing!
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the bar. also a baseball bat with a weighted donut. In it to win it, pretty muscles aside.
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Push-ups and dips mostly, for now.
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Train hard - train smart
Stimulate not annihilate
Avoid overtraining/ overworking your front delts
Include lat work & rear delt work.
Pace your weight progression to allow tendons / ligaments / supporting muscles to adapt
And become stronger thus avoiding injuries.
Do you think for lat work i should do more pull ups or pull downs?i cant do barbell rows due to lower back issues but i love heavy dumbbell rows.
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Do you think for lat work i should do more pull ups or pull downs?i cant do barbell rows due to lower back issues but i love heavy dumbbell rows.
If you mean one-arm DB rows, I've never felt like those are a great lat movement, but maybe my form is bad.
I actually like high-rep deadlifts (with controlled lowering of weight) for lats, but if you have low back issues that is probably not a great option either.
Most people don't do lat pulldowns correctly. I think the key is to sit so your trunk is upright and most of the motion is in the sagittal plane. Most people I see doing them have most of the motion in the frontal plane and I think that doesn't hit the lats very much.
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How do you get 427 lbs on the bar?
Maybe robc counts the weight from "clips"? I would guess most clips are ~ a pound but not certain of that. I am not sure what he means by 11-lb weights (never seen those) but maybe his gym has 5-kg plates or something (5 kg = 11 lbs).
I don't normally use clips so that I can use them in this way. For example, when I can't progress, e.g. if I add the 2.5-lbers and can't do all the reps, the next workout I'll remove the 2.5s and add the clips, then the next workout I can usually do it with the 2.5s.
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I bench nothing with a bar. Hurts the shoulder too much. Not that I was ever a good bench guy. Top bench was 300lbs. Funny thing though on a hammer strength machine I can often out "bench" guys that can out bench me. Most of the guys that were top bench guys in their 20's, 30' and 40's often can't bench anything now due to injuries. It's rare that guys escape it. They are the exception. It's a way over rated lift. The gyms are full of bench and curl guys. I'm more impressed by what you can power clean and jerk
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I bench nothing with a bar. Hurts the shoulder too much. Not that I was ever a good bench guy. Top bench was 300lbs. Funny thing though on a hammer strength machine I can often out "bench" guys that can out bench me. Most of the guys that were top bench guys in their 20's, 30' and 40's often can't bench anything now due to injuries. It's rare that guys escape it. They are the exception. It's a way over rated lift. The gyms are full of bench and curl guys. I'm more impressed by what you can power clean and jerk
All of the heavy stuff gets you sooner or later. I started training when I was 18. I was always meticulous about my form. By the time I was 45, my heavy (+300) benching days were over. Can't go much above 225 now without shoulder pain the next couple days. Not worth the risk.
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THat's impressive unless you weight 300 lbs ( which I doubt).
I competed in a few bench and full power meets in past decades and enjoyed reading about your recent lifts.
It used to be gym lifts that were suspect compared to a pause rep bench press in a sanctioned meet.
Now, with those "straight jacket bench shirts" a guy can bench 100's more wearing one in a meet.
(* Raw record is around 735 BUT it's over a 1000 now with those super fiber bench shirts)
A legit 400+ lb bench for any guy under 250 lbs is pretty damn good in the gym.
The 365 for 8 was the more impressive set in my judgement.
FYI, that wasn't the best thing to do when going for a max, but I suspect you already knew that.
It's impossible who ends up with joint problems as they age, but many of us do/did.
My R- shoulder has osteo-arthritis now and it's basically "bone on bone" on the front of the shoulder girdle.
I'm 60 now and I never has any shoulder problems until I got into my 50's.
All the best to you, keep lifting and personal gym lifts are the way to go now.
Weighed in at 240.Yeah i shouldnt have repped 365 or 405 should have just did one,i think if i did one i could have maybe gotten 435-440.
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8 45s and 2 11s.
11s?
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I don’t go higher then 315 for 5 just not worth it for bodybuilding. Flat bench is the most dangerous exercise there is.
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I and others watched on seriously impressed as Sean Parker (google him) inclined 315 for 20 tonight!
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11s?
Yup my buddy has 45,44,35,33,25,22,11,10,5.
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Seeing someone repping 3plates is a rare sight in a commercial gym. 4 plates for reps (3+) is truly elite, imho. Great work Rob
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Seeing someone repping 3plates is a rare sight in a commercial gym. 4 plates for reps (3+) is truly elite, imho. Great work Rob
I've posted this before and maybe I only work out in pussy gyms, but I can count on one hand the number of times I've seen someone repping 3+ plates on bench.
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Seeing someone repping 3plates is a rare sight in a commercial gym. 4 plates for reps (3+) is truly elite, imho. Great work Rob
Thank you sir,appreciate that.It felt damn good to do.I will say i definitely dont see people repping 275+ very often never mind 315.Ive always thought 275+ for reps was very strong.
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3 white lights in any competition.
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It's evolved as the traditional measure of upper body strength.
Not too sure it's the best chest exercise for muscular development however.
For my money, far better to do pre-exhaust super sets.
Cable or DB flys with low angle incline presses for the win.
Jeff Cavalier says dumbell flys are a great way to tear a pec.
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Enough to build muscle and not get hurt.
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Best for reps I’ve managed is 21 with 145k (319lbs) at 96k bodyweight.
Strict no bouncing
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Best for reps I’ve managed is 21 with 145k (319lbs) at 96k bodyweight.
Strict no bouncing
That’s fucking strong
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That’s fucking strong
Thanks - best for 1 rep 485lbs at 210lbs body weight.
You’re doing great also.
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Thanks - best for 1 rep 485lbs at 210lbs body weight.
You’re doing great also.
Thank you.
485 at 210 is nuts
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Thank you.
485 at 210 is nuts
It’s all relevant as I was training powerlifting
I’m not the tallest man & have good biomechanics & neuromuscular efficiency.
Fortunate that I developed and decent chest from just flat benching.
I’m not a very good deadlifter in comparison.
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It’s all relevant as I was training powerlifting
I’m not the tallest man & have good biomechanics & neuromuscular efficiency.
Fortunate that I developed and decent chest from just flat benching.
I’m not a very good deadlifter in comparison.
Don’t downplay that,that’s crazy strength.I consider myself very strong and I could never do that weight ratio.Bravo to you sir,top level bench there.
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I have about three muscle fibers keeping my right pec from detaching from my arm.
Heavy benching days = Over
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Don’t downplay that,that’s crazy strength.I consider myself very strong and I could never do that weight ratio.Bravo to you sir,top level bench there.
No I’m not trying to down play it - I’m just very objective & realistic about my strengths
And weaknesses. I have a very analytical mind - to much at times.
You’re a big strong man from what I’ve read about you - That’s great we need more
Like us - Strong in Mind & Body.
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Haven’t benched in a long time. This was before my labrum tear done on the Hammer Strength chest press a few weeks ago..
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