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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 1546803601 03-19-2018, 04:22 AM
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Looking good Ash

I'm glad you're enjoying the program.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1546804711 03-19-2018, 05:16 AM
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#92
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in to hit 3 plate natty bench
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post 1546922481 03-20-2018, 10:34 AM
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#93
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Week 2 session 1:

Cgbp 135x8, 185x5, 225x1, 240x5, 185x10,9,8,9

Moved my grip a bit closer this time




Was gonna go for 245, but weights felt kinda heavy warming up, only got ~3 hours of sleep last night

Pec dec 4x15
Rear felt flies 4 sets
Tricep pushdowns 3x12
post 1546923801 03-20-2018, 10:51 AM
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Holy crap. I'm shocked how quickly you're progressing.

I was expecting 240-245 for you triple but you smoked 240x5 with one in the tank. Look like you have a 300 close grip single in you in a few weeks

Your shoulder, scap and trap position looks a lot better too. I can tell you've been working on that along with the leg drive. Keep practicing

Really impressed Ash. Great work bro!
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1546925151 03-20-2018, 11:09 AM
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#95
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Good stuff in here. Reps to OP and arn for bringing us hope.
post 1546925221 03-20-2018, 11:10 AM
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#96
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Originally Posted By arn710⏩
Holy crap. I'm shocked how quickly you're progressing.

I was expecting 240-245 for you triple but you smoked 240x5 with one in the tank. Look like you have a 300 close grip single in you in a few weeks

Your shoulder, scap and trap position looks a lot better too. I can tell you've been working on that along with the leg drive. Keep practicing

Really impressed Ash. Great work bro!
Thanks man!! Wasn’t 100% sure if this week was meant to be 5s or triples but I figured last week was just a testing week.. so I’m gonna base my 5rms for this week based on how the max sets felt in the previous sessions
post 1546925391 03-20-2018, 11:12 AM
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Originally Posted By AshWar⏩
Thanks man!! Wasn’t 100% sure if this week was meant to be 5s or triples but I figured last week was just a testing week.. so I’m gonna base my 5rms for this week based on how the max sets felt in the previous sessions
You got it exactly right
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1547119181 03-22-2018, 12:12 PM
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#98
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Week 2 session 2:

Floor press: 135x8, 185x5, 215x4

Did all sets with my legs extended, but this last set someone started deadlifting right near my legs so had to move them back a little

All sets felt pretty easy, think I can get 225 for sets of 8 next week

Last set here:



over head press: 135x6,5,5

db Flies 4x12
face pulls 4x15
cable curls 4x12
post 1547122401 03-22-2018, 12:47 PM
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Did you notice how much faster the reps are coming off the floor this week?

Perfect
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1547301881 03-24-2018, 01:11 PM
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#100
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Originally Posted By arn710⏩
Did you notice how much faster the reps are coming off the floor this week?

Perfect
Yeah I’m loving these floor presses! Feel a lot more explosive now
post 1547302181 03-24-2018, 01:15 PM
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#101
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Week 2 session 3:

Incline bench 135x8, 185x3, 215x5, 165x10,10,8,8

Pec dec flies 4x12
Reverse pec dec 4x12
Tricep exts 4x12



Top set with incline




10 lbs higher than last week!!
post 1547304601 03-24-2018, 01:47 PM
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Damn wish I was alpha as you
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post 1547305631 03-24-2018, 02:01 PM
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#103
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damn, whatever coaching arn is doing for you behind the scenes must be black magic or something. looking good ashwar

lots of information to digest still ITT. meanwhile my bench has actually gone down quite a bit while bodyweights going up ;(
post 1547435491 03-26-2018, 04:21 AM
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Originally Posted By MichaelDuong⏩
damn, whatever coaching arn is doing for you behind the scenes must be black magic or something.
Nope. Some form tweaks, periodization and planning
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1547436201 03-26-2018, 04:49 AM
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Jeez, moving serious weight on that incline press. Looks like the program is working.
post 1547563901 03-27-2018, 02:03 PM
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#106
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Week 3 session 1:

Cgbp 135x8, 185x5, 225x3, 245x1, 265x1, 275x3, 225x 7,7,5,5


Top set with 275:



My grip is about 4 fingers closer than my wide grip bench, still think I should move the grip even more in. Low angle so seems like these are half reps but I swear every rep bounced off my chest


Pec dec 4x12, face pulls 4x12, hammer curls 3x8
post 1547564251 03-27-2018, 02:08 PM
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#107
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Originally Posted By MichaelDuong⏩
damn, whatever coaching arn is doing for you behind the scenes must be black magic or something. looking good ashwar
Originally Posted By Gaindowed⏩
Damn wish I was alpha as you
Originally Posted By MNGA1⏩
Jeez, moving serious weight on that incline press. Looks like the program is working.
thanks bros! I feel like I should be able to grind out 315 right now, but gonna wait until I'm 100% sure I've got it in me
post 1547565181 03-27-2018, 02:18 PM
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GJ OP! You'll be at 315 soon enough. Gonna follow this thread, and furiously fap every time your 1RM increases.
post 1547565931 03-27-2018, 02:25 PM
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#109
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Originally Posted By AshWar⏩
thanks bros! I feel like I should be able to grind out 315 right now, but gonna wait until I'm 100% sure I've got it in me
Back to normal grip for your main movement in 2 weeks. Then we'll run the same weekly progression that you did with close grip. Figure another 6 weeks total. 315 will be warm up weight at this pace
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1547567461 03-27-2018, 02:41 PM
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#110
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wow I am shocked at how far you've come
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 1547567851 03-27-2018, 02:46 PM
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#111
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Originally Posted By CuttingFields⏩
GJ OP! You'll be at 315 soon enough. Gonna follow this thread, and furiously fap every time your 1RM increases.
Lol! repped
Originally Posted By arn710⏩
Back to normal grip for your main movement in 2 weeks. Then we'll run the same weekly progression that you did with close grip. Figure another 6 weeks total. 315 will be warm up weight at this pace
Sounds good man! Looking forward to testing 1rms next week on cgbp and incline
post 1547744401 03-29-2018, 01:12 PM
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#112
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Week 3 Session 2:

Floor press 135x8, 185x5, 225x4x8 (10 lbs up from last week!)

Overhead press: 140x3x5

db flies w/25 lbs: 3x12
Face Pulls: 4x12
Tricep pushdowns: 3x12
db curls 4x12


Last set w/ 225:





Last session was heavy triple with 275 and 4 amrap sets with 225, so didn't feel fully recovered today, and the pec tendon flared up a little bit on the first set, then subsided as I warmed up
post 1547748331 03-29-2018, 02:03 PM
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#113
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My neck hurts watching that - careful with the neck flexion brah, and keep hustlin
post 1547749431 03-29-2018, 02:17 PM
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#114
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How are the flys feeling?

Do you think they're helping keep your pecs fresh and loose?
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1547750431 03-29-2018, 02:32 PM
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#115
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Originally Posted By CuttingFields⏩
My neck hurts watching that - careful with the neck flexion brah, and keep hustlin
Doesn't really bother me at all, never had any neck pain while or after benching
Originally Posted By arn710⏩
How are the flys feeling?

Do you think they're helping keep your pecs fresh and loose?
I think they're helping a lot, pecs feel healthy with no discomfort the day after benching, as was the case a few weeks ago.. but I think as the weights get heavier, I may need to add an extra rest day to recover fully
post 1547915081 03-31-2018, 03:45 PM
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#116
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Week 3 session 3:

Incline press 135x 5, 185x3, 225x1, 235x3, 240x3, 185x8,8,7,5
Db flys 20 lbs, 4x15
reverse pec dec: 2x15
Preacher curls

Tried to do a set of skull crushers and my elbow started flaring up, feels like beginning stages of tendonitis ;_; Gonna take a couple days off and see how it feels



240 lbs:





235 lbs:



Hit a top set of 235x3, felt like I still had a little bit in the tank so added 5 lbs and grinded it out
post 1548027781 04-02-2018, 04:17 AM
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#117
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Just say no to skullcrushers!

When I'm benching this much, I don't do any direct tricep work. I just don't think you need it and it invariably ends up leading to elbow inflammation

Everything else is looking great though
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1548028151 04-02-2018, 04:35 AM
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#118
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Good stuff, arn definitely knows this game
6'1, 205 lbs

Luke
post 1548028891 04-02-2018, 05:04 AM
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#119
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Originally Posted By LukeS1⏩
Good stuff, arn definitely knows this game
If you fail at something long enough, you'll eventually gain some modicum of knowledge
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1548196061 04-03-2018, 10:03 PM
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#120
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Originally Posted By arn710⏩
Just say no to skullcrushers!

When I'm benching this much, I don't do any direct tricep work. I just don't think you need it and it invariably ends up leading to elbow inflammation

Everything else is looking great though
I think it might be the reverse pec dec too, puts strain on my inner forearm/elbow tendon if I go remotely heavy. But not gonna do any additional tricep work from now on, at least while I'm benching 3x weekly
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