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Author Topic: Benching 315 lately?  (Read 7558 times)
outby43
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« Reply #50 on: November 09, 2012, 06:59:46 PM »

gave up bench years ago too risky

stick with dumbells

x2  Better stretch plus if it's too heavy you don't need a spotter...just drop them.

I think bench is an over rated exercise. 
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« Reply #51 on: November 09, 2012, 07:06:55 PM »

x2  Better stretch plus if it's too heavy you don't need a spotter...just drop them.

I think bench is an over rated exercise. 
partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder day
dumbells are better or a round thick chest
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« Reply #52 on: November 09, 2012, 07:30:10 PM »

partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder day
dumbells are better or a round thick chest

lmao stfu....all the drugs in the world aint gonna ever get you past 220 pounds youve been the same size the past 6 years
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« Reply #53 on: November 09, 2012, 07:53:32 PM »

Hitting about 365 if well rested, 315-330 if I train after work.
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quadzilla456
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« Reply #54 on: November 09, 2012, 08:00:24 PM »

Thats a commendable and strong lift!  I find that I am much better at lower rep ranges than I am at 10.  I still do that high of reps, but the lactic acid builds up around rep 8 making the last 2 especially difficult when I go heavy.

I have a 10 rep range day where all reps are 10, then I have a 5,5,5,2 day and then a 10,8,6,4,3,2 day.

The 10 rep day is by far the most difficult.  I`d like to get my bench numbers up.
I've trained with power lifters and this is how they do it. You bench at 50-70% of your max w/ low reps most of your exercise days and once a month you max out. This allows your body to recover. So if your max bench is 315lbs you would train with as low as 175lbs for 3 reps and about 6-8 sets. When you bench you hold your breath for the duration of the three reps. Your feet are dug into the ground and you pull your lats together. Your elbows are lowered to your sides as you bring the bar down. Your triceps are heavily involved.

This method is not great for building pecs but it sure as hell gets your numbers up. Try it one day and you will see. Going for max every workout with 10 reps will result in 0% strength increase - unless you are on drugs. To work the pecs you can do decline presses keeping the elbows back in a more traditional manner to stimulate the pecs.
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« Reply #55 on: November 09, 2012, 08:04:53 PM »

315 for 10 in incline and 315 for 10 for military
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« Reply #56 on: November 09, 2012, 08:05:46 PM »

partially agree.... hits the front delts biiig time... probably hits them more than military press, on the rare occasion that i bench my delts are sore 2 days later on shoulder day
dumbells are better or a round thick chest
Your shoulders will not be involved as much if you bring your elbows to your sides and tuck them in as the bar goes down. The bar is lowered near the xiphoid process as illustrated below. It becomes more of a tricep /  lat press. To work the pecs I do decline presses with 315 lbs for about 8 reps.

I agree with you if I try to bench with my pecs my shoulders get one hell of a workout.

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« Reply #57 on: November 09, 2012, 08:16:09 PM »

Your shoulders will not be involved as much if you bring your elbows to your sides and tuck them in as the bar goes down. The bar is lowered near the xiphoid process as illustrated below. It becomes more of a tricep /  lat press. To work the pecs I do decline presses with 315 lbs for about 8 reps.

I agree with you if I try to bench with my pecs my shoulders get one hell of a workout.


I was about to say elbows in means more triceps
i do declines now and again and to be fair feel it more in my pecs than  bench....
for the most part Id say dumbells chest are far superior to barbells... harder too
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« Reply #58 on: November 09, 2012, 08:20:47 PM »

I was about to say elbows in means more triceps
i do declines now and again and to be fair feel it more in my pecs than  bench....
for the most part Id say dumbells chest are far superior to barbells... harder too
Agree.
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« Reply #59 on: November 09, 2012, 08:42:38 PM »

Who on here has benched 315 Plus lately?
Me
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« Reply #60 on: November 09, 2012, 08:55:29 PM »

Me.

Strong triceps and strong shoulders is often neglected.

Best way to increase strength is multiple low rep sets though do not go near your max.
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« Reply #61 on: November 09, 2012, 08:59:15 PM »

Me.

Strong triceps and strong shoulders is often neglected.

Best way to increase strength is multiple low rep sets though do not go near your max.


prefer to dumbells?
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« Reply #62 on: November 09, 2012, 09:06:11 PM »

14 reps yesterday, like butter, 315 is a joke.  Cool

for naturals it's not a joke unless one is super strong..
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« Reply #63 on: November 09, 2012, 09:09:53 PM »


prefer to dumbells?

My mate swears by DB's I have never tried focusing on them as heaviest in our gym are only 135's
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« Reply #64 on: November 09, 2012, 09:14:54 PM »

BW 183 pounds here..

<a href="http://www.youtube.com/watch?v=uFWVci1ErJg" target="_blank">http://www.youtube.com/watch?v=uFWVci1ErJg</a>

and 152 pounds here:

<a href="http://www.youtube.com/watch?v=qtZfZS36T7o" target="_blank">http://www.youtube.com/watch?v=qtZfZS36T7o</a>
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polychronopolous
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« Reply #65 on: November 09, 2012, 09:55:46 PM »

Did it 3 times with no spot last time I tried,,,maybe a month ago.

X2
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« Reply #66 on: November 09, 2012, 10:15:02 PM »

If I couldnt do 3pps there would be some thing wrong. I do bo once every 3 weeks or so to test my strenght as Ive all but stopped bb pressing and train with DBs. Once I hit 3pps Ive never not been able to do it. And I hit it naturally. 
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« Reply #67 on: November 09, 2012, 10:19:14 PM »

last time i was in a gym with a bench press i was able to hit 315 for 10..  best i ever did was 315 for 13..  highest was 435 for a single..  these days my chest workout is lots of volume and squeezing on cable crossovers, pec dec, and slight incline dumbell press with palms facing eachother.. 
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« Reply #68 on: November 09, 2012, 10:31:22 PM »

I do 2 warm up sets of 135 for 12, then 185 for 12, 225 for 10, 275 for 8, 315 for 6, then I drop down to 225 for 18-20, love that set, 225 feels so light at that point and you get such a good pump, pretty much stuck at this point for the past year or so, should mix it up at some point, but working for now.
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« Reply #69 on: November 09, 2012, 10:44:25 PM »

BW 183 pounds here..

<a href="http://www.youtube.com/watch?v=uFWVci1ErJg" target="_blank">http://www.youtube.com/watch?v=uFWVci1ErJg</a>

and 152 pounds here:

<a href="http://www.youtube.com/watch?v=qtZfZS36T7o" target="_blank">http://www.youtube.com/watch?v=qtZfZS36T7o</a>
Creepy ass islamic male crowd in that last video, did you blow all of them or just the elders ?
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« Reply #70 on: November 09, 2012, 11:08:18 PM »

315lbs is a piece of cake. 315 x 10-12 here.
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« Reply #71 on: November 09, 2012, 11:35:55 PM »

 Roll Eyes  this thread reeks of bull shit
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« Reply #72 on: November 09, 2012, 11:57:06 PM »

I could easily bench 500 pounds in 6 months of serious powerlifting training IMO....
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« Reply #73 on: November 10, 2012, 12:02:49 AM »

I could easily bench 500 pounds in 6 months of serious powerlifting training IMO....
Always believe in yourself son, don't let others doubt your resolve!
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« Reply #74 on: November 10, 2012, 12:07:41 AM »

I could easily bench 500 pounds in 6 months of serious powerlifting training IMO....
Roll Eyes
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