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Forum » Ashwar's road to 3 plate bench training log
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Thread: Ashwar's road to 3 plate bench training log

post 1545691961 03-06-2018, 02:30 PM
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#1
  1. AshWar
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  1. AshWar
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Ashwar's road to 3 plate bench training log

sup bros, gonna be posting my bench progress here, goal is to get to a natty 315 lbs bench while staying <190 lbs. Last bench session I grinded out 275x3, and current bw is 178 lbs

Arn710 was kind enough to offer to do the bench programming for me, really appreciate his help. Gonna be updating every bench workout, and post video of a set or two here.


idk if this will be moved to the training journal section
post 1545692061 03-06-2018, 02:30 PM
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#2
  1. yochrisss
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Reps if you do pussy
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post 1545692161 03-06-2018, 02:31 PM
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#3
  1. PeaceWithin
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In. I'll probably end up repping you along the way, but reps at the end for sure.
MISC Blood Drive (MOD REPS): https://forum.obnoxiousbrutes.com/showthread.php?t=175220881

Start: B-175/S-185/D-185/OHP-95
Current:B-335/S-365/D-365/OHP-215
Goals: B-365/S-405/D-495/OHP-225
post 1545692291 03-06-2018, 02:32 PM
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tfw only seeing really fat fcks bench 315 in my gym.

Only VERY few fit black bros in my gym can bench 315 and I can't tell if they are natty or not. The rest are mostly 135-200 lbs for reps.
post 1545692321 03-06-2018, 02:33 PM
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#5
  1. arn710
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I'll try to put something together tomorrow. End of this week latest

In the mean time, I need you to record a max effort set for me. Something in the 1-3 range. I need to see where your stick points are and what your form looks like.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1545692461 03-06-2018, 02:34 PM
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#6
  1. thebigzakbowski
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man you'll get 315 and instantly want more! You got this!
https://youtu.be/RGHV67vZ0MM 435lb Bench SS 7/8/17
https://youtu.be/NG0J4SFPjm0 395lb Bench Raw 12/25/17
my log: https://forum.obnoxiousbrutes.com/showthread.php?t=174243471&p=1508621311#post1508621311
post 1545692471 03-06-2018, 02:34 PM
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#7
  1. AshWar
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Originally Posted By yochrisss⏩
Reps if you do pussy
Originally Posted By PeaceWithin⏩
In. I'll probably end up repping you along the way, but reps at the end for sure.
ty men!
Originally Posted By arn710⏩
I'll try to put something together tomorrow. End of this week latest

In the mean time, I need you to record a max effort set for me. Something in the 1-3 range. I need to see where your stick points are and what your form looks like.
Will record a set and post in here sometime in the evening today
post 1545692641 03-06-2018, 02:36 PM
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#8
  1. psai
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it sick it piss it revoltening

good luck OP
"Psai is the love child of Rick Ross, Ghandi and Oz" - Phoenix9369

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post 1545693641 03-06-2018, 02:49 PM
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Good luck. I'm with you on this, I have the same goal. Currently 180 benching 275 as my max.
Yellow fever crew
High test Manlet crew
EE master race

5'7" @ 175
PRs, B325 S405 D405
post 1545693661 03-06-2018, 02:49 PM
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I have a feeling OP already has the strength to do this or close to it. We just need to manage fatigue a little bit and utilize the full capacity
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1545693911 03-06-2018, 02:53 PM
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You got this mang. gl lifting
post 1545694291 03-06-2018, 02:58 PM
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I remember my first time losing my arn710 virginity
560/425/750 - 1735@207
post 1545730391 03-06-2018, 10:56 PM
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Did a pretty long snowshoeing overnight hike yesterday, and was sore everywhere. Warmups felt heavy today, so did 3 sets of 260x3. This is the last set. This was followed by 245x2x3, and 225x2x5

Incline pressing: 185x3x5
Cable flies
Tricep pushdowns, 4x10




This is 275 from a couple months ago:

post 1545731121 03-06-2018, 11:11 PM
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Good luck AshWar, i believe
post 1545731241 03-06-2018, 11:13 PM
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I guess i'll be the one to ask, whats with the form?
post 1545731391 03-06-2018, 11:17 PM
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in, good luck brah you're gonna make it
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post 1545731471 03-06-2018, 11:18 PM
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  1. EnglandPrevails
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Your numbers are far more impressive than mine and you look like you lift, so don't take this the wrong way, BUT,

who was full range of motion
why tilting head forward

...?
post 1545731561 03-06-2018, 11:21 PM
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Don't blow out your shoulder OP. GL. 3P bench is overrated TBH dumbbells are safer. No hate just my experience wish I never cared about "how much u bench bro"
Control group crew membership revoked 7/5/2022 1:50pm PST not proud.

Inb4 honorable FDA/CDC/NIH/WHO representatives

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post 1545731571 03-06-2018, 11:21 PM
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I'll never know these feels as I'm home gym crew*

Never benching with barbell again crew*









But GL ash, arn will guide you, and you shall have your 315.

Reps on complete.
Per Mare Per Terram crew*
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Rugby league crew*
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post 1545731691 03-06-2018, 11:25 PM
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@Ashy i think you could benefit from flaring your elbows more. You tuck them on the descent which is fine but you could definitely benefit from flaring on the way up, (safely of course). Pushing up with tucked elbows gives you that 'heaving' look to your form

@ the guy questioning the head movement, its a comfort thing. Some people do, some people dont. Some powerlifting federations force you to keep your head on
post 1545731781 03-06-2018, 11:27 PM
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#21
  1. EnglandPrevails
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Originally Posted By ITnoob⏩
@Ashy i think you could benefit from flaring your elbows more. You tuck them on the descent which is fine but you could definitely benefit from flaring on the way up, (safely of course). Pushing up with tucked elbows gives you that 'heaving' look to your form

@ the guy questioning the head movement, its a comfort thing. Some people do, some people dont. Some powerlifting federations force you to keep your head on
Cool, thanks for the explanation, never seen it that way and never lifted beyond 2 plates so never came up I guess.
post 1545731851 03-06-2018, 11:29 PM
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Originally Posted By abbott3⏩
I guess i'll be the one to ask, whats with the form?
Ancient Hindu visualization technique where the individual sneaks a peek at every rep and visualizes Shiva trying to squash him and he must prevail.
post 1545731931 03-06-2018, 11:31 PM
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#23
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good luck mane. in to see you hit that 3 plate bench
S/B/D/OHP: 405/265/495/180

suf·fer Beau·ti·(ful)·ly

SA Spurs
post 1545731951 03-06-2018, 11:31 PM
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#24
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Subbed

With the epic beard you'll hit 315 in no time brah!
post 1545732011 03-06-2018, 11:33 PM
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Why are you so flat at why are you only doing half reps? Srs
post 1545732401 03-06-2018, 11:44 PM
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#26
  1. AshWar
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Originally Posted By Austanian⏩
Why are you so flat at why are you only doing half reps? Srs
wtf those are full reps, every single rep touches the chest. It's the low angle. Couldn't lift the bar if I wasn't using stretch reflex and not touching the chest




How much further down can my elbows go? Bar is almost sinking into the sternum
post 1545732461 03-06-2018, 11:46 PM
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#27
  1. AshWar
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^^^ Ty men
Originally Posted By EnglandPrevails⏩
Your numbers are far more impressive than mine and you look like you lift, so don't take this the wrong way, BUT,

who was full range of motion
why tilting head forward

...?
???

Every single rep hit the chest, I swear. Haven't done half reps ever
post 1545732571 03-06-2018, 11:48 PM
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In. You got this OP
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post 1545732591 03-06-2018, 11:48 PM
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why do you think you're better than all the people that post in the regular workout log section?
SS + GOMAD is all you need srs
post 1545732651 03-06-2018, 11:49 PM
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#30
  1. AshWar
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Originally Posted By jackm7⏩
why do you think you're better than all the people that post in the regular workout log section?
arn710 asked me to post a log on the misc, since he's helping me with the programming
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