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. Holy crap. The SCT stuff is no joke. My whole body feels fried today. I was shoving the 310 up against the top pin on the rack as hard as I could so i was probably pushing quite a bit more than 310 for most of the 30 seconds, but even with that I can't believe how dead I feel today. My body feels like it aged 10 years. lol. Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 3, 2009 Share Posted June 3, 2009 Good stuff, Mike. I've got a chest workout tonight. I'll let you guys know how it goes. Quote Link to comment Share on other sites More sharing options...
acorn 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. Holy crap. The SCT stuff is no joke. My whole body feels fried today. I was shoving the 310 up against the top pin on the rack as hard as I could so i was probably pushing quite a bit more than 310 for most of the 30 seconds, but even with that I can't believe how dead I feel today. My body feels like it aged 10 years. lol. Wowser thats a long hold. I bet it hurts today. Prolly tuckered out your CNS some as well. To do the SCT stuff with maximum effectiveness towards top end strength you really gotta get that time down between 5-15sec. I think you should either do it like you did with 310 giving it everything you got against the pins about 4" or so from lockout for 10-15 sec or find a way to get another 100# or so on there. Either way good job and way to give it hell. - Aaron Quote Link to comment Share on other sites More sharing options...
The Natural Posted June 3, 2009 Share Posted June 3, 2009 300x9 -Rex Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex Ur prolly close to 400lb max eh Rex? They say 300x10 should equal about 400lb 1RM. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex Rex, Would you like in on the race? What is your current bench max? Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Not us. Dude, 3 days til we crush some $#it! Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Goody U should either go for a max rep attempt on 300 or just go for a 1RM . Give us an idea of where ur at lol Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Goody U should either go for a max rep attempt on 300 or just go for a 1RM . Give us an idea of where ur at lol What's wrong? Scared of the sneak attack? Sissy. Quote Link to comment Share on other sites More sharing options...
The Natural Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex Rex, Would you like in on the race? What is your current bench max? My max like 2 years ago was 365. Then I stopped training upper body seriously for a while, started getting serious back in March. Max is probably higher now. I don't really max on bench; it's less productive for me than just doing a workout and getting stronger. I am going for 4 plates but am doing it more for myself than as part of a race with others. I will give updates on my progress though. -Rex Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Goody U should either go for a max rep attempt on 300 or just go for a 1RM . Give us an idea of where ur at lol What's wrong? Scared of the sneak attack? Sissy. Ur trying to be stealth to catch us off guard. However, I was really just curious how many reps you could do so I could then do whatever you did +1 and post it Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Goody U should either go for a max rep attempt on 300 or just go for a 1RM . Give us an idea of where ur at lol What's wrong? Scared of the sneak attack? Sissy. Ur trying to be stealth to catch us off guard. However, I was really just curious how many reps you could do so I could then do whatever you did +1 and post it I knew you two would be at it quickly when i suggested this. If only my bench were substantial enough to talk shit, I would jump right in. 300x9-Rex Rex, Would you like in on the race? What is your current bench max? My max like 2 years ago was 365. Then I stopped training upper body seriously for a while, started getting serious back in March. Max is probably higher now. I don't really max on bench; it's less productive for me than just doing a workout and getting stronger. I am going for 4 plates but am doing it more for myself than as part of a race with others. I will give updates on my progress though. -Rex Sounds good bro. Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex You pricks are going to make me try this aren't you? ...maybe next week. HAHA! Goody U should either go for a max rep attempt on 300 or just go for a 1RM . Give us an idea of where ur at lol What's wrong? Scared of the sneak attack? Sissy. Ur trying to be stealth to catch us off guard. However, I was really just curious how many reps you could do so I could then do whatever you did +1 and post it HAHAHA! Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex Rex, Would you like in on the race? What is your current bench max? My max like 2 years ago was 365. Then I stopped training upper body seriously for a while, started getting serious back in March. Max is probably higher now. I don't really max on bench; it's less productive for me than just doing a workout and getting stronger. I am going for 4 plates but am doing it more for myself than as part of a race with others. I will give updates on my progress though. -Rex Rex, I figured you'd be 400+ any damn way! I'm sure you'll hit the 4 plate bench, no problem. I rarely max as well. I rotate my routines through a variety of max effort, speed, pause, and partials. I guess Mike and Hammy made me an offer I couldn't refuse. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 3, 2009 Share Posted June 3, 2009 300x9-Rex Rex, Would you like in on the race? What is your current bench max? My max like 2 years ago was 365. Then I stopped training upper body seriously for a while, started getting serious back in March. Max is probably higher now. I don't really max on bench; it's less productive for me than just doing a workout and getting stronger. I am going for 4 plates but am doing it more for myself than as part of a race with others. I will give updates on my progress though. -Rex Rex, I figured you'd be 400+ any damn way! I'm sure you'll hit the 4 plate bench, no problem. I rarely max as well. I rotate my routines through a variety of max effort, speed, pause, and partials. I guess Mike and Hammy made me an offer I couldn't refuse. It's not nearly as fun to only lift for personal gains. I prefer to compete against fellow Griptards Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 3, 2009 Share Posted June 3, 2009 All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Very possible Quote Link to comment Share on other sites More sharing options...
acorn Posted June 3, 2009 Share Posted June 3, 2009 All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Very possible What doesnt kill you can only make me stronger No kidding 30sec is a long iso hold no matter what your doing. - Aaron Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 3, 2009 Share Posted June 3, 2009 (edited) All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Very possible What doesnt kill you can only make me stronger No kidding 30sec is a long iso hold no matter what your doing. - Aaron By the way Aaron, who the heck is Inigo Montoya? And why did you kill his pops? Edited June 3, 2009 by Bullitt Quote Link to comment Share on other sites More sharing options...
acorn Posted June 3, 2009 Share Posted June 3, 2009 All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Very possible What doesnt kill you can only make me stronger No kidding 30sec is a long iso hold no matter what your doing. - Aaron By the way Aaron, who the heck is Inigo Montoya? And why did you kill his pops? btw, Inigo Montoya is a character from the movie 'The Princess Bride' and that is one of his quotes. One of those you had to see it to get the reference things. - Aaron Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 3, 2009 Share Posted June 3, 2009 All I know is my chest is getting more sore by the minute. The SCT stuff fried me. I think it was an evil ploy by Aaron to kill us all. Very possible What doesnt kill you can only make me stronger No kidding 30sec is a long iso hold no matter what your doing. - Aaron By the way Aaron, who the heck is Inigo Montoya? And why did you kill his pops? btw, Inigo Montoya is a character from the movie 'The Princess Bride' and that is one of his quotes. One of those you had to see it to get the reference things. - Aaron Yep. Quote Link to comment Share on other sites More sharing options...
RPGoodfellow Posted June 4, 2009 Share Posted June 4, 2009 ME Chest workout last night. Highlights are below; check my blog for the full post. Flat Bench Press -Bar X 20 -135 X 10 -185 X 5 -225 X 3 -275 X 1 -315 X 1 -365 X MISS (Felt light; but, I came out of the groove.) -365 X 1 -375 X 1 -380 X MISS (Buried.) -300 X 7 SCT Bench SRP -365 X 15 sec. -405 X 10 sec. -405 X MISS (I was so fried I couldn't get it off the rack.) Hambone: I couldn't resist the temptation of hitting 300lbs for max reps (peer pressure). I bet I'm close to 10 reps at 300lbs when fresh. Aaron: The SCT bench SRP's are really tough, bro. My CNS was FRIED. I'm already starting to get sore from the workout, which is unusual for me this early. Quote Link to comment Share on other sites More sharing options...
hamil1km Posted June 4, 2009 Share Posted June 4, 2009 ME Chest workout last night. Highlights are below; check my blog for the full post.Flat Bench Press -Bar X 20 -135 X 10 -185 X 5 -225 X 3 -275 X 1 -315 X 1 -365 X MISS (Felt light; but, I came out of the groove.) -365 X 1 -375 X 1 -380 X MISS (Buried.) -300 X 7 SCT Bench SRP -365 X 15 sec. -405 X 10 sec. -405 X MISS (I was so fried I couldn't get it off the rack.) Hambone: I couldn't resist the temptation of hitting 300lbs for max reps (peer pressure). I bet I'm close to 10 reps at 300lbs when fresh. Aaron: The SCT bench SRP's are really tough, bro. My CNS was FRIED. I'm already starting to get sore from the workout, which is unusual for me this early. Nice work. Missing 365 then coming back to hit 365 and 375 especially! yea those SCTs are crazy. After Acorn talked about them I loaded up 415 and tested it out. Pretty wild. I'm gonna try some non spotter max attempts either tomorrow, this weekend or monday depending on if i'm feeling sore still or not Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted June 4, 2009 Share Posted June 4, 2009 ME Chest workout last night. Highlights are below; check my blog for the full post.Flat Bench Press -Bar X 20 -135 X 10 -185 X 5 -225 X 3 -275 X 1 -315 X 1 -365 X MISS (Felt light; but, I came out of the groove.) -365 X 1 -375 X 1 -380 X MISS (Buried.) -300 X 7 SCT Bench SRP -365 X 15 sec. -405 X 10 sec. -405 X MISS (I was so fried I couldn't get it off the rack.) Hambone: I couldn't resist the temptation of hitting 300lbs for max reps (peer pressure). I bet I'm close to 10 reps at 300lbs when fresh. Aaron: The SCT bench SRP's are really tough, bro. My CNS was FRIED. I'm already starting to get sore from the workout, which is unusual for me this early. Awesome workout Goody! Yea, My CNS still seems a bit off kilter from the SCT's I'm taking a couple days off before i do squats. My chest isn't as sore as i thought it would be today, but it feels like I still have a pump from Tuesday's workout. very wierd. Quote Link to comment Share on other sites More sharing options...
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