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barbell benched 280 and 290 for 4 reps PR (video inside)

danthamansky

Member
felt good today, warmed up with the bar and 135, then started at 225 for 4 reps, then 280 and 290 for 4 reps and finally 300 for 1 rep and 2 assisted reps. feeling stronger :)

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heres a video of the last time i did flat bench, only got 275 for 4 and 305 for 1, hopefully you can see the strength gains :)

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Good job, keep up the hard work.
 
Some tips:
Learn to do a power arch for power days--pros do them for a reason
Don't be afraid to do negatives. Get that 305, do your 1 rep and then do 3+ negatives with a good spotter. This will help you break your barriers.

I also always recommend dips
 
I used to love dips! but since my two shoulder surgeries It's taken me a while to get back to full body weight dips. I'm about to start hangin weight again too.
 
If I was you I'd be a little more careful on your elbow placement during the up phase of the lift. It appears to me your elbows are flaring outward instead of running parallel to your body. This is harder on your shoulders. I would also take the advice above on finding a good tight, arch in your back and squeezing the upper back muscles. You have a lot of potential to be a big bench presser with just a little work on form and technique.
 
kBrown said:
Some tips:
Learn to do a power arch for power days--pros do them for a reason
Don't be afraid to do negatives. Get that 305, do your 1 rep and then do 3+ negatives with a good spotter. This will help you break your barriers.

I also always recommend dips
Click to expand...

I'm trying to learn the power form more better, it was definitely an improvement. actually go to my channel i have a video of doing 315 for negatives i love doing them. i actually do weighted dips at the end of my workout the most I've gotten was 90lb dumbbell between my legs, i stuck with 8 reps each set and i got up to 7 reps for 90 lbs.
 
kingk0ng said:
If I was you I'd be a little more careful on your elbow placement during the up phase of the lift. It appears to me your elbows are flaring outward instead of running parallel to your body. This is harder on your shoulders. I would also take the advice above on finding a good tight, arch in your back and squeezing the upper back muscles. You have a lot of potential to be a big bench presser with just a little work on form and technique.
Click to expand...

thanks man i know what you mean. i tried to find that form too, its so tough haha i was really trying to find a good arch and get that technique down, i will though I'm gonna try :)
 
I feel you, getting the form down is very difficult--especially without a coach. I myself am still struggling with it (and my bench has been as high as 425lbs).
As far as elbows flaring out, well this can put you at risk for injury because of added strain to the shoulders. However, if you have monster shoulders I wouldn't worry about it too much... But, if you shoulders aren't two beasts that can push 225lbs + then I would definitely be mindful, especially as you lift heavier weight.

As for dips, they are great strength builders, try increasing the weight a bit each week (using plates) and keeping your reps between 4-6. When you are closer to six increase the weight, when you are around 4-5 its just right. These are great strength builders for shoulders and triceps, plus they work the chest.
 
kBrown said:
I feel you, getting the form down is very difficult--especially without a coach. I myself am still struggling with it (and my bench has been as high as 425lbs).
As far as elbows flaring out, well this can put you at risk for injury because of added strain to the shoulders. However, if you have monster shoulders I wouldn't worry about it too much... But, if you shoulders aren't two beasts that can push 225lbs + then I would definitely be mindful, especially as you lift heavier weight.


As for dips, they are great strength builders, try increasing the weight a bit each week (using plates) and keeping your reps between 4-6. When you are closer to six increase the weight, when you are around 4-5 its just right. These are great strength builders for shoulders and triceps, plus they work the chest.
Click to expand...

i hear ya dude, I'm trying haha. i have broad shoulders, my genetics as you can see in my photos my shoulders are pretty big, people tell me its my best body part.

i did with dips, with my training i upon the weight each session, for example my chest workouts were simple, first exercise either incline or flat barbell bench with 4-7 sets sticking with 3-5 reps, adding weight each set. then second exercise would be either flat or incline dumbbell press depending on what was my first exercise, if i did incline first, it would be dumbbell flat, and i would use 100s and go 5 sets of 8 reps, each set was tough but i can go with it, then 3rd exercise would be a flat or incline flys again adding weight, keeping it heavy, then finally dips, and with dips one week i went with 80lbs for 8 reps, then the 90s next week for 8, all about strength training :) love it!
 
If your looking for improve form for power purposes watch: so you think you can bench bt elite fts
Also if your working for a 1rm id personally like to see you warm up like
45x3-5 sets of 5, dont move up until it feels good.
95x3-5 sets of 5
135x5
185x3-5
225x3
275x1
305x1
Prx1
Also do not do negatives, louie simmons and almost all other top level powerlifters dont recommend them bc of the risk of injuries and increase of doms from them. They personally press to boards to overload the movement at different heights. It says in the westside book of methods to not do negatives.
 
SweetLou321 said:
If your looking for improve form for power purposes watch: so you think you can bench bt elite fts
Also if your working for a 1rm id personally like to see you warm up like
45x3-5 sets of 5, dont move up until it feels good.
95x3-5 sets of 5
135x5
185x3-5
225x3


275x1
305x1
Prx1
Also do not do negatives, louie simmons and almost all other top level powerlifters dont recommend them bc of the risk of injuries and increase of doms from them. They personally press to boards to overload the movement at different heights. It says in the westside book of methods to not do negatives.
Click to expand...

already watched it, I learn better as i go, videos don't seem to ever help i just have to go with it and learn that way, I'm getting better. I'm training for a bit of power/ hypertrophy. when i do train for prs what I've done was warm up with the bar for 2-4 sets, then move to 135 for a few, then move to 225 for just 1 or 2, then move to my big number.

very interesting man! thanks for letting me know! I've never tried board presses before but I've always wanted to try them out! i hear they help out for the lockout?
 
danthamansky said:
already watched it, I learn better as i go, videos don't seem to ever help i just have to go with it and learn that way, I'm getting better. I'm training for a bit of power/ hypertrophy. when i do train for prs what I've done was warm up with the bar for 2-4 sets, then move to 135 for a few, then move to 225 for just 1 or 2, then move to my big number.

very interesting man! thanks for letting me know! I've never tried board presses before but I've always wanted to try them out! i hear they help out for the lockout?
Click to expand...

The type of warm-up i posted if an example of what dave tate or others would suggest.
Board presses help overload the movement and allow you to address different sticking points.
 
mhsattack16 said:
I used to love dips! but since my two shoulder surgeries It's taken me a while to get back to full body weight dips. I'm about to start hangin weight again too.
Click to expand...

they actually recommend cutting dips out completed after shoulder surgery. how long did it take to get your bench and press strength back to normal after surgery?
 
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