hamil1km Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. Quote Link to comment Share on other sites More sharing options...
acorn Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. Nope never used one, never will. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. Nope never used one, never will. good deal Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. Crap. I'd like to change my goal to 125 then please. Anybody in the market for a used Inzer? Just kiddin. I never understood using bench shirts. You might as well have somebody helping you lift the weight or use bands to assist on max efforts. Not a true test of strength. Never used them and honestly, I think they ought to be banned from benching competitions. Then again, I'm old school. Actually, just old. But i make up for it by being slow. Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. I don't roll that way, bro. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 29, 2009 Share Posted May 29, 2009 I'll be happy with my measly 3 bills and a nickel. I'll let you young boys battle for the quad. I have a feeling that when one of us gets close, Aaron is going to bust out 400 pretty quickly. Time will tell...Yea buddy... Light weight! BTW Aaron and Goody no compression shirts or anything goofy like that. I don't roll that way, bro. Good I think they are a scam! Was gassed from last two nights of benching and whatnot but had to try your pause reps. Did 135x10 225x5 300x3 Good burn! Good contrast to speed work which is equally as important! Quote Link to comment Share on other sites More sharing options...
Magnus Posted May 30, 2009 Share Posted May 30, 2009 So, can I get in on this? Quote Link to comment Share on other sites More sharing options...
hamil1km Posted May 30, 2009 Share Posted May 30, 2009 So, can I get in on this? U got 20lbs to 320 Frank? We'd probably have to set urs at 320 or 325 Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 30, 2009 Share Posted May 30, 2009 So, can I get in on this? You're in Frank. The goal, to stay the same percentage as Hammy, Goody, and little ol me will be 330. Hammy and Goody have to bump 35lbs You and I 29 (you) 30 (me) Aaron (we don't know because he just started benching again, so he picked 400 for a total goal. So here are the goals: Hammy: 400lbs Goody: 400lbs Aaron: 400lbs Frank: 330lbs Mike: 305lbs May the best man come in second... because I'm hoping to win. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted May 30, 2009 Share Posted May 30, 2009 (edited) Did some bench work to try and help me blast through my sticking point. Warmups: BarX20 BarX20 (fast) 95X15 (fast) 135 - 8 sets X 3 speed reps (tried to blast the weight up as fast as possible) Close grip bench press: 185lb 3X10 (tried to do these faster than my normal tempo as well) Used foam roller for all working sets. Edited May 30, 2009 by Bullitt Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 1, 2009 Share Posted June 1, 2009 So, can I get in on this? You're in Frank. The goal, to stay the same percentage as Hammy, Goody, and little ol me will be 330. Hammy and Goody have to bump 35lbs You and I 29 (you) 30 (me) Aaron (we don't know because he just started benching again, so he picked 400 for a total goal. So here are the goals: Hammy: 400lbs Goody: 400lbs Aaron: 400lbs Frank: 330lbs Mike: 305lbs May the best man come in second... because I'm hoping to win. Cool, sounds good. Quote Link to comment Share on other sites More sharing options...
acorn Posted June 1, 2009 Share Posted June 1, 2009 (edited) Did an early AM session this morning. didnt go quite as well as I hoped on bench but a decent workout anyway. BW 255# Squats 5x135, 20x235 Bench 5x135, 3x205, 3x235, 7x275 SCT Bench SRP 10sec @ 405 8sec @ 475 Skull krushers 9x135 Barbell Wrist curls 10x135 Standing DB press 3x75 almost got 4th but arms were smoked from krushers - Aaron Edited June 1, 2009 by acorn Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 1, 2009 Share Posted June 1, 2009 Did an early AM session this morning. didnt go quite as well as I hoped on bench but a decent workout anyway.BW 255# Squats 5x135, 20x235 Bench 5x135, 3x205, 3x235, 7x275 SCT Bench SRP 10sec @ 405 8sec @ 475 Skull krushers 9x135 Barbell Wrist curls 10x135 Standing DB press 3x75 almost got 4th but arms were smoked from krushers - Aaron Nice workout Aaron. Dumb question probably, but what are SCT Bench SRP? Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 1, 2009 Share Posted June 1, 2009 Started 5x5s this morning. I'll just post bench portion here Bench 10x135lbs 10x135lbs 2x225lbs 5x285lbs 5x285lbs 5x285lbs 5x285lbs 7x285lbs (tapped the inner demons for this one barely got 5th rep on 4th set lol) Quote Link to comment Share on other sites More sharing options...
acorn Posted June 1, 2009 Share Posted June 1, 2009 Did an early AM session this morning. didnt go quite as well as I hoped on bench but a decent workout anyway.BW 255# Squats 5x135, 20x235 Bench 5x135, 3x205, 3x235, 7x275 SCT Bench SRP 10sec @ 405 8sec @ 475 Skull krushers 9x135 Barbell Wrist curls 10x135 Standing DB press 3x75 almost got 4th but arms were smoked from krushers - Aaron Nice workout Aaron. Dumb question probably, but what are SCT Bench SRP? Not a dumb question at all. Probably something most are not familiar with but I am a firm believer in this type of training. SCT stands for Static Contraction Training, SRP stands for Strong Range Partial. So a SCT SRP Bench is kinda like an iso hold in the strong range of the bench movement, a lift off and hold about 3" or so from lockout. You usually shoot for 5-10sec on these type of movements before you can no longer hold the position. When you can no longer hold the position that is the end of the rep/set and your time. Today I did not all the way to failure as I'm just working back into them. Working weights are typically about 50% higher than max on the movement and forces adaptation because of the increased intensity load without having to abuse the joints as much with the full movement. Also improvements on the SCT exercise have about a 30% carryover to the full range movement. So if your SCT bench goes up 100# in 2 or 3 weeks (2-3 workouts) like mine did last year when I was doing them, then you get around 30# increase on the full range movement. I have a few books on the method and recommend googling SCT training if you have any interest in learning more. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted June 1, 2009 Share Posted June 1, 2009 Started 5x5s this morning. I'll just post bench portion hereBench 10x135lbs 10x135lbs 2x225lbs 5x285lbs 5x285lbs 5x285lbs 5x285lbs 7x285lbs (tapped the inner demons for this one barely got 5th rep on 4th set lol) Nice! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 1, 2009 Share Posted June 1, 2009 Thanks Aaron. I will give them a try. Do they require more recovery time afterward? Nice workout Hammy. Very strong. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 1, 2009 Share Posted June 1, 2009 Aaron, I read about these a month or so ago and was interested but what type of setup do you use for them? I don't have a spotter, smith machine, or power rack . Just your regular ol bench Quote Link to comment Share on other sites More sharing options...
acorn Posted June 1, 2009 Share Posted June 1, 2009 Thanks Aaron. I will give them a try. Do they require more recovery time afterward?Nice workout Hammy. Very strong. No Prob, Definately more recovery time. Time to grow as they say. Only want to do one Heavy set per exercise on them as well. The books recommend at least a week or 10 days between workouts. I've found pretty good results in general with that amount of time between workouts anyway though. If you have questions let me know. - Aaron Quote Link to comment Share on other sites More sharing options...
acorn Posted June 1, 2009 Share Posted June 1, 2009 (edited) Aaron, I read about these a month or so ago and was interested but what type of setup do you use for them? I don't have a spotter, smith machine, or power rack . Just your regular ol bench I dont use a spotter, power rack or smith machine either. I would not trust any of the gym rats to even wipe down my bench correctly much less help me with a lift off at close to 50% above my max. They can stick with their 3# dbs and I'll make sure all the plates get used. I just use a regular bench at the gym and set the height if I can where all I have to do is just lift off the uprights 1 inch or less. When failure sets in it drops right into the hooks. Also you scoot back so that the weight is directly over your chest when you lift off. If you cannot change the height of the uprights you can always just lift it off a little from wherever they are at. If you consistently use the same position you can still gauge progress really well. - Aaron Edited June 1, 2009 by acorn Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 1, 2009 Share Posted June 1, 2009 Aaron, I read about these a month or so ago and was interested but what type of setup do you use for them? I don't have a spotter, smith machine, or power rack . Just your regular ol bench I dont use a spotter, power rack or smith machine either. I would not trust any of the gym rats to even wipe down my bench correctly much less help me with a lift off at close to 50% above my max. They can stick with their 3# dbs and I'll make sure all the plates get used. I just use a regular bench at the gym and set the height if I can where all I have to do is just lift off the uprights 1 inch or less. When failure sets in it drops right into the hooks. Also you scoot back so that the weight is directly over your chest when you lift off. If you cannot change the height of the uprights you can always just lift it off a little from wherever they are at. If you consistently use the same position you can still gauge progress really well. - Aaron HAHHAHAHA. Alright. I don't think I have enough weight but I may try one soon. I only got about 480lbs of weight Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 1, 2009 Share Posted June 1, 2009 Aaron, I read about these a month or so ago and was interested but what type of setup do you use for them? I don't have a spotter, smith machine, or power rack . Just your regular ol bench I dont use a spotter, power rack or smith machine either. I would not trust any of the gym rats to even wipe down my bench correctly much less help me with a lift off at close to 50% above my max. They can stick with their 3# dbs and I'll make sure all the plates get used. I just use a regular bench at the gym and set the height if I can where all I have to do is just lift off the uprights 1 inch or less. When failure sets in it drops right into the hooks. Also you scoot back so that the weight is directly over your chest when you lift off. If you cannot change the height of the uprights you can always just lift it off a little from wherever they are at. If you consistently use the same position you can still gauge progress really well. - Aaron Yeah, me neither. I've got absolutely zero places to put the bar if I can't get it back up, so my back-up is to just leave the collars off the bar. That way if I can't finish it, I just dump the weight. Rarely happens anymore, though Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 2, 2009 Share Posted June 2, 2009 Solid work, guys! Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 2, 2009 Share Posted June 2, 2009 Did an early AM session this morning. didnt go quite as well as I hoped on bench but a decent workout anyway.BW 255# Squats 5x135, 20x235 Bench 5x135, 3x205, 3x235, 7x275 SCT Bench SRP 10sec @ 405 8sec @ 475 Skull krushers 9x135 Barbell Wrist curls 10x135 Standing DB press 3x75 almost got 4th but arms were smoked from krushers - Aaron Nice workout Aaron. Dumb question probably, but what are SCT Bench SRP? Not a dumb question at all. Probably something most are not familiar with but I am a firm believer in this type of training. SCT stands for Static Contraction Training, SRP stands for Strong Range Partial. So a SCT SRP Bench is kinda like an iso hold in the strong range of the bench movement, a lift off and hold about 3" or so from lockout. You usually shoot for 5-10sec on these type of movements before you can no longer hold the position. When you can no longer hold the position that is the end of the rep/set and your time. Today I did not all the way to failure as I'm just working back into them. Working weights are typically about 50% higher than max on the movement and forces adaptation because of the increased intensity load without having to abuse the joints as much with the full movement. Also improvements on the SCT exercise have about a 30% carryover to the full range movement. So if your SCT bench goes up 100# in 2 or 3 weeks (2-3 workouts) like mine did last year when I was doing them, then you get around 30# increase on the full range movement. I have a few books on the method and recommend googling SCT training if you have any interest in learning more. - Aaron Dang, I gotta try that! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 Look out guys. All the speed work seems to be paying off. Previous best 5X5 was with 230. 5th rep of 5th set was tough last time. I was using very slow rep speed. It was killing me on max attempts too, since I kept getting stuck half way up. Anyway, here was today's workout. barX20 barX20 95X10 135X10 185X1 235X5 235X5 235X5 235X5 235X6 (almost got 7th) Waited 3 minutes and did SCT Bench SRT with all the weight I had: 30 seconds X 310lbs This is the strongest I have ever felt on the bench by far. Quote Link to comment Share on other sites More sharing options...
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