Bench Training, Rants, lectures, Q&A, and general lifting education

Page 1 of 4 123 ... Last
  1. Bench Training, Rants, lectures, Q&A, and general lifting education


    All,

    Am going to be running a thread here that will go beyond the typical list of workouts with the weights and reps utilized, instead we will try to dive a bit deeper. Including the bigger question of WHYs...

    So Lets open up with a big picture snapshot.

    Me (pictures below)
    34 years old (this month! WhooT WhooT
    Best Bench 501lbs Raw
    Squat: 535 sleeves
    Deadlift: The struggle.

    I have been working out since I was 16, Bench has always been my thing. Took me YEARS to bench 501. Literally years, for example, when I was benching 480lbs it still took me two years to get to the 501. I think a lot of people lose focus of the time involved in strength training and instead focus on the statistical anomalies, sure IG brings us all closer...but don't lose focus of your own lifts and goals by watching someone elses!

    I have been engaged in powerlifting now for 5 years and have had considerable opportunities to learn and as an average Joe that had to learn and fight for every pound on the bar I think I have quite a bit I can help others with. Hence my name, AmateurStrong...

    Name:  172DB61C-6E71-4F08-879E-692A5FA21EB2.JPEG
Views: 189
Size:  1.00 MB
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher


  2. Nutrition:

    Currently running Renaissance Periodization

    I am on the Base Template, hoping not to have to move to Fat Loss 1. Currently am at approximately 2500 calories on workout days and 2200 on non-workout days.

    My goal right now is to lose some side fat.

    Starting weight: 220lbs
    Current weight: 200lbs
    Target Weight: likely 185-190
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher
    •   
       


  3. Subbed
    I mean if you really hate your balls, go for it. But, what did they do to you?

  4. Quote Originally Posted by DemntedCowboy View Post
    Subbed
    Appreciate it, feel free to comment any questions (gym related or not) that you may have!
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  5. Quote Originally Posted by AmateurStrong View Post
    Nutrition:

    Currently running Renaissance Periodization

    I am on the Base Template, hoping not to have to move to Fat Loss 1. Currently am at approximately 2500 calories on workout days and 2200 on non-workout days.

    My goal right now is to lose some side fat.

    Starting weight: 220lbs
    Current weight: 200lbs
    Target Weight: likely 185-190
    How tall are you?
    •   
       


  6. Love this. Subbed!

  7. Quote Originally Posted by BBiceps View Post
    How tall are you?
    5í5 or 5í4
    Depends on the day and the girl
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  8. Sick. Im in!

  9. Quote Originally Posted by AmateurStrong View Post
    5í5 or 5í4
    Depends on the day and the girl
    5'4" and 220 is thick sauce! Short travel helps that bench( in no way dissing) .

  10. In for knowledge

  11. In like Fline

  12. Quote Originally Posted by Cgkone View Post
    5'4" and 220 is thick sauce! Short travel helps that bench( in no way dissing) .
    Actually itís a double edge sword and a huge misconception

    While short arms can be beneficial they can also have disadvantages

    One thing long limbed benchers have in common is that the large ROM allows for the build up of elastic energy, which of course helps with speed off the chest

    Long arms can also work on their arch and grip width as well to help level the playing field even further.

    Take note most 500-600lbs benchers arenít 5í4 like me... they are bigger guys
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  13. Quote Originally Posted by AmateurStrong View Post
    Actually itís a double edge sword and a huge misconception

    While short arms can be beneficial they can also have disadvantages

    One thing long limbed benchers have in common is that the large ROM allows for the build up of elastic energy, which of course helps with speed off the chest

    Long arms can also work on their arch and grip width as well to help level the playing field even further.

    Take note most 500-600lbs benchers arenít 5í4 like me... they are bigger guys
    True. Bigger muscle = more potential

  14. Subbed. Really enjoy the creative theme for a log!

  15. Question, when you do a heavy bench day, what other exercises are you doing and are you going heavy on them as well?

  16. Quote Originally Posted by BBiceps View Post
    Question, when you do a heavy bench day, what other exercises are you doing and are you going heavy on them as well?
    Great question, I think itís important to organize and structure your workouts into cycles. For me a typical cycle is 5 weeks, after which time I may or may not rotate some of my exercises and goals

    So, to ram this home I will explain what Iím doing now in my training.

    On upper body day I do my main movement, which is bench.
    After bench, in this cycle, my goal is increasing strength on that lift and the direct muscles involved in that lift so I do a close grip bench after with heavier weight and rep range in the 6s

    If my goal were hypertrophy I would do a secondary movement in the 15-20 rep ranges.

    After that I do additional exercises which are always in the 15-20 rep ranges

    In summary
    Main movement
    Supporting movement (which will either be hypertrophy or strength rep ranges)
    Then additional movements based on need in the rep range of 15-20 reps

    Keep in mind when I discuss rep ranges there is the expectation that the maximum weight is used to obtain those reps cleanly for maximum of 2-3 sets (4th set happens only if you really ****ed up your loading scheme and drastically under worked on the first 1-2 setsó-this should avoided)
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher
  17. Bench Training, Rants, lectures, Q&A, and general lifting education


    Letís test if I can post videos yet, I may need an admin to fix this,

    I also donít understand why my avatar wonít show up.
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher
  18. Bench Training, Rants, lectures, Q&A, and general lifting education


    Week 2
    bench - main movement
    4x2 235 vs dbl blue
    1 amrap 235 vs dbl blue x 8

    Close grip bench ( additional strength component)
    3x6 275 all paused

    Additional hypertrophy movements
    Military press (ohp) 95lbs 3x10-15
    Light cable rows
    Pull-ups 3x10
    Cable flyers 4x14-20


    https://youtu.be/wilWoMFTIuY

    ^
    Note all reps are strict
    I also do not recommend bands for everyone they need to be strategically used and you should know why youíre using them

    The dbl blue band adds 80-100lbs of band tension at the top and obviously varies based on range
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  19. Did you use to have a different name on here?
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  20. Quote Originally Posted by tyga tyga View Post
    Did you use to have a different name on here?
    Likely

    Kbrown84 would definitely be me
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  21. Quote Originally Posted by AmateurStrong View Post
    Likely

    Kbrown84 would definitely be me
    Thought that was you. Youíve changed from the ďexplosiveĒ throw your self off the bench every rep to a completely different controlled rep now.

    Either way. Cool to see you back
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep
  22. Bench Training, Rants, lectures, Q&A, and general lifting education


    Quote Originally Posted by tyga tyga View Post
    Thought that was you. Youíve changed from the ďexplosiveĒ throw your self off the bench every rep to a completely different controlled rep now.

    Either way. Cool to see you back
    Can you reference a video ?

    You may be referencing speed work, which I still do.
    If you arenít using the appropriate amount of weight or band tension the back can come off the bench.
    Speed work should be performed at very high velocity, if you can measure it the range would be .8 to 1 meter per second. Can use a device like a tendo or OpenBarbell to measure speed

    But, yes a lot of my training methods have refined and changed a bit over the past few years

    Iíve recently moved to Florida so am excited to get back to training
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  23. Not your top set/s but your warm ups.
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  24. Name:  IMG_9093.jpg
Views: 135
Size:  799.3 KB that dinner looking like
    Lift Heavy, Live Strong
    -Amateur Strong Coaching-
    New IG: SoFloBencher

  25. Quote Originally Posted by AmateurStrong View Post
    One thing long limbed benchers have in common is that the large ROM allows for the build up of elastic energy, which of course helps with speed off the chest
    Iím not convinced on this. I donít think bar travel would equate to elastic energy. The elastic energy would be coming from the muscle, so the degree of flexion would be the more significant factor there. Assuming two lifters used the same form, they should have essentially the same angles of movement at each joint, and thus more or less the exact same amount of elastic energy. At least, that all seems logical to me.

    Also, is that sweet potato youíre having for dinner?
  •   

      
     

Similar Forum Threads

  1. Selling Versa-1, AMP v1, and C4
    By Segansational in forum Supplement Auction
    Replies: 11
    Last Post: 01-07-2014, 12:00 AM
  2. The Iron Man Thread - Bench Training / Journal
    By kBrown in forum Training Forum
    Replies: 264
    Last Post: 07-31-2012, 06:50 PM
  3. Marathon Training and weight lifting?
    By IntensePump in forum Training Forum
    Replies: 14
    Last Post: 10-21-2011, 04:16 PM
  4. Replies: 2
    Last Post: 12-05-2009, 01:38 PM
  5. how do you train the muscle inbetween the tricep and bicep?
    By stankydanky in forum Training Forum
    Replies: 41
    Last Post: 02-17-2008, 06:26 PM
Log in
Log in