300+ Bench

[Renton405]

Well today I finally did 300 lbs on the bench press on the smith....I pretty much am adding an extra pound or two everytime I work out..so my next I will shoot for 301-302...If I keep doing this in small increments around what weight range does a person generally plateau...and what can I do to continue and prevent the plauteau and keep adding the pounds in small increments....

 

[Chemist63]

Well today I finally did 300 lbs on the bench press on the smith....I pretty much am adding an extra pound or two everytime I work out..so my next I will shoot for 301-302...If I keep doing this in small increments around what weight range does a person generally plateau...and what can I do to continue and prevent the plauteau and keep adding the pounds in small increments....

First, congrads on breaking the 300 pound mark

I do not try my max everytime but I typicaly follow the Max-OT type training and lift as heavy as I can for 4-6 reps after a warmup. Every once and awhile I will than try for my max. It has worked for me and I have got my bench from 225 to over 350 in less than a year.

 

[mauibuilt]

Wow, thats amazing gains chemist

I've been stuck around the 285 lb mark on my flat bench for quite some time now when "off". When I was on m1,4add I killed that weight, but lost quite of bit during pct (which i heard is very normal from m1,4add).

However, I don't work my bench for strength, but if i did, i'd probably only up my max maybe 20-40 pounds more in the past year. 125 pounds!!! thats just amazing.

 

[Renton405]

that is great chemist....I finally reached my goal at 300 , and now im trying to hit maybe 320 by the end of next month maybe...I dont wanna gain anymore weight tho...201 is good for me , so hopefully I will be able to get more strength at the same bodyweight....I would love to gain maybe an inch or 2 on my arms without going over the 210+ mark...there 16 inches now...is it possible to spot-increase them without increasing the rest of the body

 

[hardknock]

300+ on a smith machine??? WOw, your a brave man...heh
There are a lot of little things u can do to continue to push your bench up...

Using chains, using HIT.
Using the old 5x5 routine for a period of time ...
Various techniques you can use for that

 

[jweave23]

Using chains, using HIT.
Using the old 5x5 routine for a period of time ...
Various techniques you can use for that

Agreed, there are SO many ways to increase weight, look at powerlifting routines. Increasing weight in small increments is good, and follows the progressive load principle which will help for hypertrophy, but I would recommend something that works with CNS adaption (which is what you want when looking for strength, not always size gains). Maybe 5x5 or westside. It's up to you, just pick a known program with your goals in mind and you should have the results you want. Slow increases in weight will eventually do it, but you may want to completely overhaul your training and gear it towards powerlifting for a bit, JMO

 

[kwyckemynd00]

Well today I finally did 300 lbs on the bench press on the smith....I pretty much am adding an extra pound or two everytime I work out..so my next I will shoot for 301-302...If I keep doing this in small increments around what weight range does a person generally plateau...and what can I do to continue and prevent the plauteau and keep adding the pounds in small increments....

Congrats man!

But, I have to add it...why are you using the smith? I used a smith for the first 6-8 months I worked out and personally found it to be well, not the best thing for flat bench. Incline and decline it works better for.

Try to switch to some free weights. If you don't have a spot, just go setup a bench in the power-rack at your gym, put the protective bars slightly above your chest and then you don't have to worry about not getting the weight up

Transferring to free weight exercises worked well for me. Just some food for thought.

Again, congrats on the new bench number!

 

[Renton405]

Thanx ...I use the smith cause I guess Im so comfortable using it...Also since I have long arms I can only lower the barbell halfway, if I lower it any farther my upper arms go way below paralell and Im unable to drive the weight back up past that point(sticking point)...Also I like the smith cause I dont have to worry about balancing the weight like I need to do with dumbells and other assorted free weights..I can go all out and just push without having to worry about balancing or being crushed...

 

[BAD_MO_FO]

artilce for you!

Read up partner and when you see that Smith Machine turn around and run!

http://www.t-nation.com/findArticle.do?article=body_115b600

Thanx ...I use the smith cause I guess Im so comfortable using it...Also since I have long arms I can only lower the barbell halfway, if I lower it any farther my upper arms go way below paralell and Im unable to drive the weight back up past that point(sticking point)...Also I like the smith cause I dont have to worry about balancing the weight like I need to do with dumbells and other assorted free weights..I can go all out and just push without having to worry about balancing or being crushed...

 

[Nate Dawg]

Thanx ...I use the smith cause I guess Im so comfortable using it...Also since I have long arms I can only lower the barbell halfway, if I lower it any farther my upper arms go way below paralell and Im unable to drive the weight back up past that point(sticking point)...Also I like the smith cause I dont have to worry about balancing the weight like I need to do with dumbells and other assorted free weights..I can go all out and just push without having to worry about balancing or being crushed...

You only bench half way down, not touching your chest? When you flat bench your arms are going to go below parallel, thats the way it is. Good job on breaking 300.

 

[kwyckemynd00]

Thanx ...I use the smith cause I guess Im so comfortable using it...Also since I have long arms I can only lower the barbell halfway, if I lower it any farther my upper arms go way below paralell and Im unable to drive the weight back up past that point(sticking point)...Also I like the smith cause I dont have to worry about balancing the weight like I need to do with dumbells and other assorted free weights..I can go all out and just push without having to worry about balancing or being crushed...

I'm not trying to be a dick bro, but you've got to bring the bar to your chest. I've got long arms, too. I'm 5'11" with a 6'3" wingspan, but I still do the dirty work. Just widen your grip. Also, there is absolutely no comparison between lifting 300lbs on a free weight bench and on smith machine only going down until your arms hit 90 degrees. Hell, I was able to bench 315 x 1 on a smith all the way to my chest within 6 months of lifting and when I switched to free weight I took a huge blow to my ego and had to drop massive weight.

It's not about HOW MUCH you lift it's about how much you can lift WITH GOOD FORM.

Do this and see better physical results, I promise. Just stick to the free weights until you've developed a solid foundation for all of your basic lifts, like bench, deads, and squats. If you need advice on any of those lifts, let us know. Tell us what you're diong and we'll tell you what, if anything, you're doing wrong.

 

[knox]

I agree w/ the rest...though the smith has some benefits since a spotter is not always needed. I'm 5'10" and have a wing span well over 6ft. and only use free weights, currently using the 5x5 system and it's working nicely. Just curious, your stats say "bench 305x6" anyway, congrats on the gains and keep up the good work!

 

[CEDeoudes59]

... and when I switched to free weight I took a huge blow to my ego and had to drop massive weight.

me too, it was terrible , just terrible !

 

[chasec]

i agree, switch to free weights ASAP. at 6-3' i have a marked disadvantage in several lifts such as squat and bench. however i make sure to squat to parallel and to touch the barbell to my chest on bench. not doing so will lead to underdeveloped pecs, and a disproportionate physique. plus it's false confidence. i'd say that only going half way down on the smith machine is equivelant to ~200 on a flat bench with proper form.

 

[Cogrick2]

Do this and see better physical results, I promise. Just stick to the free weights until you've developed a solid foundation for all of your basic lifts, like bench, deads, and squats. If you need advice on any of those lifts, let us know. Tell us what you're diong and we'll tell you what, if anything, you're doing wrong.

I have a question. What do you recommend focusing on during deadlifts to maximize their efficacy and minimize the risk of injury? I have trained (running and lifting) for some years and my lower back muscles are disproportionately weak. Big surprise since I neglected them...

I prefer standard deadlifts as opposed to straight-leg since more muscles get hit. Yet I could use tips for that decision as well. Thanks all.

 

[Nullifidian]

Actually if you want to really hit the chest hard with flat bench, only do the bottom range of motion and do not pause at ever. Basically, lower it to your chest to start, and then press the bar up a little past parallel and immediately bring it down to your chest. The instant it touches your chest, press it back up again past parallel. If your reps are like these, you will have to use even less weight than you would with full range of motion. The top half of the range of motion hits the triceps too much IMO.

The best way to do this effectively is to focus on how the muscles feel as your are pressing it up. The moment you begin to feel the effort shifting more to your triceps, that's when you need to start the negative.

I do the same thing with all pressing movements unless I am specifically trying to hit my triceps, in which case I go with closegrip anyway.

 

[kwyckemynd00]

I have a question. What do you recommend focusing on during deadlifts to maximize their efficacy and minimize the risk of injury? I have trained (running and lifting) for some years and my lower back muscles are disproportionately weak. Big surprise since I neglected them...

I prefer standard deadlifts as opposed to straight-leg since more muscles get hit. Yet I could use tips for that decision as well. Thanks all.

Personally, I'm just getting into the deads myself. I was doing them before, but not often enough and not heavy enough. I was also focusing on the negative, and with heavy weight, IMHO, that's a bad idea. IMHO, pull, get a nice static squeeze at the top drop the weight reset and pull. No bouncing and make sure you use your legs.

I personally was practically doing stiff-legged deads all of the time before. I didn't get near the workout I get now. Now, I keep a pretty wide stance (sumo, but not huge sumo) and when I pull I drop my ass, sit back and make pull up and back toward me. I'm not the best at explaining these things and there are people on this board who could probably give you better advice. I think it's important to make sure you don't bounce and that you pull, drop, reset and repeat.

http://www.ironaddicts.com/video/ has some vids of many of the basic movements and some other PLing movements, too.

Also, here's a good article about deadlifts: http://ironaddicts.com/forums/showthread.php?t=2033

 

[BigVrunga]

I prefer standard deadlifts as opposed to straight-leg since more muscles get hit. Yet I could use tips for that decision as well. Thanks all.

Traditional Deads and STDL's are two different excercises bro. Done correctly, STDL are more of a hamstring excercise. I agree that Deadlifts hit a lot of muscle groups, they're key to developing overall mass. Just like the Squat.

i agree, switch to free weights ASAP. at 6-3' i have a marked disadvantage in several lifts such as squat and bench. however i make sure to squat to parallel and to touch the barbell to my chest on bench. not doing so will lead to underdeveloped pecs, and a disproportionate physique. plus it's false confidence. i'd say that only going half way down on the smith machine is equivelant to ~200 on a flat bench with proper form.

Dont forget the 'bar' on most smith machines is about 20-30 lbs lighter than a standard olympic bar, because of the counterbalance system in the machine. I agree with everything here - Smith machines are good for somethings, but you're cheating yourself out of gains if you use them exclusively. Especially on the big lifts like the bench and squat.

 

[exnihilo]

Smith machines are counterproductive unless a motion just couldn't be done without it. They deload the stabilizer muscles that keep you from getting injured...

Unless of course you are just going for the fluffy weaksauce muscles. Then go crazy, it doens't matter, just don't switch from smith machine to anything else without taking your weights down a lot.

 

[kwyckemynd00]

....just don't switch from smith machine to anything else without taking your weights down a lot.

Good point. If you were to try to put 300lbs on the freeweight bb bench you could get hurt.

Just start really low and work your way up. You'll make progress fast for the first few months.

 

[Renton405]

So my 300 on the smith isn't probably my true bench press strength? *sigh*

 

[BigVrunga]

Nah bro I've been there though - forget about how much you can lift...just get on the freeweight bar and focus on form. Before you know it you'll be putting up over 300lbs.

 

[kwyckemynd00]

Nah bro I've been there though - forget about how much you can lift...just get on the freeweight bar and focus on form. Before you know it you'll be putting up over 300lbs.

Ditto.

I think many, many, many of us did the exact same thing Renton405.

 

[CEDeoudes59]

Here's a question:
How many reps on Flat Bench with Dumbells translates to how many reps at 300lbs on Flat Bar Bench?

DB 120lbs
DB 130lbs
DB 140lbs
DB 150lbs

I'm in the 125lbs-130lbs DB range now, and can probably do less than a handful / a handful at 300 on Flat Bar.
I've always seemed to be 'better' with dumbells though.

 

[BigVrunga]

I think it varies from person to person. I can press 130's for 6, and my flat barbell bench is 305x5.

 

[kwyckemynd00]

Here's a question:
How many reps on Flat Bench with Dumbells translates to how many reps at 300lbs on Flat Bar Bench?

DB 120lbs
DB 130lbs
DB 140lbs
DB 150lbs

I'm in the 125lbs-130lbs DB range now, and can probably do less than a handful / a handful at 300 on Flat Bar.
I've always seemed to be 'better' with dumbells though.

IMHO, most people do better with dumbells b/c they don't bring them down as deep as with the BB bench. I.E. if you bring the weight down to chest level with dumbells, the bar would technically be about 4" off your chest. Just MHO / .02

 

[kwyckemynd00]

I think it varies from person to person. I can press 130's for 6, and my flat barbell bench is 305x5.

To tell you the truth, based off of that pic in your avatar Id have thought you're moving more than that :| Is bench not one of your strong exercises?

 

[CEDeoudes59]

Good points - the bar certainly brings the shoulders into the equation also.
I've been doing the doggcrap DB Flat Bench stretch, and I certainly don't go down that far during the exercise.

 

[Renton405]

The problem for me is my long arm length...the first rep to get up is murder, once I get the first one done Im fine...but the first one starting in the lowered fashion is just brutal cause my arms just dig way below the sides of the bench and its hard to drive the weight up when your arms are streched very far apart with your elbows pointing to the ground nearly

 

[kwyckemynd00]

The problem for me is my long arm length...the first rep to get up is murder, once I get the first one done Im fine...but the first one starting in the lowered fashion is just brutal cause my arms just dig way below the sides of the bench and its hard to drive the weight up when your arms are streched very far apart with your elbows pointing to the ground nearly

This is exactly "why" you should be using free weight. It'll help out your weak points.

I, too, have long arms for my height. 5'11" w/ 6'3" arm span. No excuses on my part Your elbows DON'T need to stay at parallel. You need to bring the bar to your chest and bring it back up. Try changing up your grip. I keep a fairly wide grip.

 

[BigVrunga]

To tell you the truth, based off of that pic in your avatar Id have thought you're moving more than that :| Is bench not one of your strong exercises?

Thanks for the compliment man And yeah, bench is definately not my strongest excercise! I tore a tendon in my chest about a year and a half ago, coupled with the onset of some pretty bad shoulder impingement it set my bench back quite a bit. Hell - 12 months ago I could barely get 225x2 (my previous max was ~315 x 1 before the injury). Now, I could probably get 305x7 or 8 on a good day but Im always good for 305x5.

Even still, Ive *always* been a weak bencher for my weight. I need to get serious with some West Side training for a few months and get it up to where it should be, IMO at least 50lbs more than Im doing now.

The problem for me is my long arm length...the first rep to get up is murder, once I get the first one done Im fine...but the first one starting in the lowered fashion is just brutal cause my arms just dig way below the sides of the bench and its hard to drive the weight up when your arms are streched very far apart with your elbows pointing to the ground nearly

You probably haven't found your 'groove' yet with free weights. After you've been benching with free weights for a while, you'll find an angle that will work best for your anatomy and that first rep wont be an issue.

BV

 

[BigCasino]

Thanks for the compliment man And yeah, bench is definately not my strongest excercise! I tore a tendon in my chest about a year and a half ago, coupled with the onset of some pretty bad shoulder impingement it set my bench back quite a bit. Hell - 12 months ago I could barely get 225x2 (my previous max was ~315 x 1 before the injury). Now, I could probably get 305x7 or 8 on a good day but Im always good for 305x5.

Even still, Ive *always* been a weak bencher for my weight. I need to get serious with some West Side training for a few months and get it up to where it should be, IMO at least 50lbs more than Im doing now.

BV

Hey, just relating to your avatar, what are your stats in terms of height / weight bro :hammer: ?

Just asking cause I thought I remembered seeing them a lil while ago, and then you put that pic of recently and you are way bigger than I thought you were hehe :cheers:


Anyways, Renton just focus on form for now, start low and work it up. Lemme give you an example. I just started doing squats this summer, had never done them before, I always used machines like leg extension / curl , other supplmentary leg exercises like that. Well I started doing squats and could barely do 180lbs with good form the first time I tried, couple of months later I was doing 355lbs x 10reps with good form, which I know is still not impressive, but the point is once I started doing them and really focusing on form, it only took me a month or two to progress to being able to do much more weight with the same form. Now I am squatting around 400lbs, and have kinda been stuck around there for a while, but the point is these things happen, ya just need to really take a look at form, stance, rep range, frequency, etc, and adjust and the gains will continue. Please keep us posted on your progress!!! :cheers:

 

[kwyckemynd00]

Good luck w/ the shoulder. You'd probably be best just staying away from flat bench forever though, LOL. Seriuosly....it's hard on you shoulders.

I screwed mine up doing flat and I'm now making adjustments that are allowing it to heal while I get a good workout

I set up in the powe rack and put the safety bars about 3-4" off of my chest and bring the weight down to that point. My chest still gets a workout and my shoulder feels just great

 

[Renton405]

Yep, today was my first day of HST (10rep phase) with the free weights...definatly had to lower the weight CONSIDERABLY(ego hurting lol)...I lowered it all the way down too, which was extremely hard for me, but I gutted through it...

 

[kwyckemynd00]

Sucks, huh? LOL...but, you'll thank yourself later!

 

[CEDeoudes59]

its a different technique altogether - keep your shoulder blades tight.

 

[BigVrunga]

Hey, just relating to your avatar, what are your stats in terms of height / weight bro ?

Just asking cause I thought I remembered seeing them a lil while ago, and then you put that pic of recently and you are way bigger than I thought you were hehe

Right now Im 6', 240lbs. About 16% bodyfat. And I start CKD tomorrow! I was a bit smaller only a few short months ago at 220lbs. Gotta love 1test

Good luck w/ the shoulder. You'd probably be best just staying away from flat bench forever though, LOL. Seriuosly....it's hard on you shoulders.

Yeah Ive been using dumbells for the past month know. I find if you keep your elbows at a 45 degree angle and dont grip too wide it takes a lot of stress off the shoulder joint. I only go to about 2" off my chest for close grip now, if I go any lower I can feel the stress in the delts.

Yep, today was my first day of HST (10rep phase) with the free weights...definatly had to lower the weight CONSIDERABLY(ego hurting lol)...I lowered it all the way down too, which was extremely hard for me, but I gutted through it...
__________________

You'll get it man...remember consistency is key. Just keep truckin' and increase poundages in small increments.

BV

 

[exnihilo]

If you have messed up shoulders switch to a powerlifter style bench technique, it's much easier on them because of less internal rotation.

Keep up the good work on the bench guy, do a lot of tricep building exercises to help bring that bench up.

 

[Chemist63]

Explain:

If you have messed up shoulders switch to a powerlifter style bench technique, it's much easier on them because of less internal rotation.

What is "powerlifter style"?

 

[Renton405]

Day off from HST today...My muscles are actually kinda sore cause there not used to lowering down the bar that far.

 

[kwyckemynd00]

Explain:


What is "powerlifter style"?

Back arched, elbows tucked in, lower the bar toward your abdomen below the nipple line, and press up and back in the direction of your head. I don't know how to describe "leg drive" for you though. Done correctly you'll implement muscles, like lats, that you never were before and get a few more lbs on the bench...

It puts your shoulders in a much better position to handle the weight. A lot of people do something similar naturally actually.

 

[kwyckemynd00]

Day off from HST today...My muscles are actually kinda sore cause there not used to lowering down the bar that far.

See...you're pecs will thank you for the switch

 

[exnihilo]

Back arched, elbows tucked in, lower the bar toward your abdomen below the nipple line, and press up and back in the direction of your head. I don't know how to describe "leg drive" for you though. Done correctly you'll implement muscles, like lats, that you never were before and get a few more lbs on the bench...

It puts your shoulders in a much better position to handle the weight. A lot of people do something similar naturally actually.

The powerlifter bench is a tricky beast to master. The leg drive also involves pushing your chest up, pushing your belly up, and pushing "back" with your legs. Doesn't work as well without a shirt, but it'll still give you a couple pounds... With a shirt it makes all the difference in the world. That being said I still haven't mastered it I'm still brute-forcing up the weight.

 

[kwyckemynd00]

The powerlifter bench is a tricky beast to master. The leg drive also involves pushing your chest up, pushing your belly up, and pushing "back" with your legs. Doesn't work as well without a shirt, but it'll still give you a couple pounds... With a shirt it makes all the difference in the world. That being said I still haven't mastered it I'm still brute-forcing up the weight.

I don't even PL bench. LOL. I've got like a tradition / PL hybrid. My elbows are out and my back is arched. lolololol....I'm not a huge bencher or anything though, and I don't PL or compete, so I really don't need to master it...I just like to lift PLer style to gain mass....I've switched to a PL routine, low volume and I believe it's making all the difference. Now, if only I ate good all the time, maybe I'd have some guns like you

 

[exnihilo]

I don't even PL bench. LOL. I've got like a tradition / PL hybrid. My elbows are out and my back is arched. lolololol....I'm not a huge bencher or anything though, and I don't PL or compete, so I really don't need to master it...I just like to lift PLer style to gain mass....I've switched to a PL routine, low volume and I believe it's making all the difference. Now, if only I ate good all the time, maybe I'd have some guns like you

Elbows out with a back arch will take a little stress off the shoulders... The elbow tuck will help too (though most bodybuilders find it hard to master). I hope you also bring it below your nipples, that's key as well...

 

[kwyckemynd00]

Elbows out with a back arch will take a little stress off the shoulders... The elbow tuck will help too (though most bodybuilders find it hard to master). I hope you also bring it below your nipples, that's key as well...

Yeah, I bring it below the nips...it does help a lot. still get a good workout, too

 

[BigVrunga]

Its key to develop that kind of form early on - leads to a bigger bench and less injuries if you're prone to them. Which I know I am