Bench pressing in quarantine.

Today's heavy bench day, my buddy was supposed to work out with me and he bailed and I got no spot, so it should be interesting. if I don't report back today I'm either dead or pinned under the bar in my basement till someone finds me
 
Be safe. Cant bench 350 with no neck
 
I stopped the workout short, need some advice.

Did my warm ups then what I thought was supposed to be 5x5 at 80% or 280lbs

Did 2 sets of 5 and realized I was actually supposed to be doing 5 sets of 3, so did 3 more for 3

Dropped to 210lbs for close grip and on my 10th rep felt a weird stretch/minor pain in my left pec. Definitely didn't pull anything but it felt weird and I didn't want to take any chances. Called it quits.

Do I cut my losses and just pick back up Thursday for my pull day or if I feel fine tomorrow maybe do the shoulder and triceps portion of today's workout?

What's your thoughts.

Anyway I'm starving, only got 2 meals in today, going to make a bunch of baked chicken cutlets and stuff my face
 
12oz chicken breast (raw weight) lightly breaded and baked, 2 cups white rice (cooked measure)
1/2 can of green beans, some Blu cheese dressing and hot sauce
 
Have a headache and a little anxiety today, nothing unmanageable, just a lot of back and forth running around, my kids and girl all yelling and being obnoxious, workout didn't go as planned. Need to get some rest and relaxation time and start fresh tomorrow
 
You definitely should be done with all pressing type movements regarding this session; smart call to shut it down healthy!

Idk what the suggested accessory was but nothing is worth injury. If it were me, tomorrow I would do some ultralight volume band tricep pressdown/extensions and pec Flyes just for the sake of flushing healing blood through your elbow and pec tendons. For recovery, NOT muscle building. 4 sets each of 25-50 reps each. And if that feels wonky, shut that down even.

Something we were very mindful with using Superdrol for my wife for the Arnold is we ALWAYS lifted within her means. We progressed training weights, sets & reps steadily on a plan and did not let her ever push 10/10 or even 9/10 effort usually save for a couple critical sessions. We had her eating and sleeping like a champ and let the SD work while we worked her strength & skill, but never did we let her push her tendons to the limit just because. You have to show up healthy to execute when it matters, when you test/compete.
 
You feeling the SD yet?? Lol jk

Hope tomorrow calms down for you bro...I'm in day 5 of my DMZ...I think its kicking in a little
 
As someone who takes benching a little too seriously this is a thread I intend to follow with great interest. Everything I say here is just an opinion and you can choose to take or not take any advice. First thing, cut the training session and don't worry about changing your schedule or finishing the workout you cut short tomorrow. Just keep going on with your plan. I like to use a hot pad or something on the "strange" feeling area before bed and massage it a little bit and it seems to help with recovery. Secondly I heard suggestions for conjugate style training and also benching 3x a week, I do a mixture of both, max out on Monday, speed day Wednesday, and heavy 2-5 rep day Friday. Its like conjugate but with a third day added in. I do it long term and would like to think I've got a decent bench for a little guy. I've seen other people use it as a plateau breaker and put 10-20 pounds on in a month if they come off of linear periodization. Do you have a prominent weak point/sticking point in your bench you can focus on?
 
New guy said:
As someone who takes benching a little too seriously this is a thread I intend to follow with great interest. Everything I say here is just an opinion and you can choose to take or not take any advice. First thing, cut the training session and don't worry about changing your schedule or finishing the workout you cut short tomorrow. Just keep going on with your plan. I like to use a hot pad or something on the "strange" feeling area before bed and massage it a little bit and it seems to help with recovery. Secondly I heard suggestions for conjugate style training and also benching 3x a week, I do a mixture of both, max out on Monday, speed day Wednesday, and heavy 2-5 rep day Friday. Its like conjugate but with a third day added in. I do it long term and would like to think I've got a decent bench for a little guy. I've seen other people use it as a plateau breaker and put 10-20 pounds on in a month if they come off of linear periodization. Do you have a prominent weak point/sticking point in your bench you can focus on?
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I really haven't noticed any sticking points or weak points. I would have to have someone watch and tell me if they see something I'm not noticing. I've also really never hit a plateau on bench either. Mid last year I did a little bench comp at my buddies gym. Not serious at all, just in house for fun. I didn't even touch a barbell till like 2 weeks out. Just smith machine, dumbells and chest press machine mostly for the first 6 weeks. Bench went from around 300-325/330. Stopped focusing on it for a while. Around Christmas I started benching more again and got it to 340. Did about zero training in February cus of vacation. Picked back up in March and now I'm going for 350. I don't want to change training again, I've only got a little over 2 weeks before I have to max out. But once that's over I'm open to a routine change. Ideally I'd like a 5 day split that has 2 bench days, a deadlift day and a 2 squat days if such a routine already exists.
 
morning weight 212.5 I skipped a meal and went to bed early but at least I didn't go backwards on the scale
 
Post a vid of a heavy bench so the sticking point can be observed. If you are able, change bench angles and do variations of the bench press (don’t have a Swiss bar, go heavy DB hex press, for example). Banded variations also. I got to 405 quickly with no specialty bars this way. I didn’t do a regular bench press for a month, when I did I smashed 4 plates.
 
SkRaw85 said:
Post a vid of a heavy bench so the sticking point can be observed. If you are able, change bench angles and do variations of the bench press (don’t have a Swiss bar, go heavy DB hex press, for example). Banded variations also. I got to 405 quickly with no specialty bars this way. I didn’t do a regular bench press for a month, when I did I smashed 4 plates.
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Dude I've got 1 20 year old barbell in my basement, you don't have to worry about me using a specialty bar lol. Il definitely need to use my daughter's iPhone because the video on my phone is terrible. Next bench day I'm only supposed to go to 70% but il do a few singles with 300 from different angles or 315
 
Ok nevermind I just looked that up I always just called that a close grip db press, I don't do those, they kill my left shoulder right where the side of my upper Peck meets the shoulder joint
 
SkRaw85 said:
Post a vid of a heavy bench so the sticking point can be observed. If you are able, change bench angles and do variations of the bench press (don’t have a Swiss bar, go heavy DB hex press, for example). Banded variations also. I got to 405 quickly with no specialty bars this way. I didn’t do a regular bench press for a month, when I did I smashed 4 plates.
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Again, 2 weeks out from going for a new 1rm Id recommend sticking to comp pressing. Just my recommendation based on what I’ve already written earlier in this log.

Smont said:
Dude I've got 1 20 year old barbell in my basement, you don't have to worry about me using a specialty bar lol. Il definitely need to use my daughter's iPhone because the video on my phone is terrible. Next bench day I'm only supposed to go to 70% but il do a few singles with 300 from different angles or 315
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Dont. Do 1 single (on flat, comp bp) with no less than 1-2 reps in reserve (a single with something you HONESTLY couldve tripled) then do the 70% work. Thats all contingent on your pec not feeling like trash. All of this conjugate business can wait until the next 2 weeks are over. Right now your focus and only goal should be doing what you need to do to hit 350 on a flat, comp style bench press. Maxing out on 3-8 different variations aint gonna help in that, if anything it will ONLY be detrimental.
 
Tried out these aunt maples protein pancake/waffle mix for breakfast. They were dry as ****. I tried adding a egg to the batter to see if it would help but it didn't. Cross those off the list.
 
jswain34 said:
Again, 2 weeks out from going for a new 1rm Id recommend sticking to comp pressing. Just my recommendation based on what I’ve already written earlier in this log.



Dont. Do 1 single (on flat, comp bp) with no less than 1-2 reps in reserve (a single with something you HONESTLY couldve tripled) then do the 70% work. Thats all contingent on your pec not feeling like trash. All of this conjugate business can wait until the next 2 weeks are over. Right now your focus and only goal should be doing what you need to do to hit 350 on a flat, comp style bench press. Maxing out on 3-8 different variations aint gonna help in that, if anything it will ONLY be detrimental.
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Actually I can agree to that. I only got 2 weeks to go. I just need to stick to the plan and after that I can worry about sticking points and all this other stuff, there's no weakness that I'm going to be able to bring up fast enough to make a difference anyway.

I will say that when I did that first set of 5 with 280 yesterday I probably had at least 2-3 reps left in the tank which if you look at those max bench calculators would have me at 346-355. My previous best with 280 was 6 reps and a set of 5 was pretty easy now. I also have a tendency to be stronger with people watching me lift, growing up wrestling and boxing I've always noticed I performed better when I feel like there's ppl watching or judging me. I'm about 90% confident I can do 350 as of now, and with the addition of a few ppl watching me do it I'm about 99% confident
 
jswain34 said:
Again, 2 weeks out from going for a new 1rm Id recommend sticking to comp pressing. Just my recommendation based on what I’ve already written earlier in this log.



Dont. Do 1 single (on flat, comp bp) with no less than 1-2 reps in reserve (a single with something you HONESTLY couldve tripled) then do the 70% work. Thats all contingent on your pec not feeling like trash. All of this conjugate business can wait until the next 2 weeks are over. Right now your focus and only goal should be doing what you need to do to hit 350 on a flat, comp style bench press. Maxing out on 3-8 different variations aint gonna help in that, if anything it will ONLY be detrimental.
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Totally forgot the timeframe and deadline here due to the ‘rona lol. Alright, time to bench 21X a week like Brady Stewart.
 
SkRaw85 said:
Totally forgot the timeframe and deadline here due to the ‘rona lol. Alright, time to bench 21X a week like Brady Stewart.
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I thought that might’ve happened but just felt like I should still make sure we were all on the same page. The NewGuy did say he follows that setup “long term” which makes a heck or a lot more sense.

Exactly like you said Smont, no sticking point is going to get ironed out at this point. You pretty much are what you are at this point. Now you just have to do what you can to realize the true strength you possess that has been covered by accumulated neurologic fatigue. We do that by improving technical proficiency with single reps with 1-2 reps in the tank, volume reduction, and eventually just rest in that final 5-7 days (7-14 for more experienced, super strong mofos).
 
jswain34 said:
I thought that might’ve happened but just felt like I should still make sure we were all on the same page. The NewGuy did say he follows that setup “long term” which makes a heck or a lot more sense.

Exactly like you said Smont, no sticking point is going to get ironed out at this point. You pretty much are what you are at this point. Now you just have to do what you can to realize the true strength you possess that has been covered by accumulated neurologic fatigue. We do that by improving technical proficiency with single reps with 1-2 reps in the tank, volume reduction, and eventually just rest in that final 5-7 days (7-14 for more experienced, super strong mofos).
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How do you approach your lift or max day.

The last time I maxed out I did it over the course of a hour while bullshiting with my buddy. 7 total sets 5-6min rest between sets. 10,6,6,2,2,1,max

I'm sure thats not optimal lol
 
Smont said:
How do you approach your lift or max day.

The last time I maxed out I did it over the course of a hour while bullshiting with my buddy. 7 total sets 5-6min rest between sets. 10,6,6,2,2,1,max

I'm sure thats not optimal lol
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Your set up isnt all that bad really. But drop the 10 and 6 rep sets. If you wanna do one high rep set “to get the blood pumping” id do the bar for 20 or 95 for 10. Everything else should be no more than 5 and honestly anything 225+ should be a triple or less. If i was personally planning on working up to a goal of 350 my exact sets would be like this:

Every first rep paused over 95 lb

45x5
95x5
135x5x2
185x5
215x5
245x3
275x2
305x1
330x1
350x1

5-7 min rest over 225 (closer to 5 on the lower end of the range and closer to 7 on the 300+). I tend to make smaller jumps than some people (Skraw being one lol). You can do it however you want but I always recommend no jumps >10% of your goal when youre over 50% of the weight you’re aiming for. So nothing over 35lb increments when you get over 175. I follow that rule for all powerlifts, read it somewhere...couldve been Wendler, maybe Chad Wesley Smith. No idea honestly. Ive basically just lived by it since I read it 5+ years ago.

Theres also some evidence that you are strongest after (I think) 6 warmup sets over (i think) 40% so my layout hits that too. I think Hyde knows that one so hopefully chimes in if i messed that part up.
 
Agreed with everything J has said. You are peaking. Specificity reigns. What matters now is what you can take out, control, and blast for a maximal barbell single on bench. That’s ALL that matters. You do not have time to fix/shift weak points or even learn new technique, beyond fundamentals like making sure your wrists are straight and wrapped right.

6 sets is an ideal neurological warmup, or more. My meet warmup would be virtually identical to J’s.

You need to eat every day for your goal!
 
Thanks guys

So far today I've been cleaning out the fridge, it's time for a grocery store trip.

I've had 3 very carb heavy meals today. 106gm protein, 368gm carbs and idk the fats or total calorie count off top but I got it all written down. Today is rest and eat for the most part.

Tomorrow I'm going to do some deadlifts and squats with my nephew (nothing real heavy) I just saw him doing squats a few days ago and it was atrocious lol. Il follow up with my lat and bicep stuff and back to benching Friday. I was thinking I should eliminate shoulder presses from here out, go balls to the wall next to bench session on comp bench, close grip bench, then higher rep db skull krushers and push ups or light db flys. Shorter intense workouts, more rest then stop pressing about 7 days out???

I'm going to go back and re-read some of the advice you guys have given. I tend to get ahead of myself and forget things
 
No dienelone experience. sitting on a couple vials of e but leaving 19-Nors alone while we try for a little one. Wanna keep my swimmers strong

I would take your last heavy bench a week out, same day of the week you’ll be maxing on.

The density of your workouts is irrelevant right now. Especially the main work, rest as long as you need to fully recover and at least several minutes between sets. The accessory can be done with a bodybuilding pace, but don’t rush the benching.
 
Hyde said:
No dienelone experience. sitting on a couple vials of e but leaving 19-Nors alone while we try for a little one. Wanna keep my swimmers strong

I would take your last heavy bench a week out, same day of the week you’ll be maxing on.

The density of your workouts is irrelevant right now. Especially the main work, rest as long as you need to fully recover and at least several minutes between sets. The accessory can be done with a bodybuilding pace, but don’t rush the benching.
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Resting between sets is a tough one for me. I actually have been putting on short YouTube videos to watch between sets to distract me and make me rest longer. I'm on the td dien but have dien e on the way and I'm going to switch over because the smell of the td just lingers and it's annoying putting it on and standing around for it to dry every day. I just don't know how much stronger the injectable is. 75mg td daily is 450mg per week, I'm assuming that's probably a little weaker then 400mg of the injectable.
 
SkRaw85 said:
Totally forgot the timeframe and deadline here due to the ‘rona lol. Alright, time to bench 21X a week like Brady Stewart. Invalid Link Removed
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In the same boat. Completely forgot about the time frame. For some reason I thought we had a month plus still 🤦‍♂️ Now knowing you have two weeks I definitely wouldn’t switch it up or worry about too much. Once you’re done and you hit 350 to win the bet we can look at getting you to the state record area. All we can do now is just make sure you have a good game plan and max out schedule. Lots of good info on here, J is on point about maxing out and weight jumps, in the low 300 area a 20 pound jump is probably the key for your final jump. I tend to start with a high rep set or a second set of a bare bar to get some extra blood flow to the muscles without overworking but everyone has their own preference. As far as your last bench day I always do exactly one week from the day of my peak and it works for me.
 
Meal 4 6oz chx breast, 2 large wraps, veggies, blue cheese, hot sauce and a ginger ale. 1 meal to go, maybe 2 if I'm up late.

Did pretty much nothing all day. Just watching movies and reading, naps and food. And terrible gas. I've been farting Soo much the past week my girl finally stopped caring. She just laughs now lol
 
Night weight after my last meal 218.1

I know it's not my true weight but it's the most I've ever weighed in my life, so I just wanted to make note of that
 
Smont said:
Night weight after my last meal 218.1

I know it's not my true weight but it's the most I've ever weighed in my life, so I just wanted to make note of that
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Ur gonna have to goto fat camp after you win this bet...lol
 
manifesto said:
Ur gonna have to goto fat camp after you win this bet...lol
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Na il just get a rascal scooter.

My upper back, upper chest, traps and delts are getting huge, my arms are a little bigger, legs my actually be getting smaller. I have neglected them quite a bit this whole month so far. I've been on the same belt loop and wearing size 34 jeans for the past year, still fit the 34's but the belt loop is getting tighter. So not all fat, I think I'm gaining a pretty even split here of fat/muscle/water.

Or I'm delusional and I'm just fat lol
 
Sounds like 3-400 was a great first time dose. Gutterpump said the more he took the more effects, good and bad he noticed, just like tren. Said the transformation at 600+ was sick but he was getting mental sides like mania and anxiety. He said things went best with like 200mg replacement test.

Smont said:
How old are you Hyde?
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I’ll be 30 in a few months.

PR bodyweight is always cool. Mine is 256.
 
Hyde said:
Sounds like 3-400 was a great first time dose. Gutterpump said the more he took the more effects, good and bad he noticed, just like tren. Said the transformation at 600+ was sick but he was getting mental sides like mania and anxiety. He said things went best with like 200mg replacement test.



I’ll be 30 in a few months.

PR bodyweight is always cool. Mine is 256.
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Ok I thought you were older for some reason, I just turned 35, hopefully I never have another kid but good luck to you.

I just ordered some dien e so I'm going to transition from transdermal to that, the td is getting annoying.

At the end of this month when I drop sd, I'm also dropping test to 200-300 and going to let eq and dien do the work.

I always keep test the highest and I think I'm going to try it the other way. Closer to a replacement dose with other anabolics to do the work.

I'm hoping that stacking the 3 at low doses will keep the positives and lesson risk of the negatives
 
BennyMagoo79 said:
I think EQ will be one of the first things I try once I go over to the Dark Side.
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Ive always liked it. You don't really notice anything from it positive or negative because it works so slowly. But from weeks 6/8-16 it's slow steady progress. I never noticed the difference till I looked back at pics. This time around I'm going to have to diet to notice the difference tho️
 
xR1pp3Rx said:
cause?????? why? you can give me the cliffs
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At that point I was not going to use superdrol, I started off just 350/350 test/eq. My previous log I cut off and stayed at that dose because the gyms closed. Ive put together a decent basement gym and reworked my goal to winning a silly bet but also setting a pr on bench by may. 350lbs.

About a week or so ago " I'm honestly completely losing track of time days and dates seeing how I have no real schedule for work" so about a week or so ago I bumped test and eq to 450 and added 75mg td dienolone and superdrol. 3 weeks of superdrol to hit my PR then I'm dropping sd and the dienolone should be kicking in around then while I spend may and June trying to recomp at my new fat weight of 220 and hopefully keep my bench pr. During my recomp il be bringing back my legs that I've neglected all month so far... That's the big picture. Short term goals. My long term goal is to beak some local state records at 198lbs as there not really impressive in my state so I figure il try my luck.

Hope that sums it up
 
Today I had my 1000 calorie shake for breakfast

Made a 1/3lb burger on a white bun and a Coke

Made a sausage and peppers pizza for meal 3

Dinner I just had this
 
I decided to give 1 more days rest, did some push-ups and stretching just to see how my pec feels and it's all good. Tomorrow morning I'm doing a combination workout

Bench press
Close grip bench
Weighted chins
Rows
Db skull krushers
Hammer curls.

Only the bench and weighted chins are going heavy, everything else is pushing blood to the muscles.

Feeling extremely strong and positive and don't want any screw ups
 
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