What you studs benching these days.Just had a great bench workout.

[robcguns]

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.

[illuminati]

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.

[robcguns]

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.

[illuminati]

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.

[TheShape.]

If you’ve ever used bodybuilding drugs you are not “natural”. Strong bench though.

[Hulkotron]

Do you always do ~ 15 sets of bench?  Not criticizing, just wondering.

[robcguns]

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.

[robcguns]

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.

[SF1900]

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?

[robcguns]

Rob, would you stimulate but not annhilate, Mr Goodrum, CSN, MFT, HPP, CEO?

Hahahaha

[Marty Champions]

Great pics liked the youtube vid robcguns you sure are handsome

[judochoke]

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

[Royalty]

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

[pellius]

How do you get 427 lbs on the bar?

[robcguns]

How do you get 427 lbs on the bar?

8 45s and 2 11s.

[robcguns]

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.

[Darren Avey]

Aiming for 330 for 6 on the incline later, don't do flat. Then incline DBs aiming for 20 reps with the 120s

[robcguns]

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.

[Go 4 It]

105 db's for 7 the other day.

[Mr Anabolic]

Do you always do ~ 15 sets of bench?  Not criticizing, just wondering.

Welcome to the Thunderdome, where it's all or nothing!

 

[Deadpool]

the bar.  also a baseball bat with a weighted donut.  In it to win it, pretty muscles aside.

[Griffith]

Push-ups and dips mostly, for now.

[robcguns]

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.

[Hulkotron]

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.

[Hulkotron]

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.