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Ashwar's road to 3 plate bench training log
Ashwar's road to 3 plate bench training log
04-03-2018, 10:06 PM
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#121
Week 4 session 1:
Close grip bench
135x5, 185x5, 225x3, 245x1, 275x1, 300x1, 245x6,5,4,4
Pec dec: 4x12
Reverse pec dec: 4x12
300 moved pretty slow, was hoping to hit 305 or 310 but don't think I could've gotten it
Arch feels much better, but I think I misgrooved the rep a bit and the forearm wasn't completely perpendicular to the ground
Close grip bench
135x5, 185x5, 225x3, 245x1, 275x1, 300x1, 245x6,5,4,4
Pec dec: 4x12
Reverse pec dec: 4x12
300 moved pretty slow, was hoping to hit 305 or 310 but don't think I could've gotten it
Arch feels much better, but I think I misgrooved the rep a bit and the forearm wasn't completely perpendicular to the ground
04-04-2018, 04:05 AM
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#122
04-04-2018, 04:46 AM
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#123
Good job Ash, looking thick, solid, tight.
Banging in Hong Kong 2017, Europe Roadtrip 2018, planned: Mt. Kilimanjaro 2019. <- never happened, broke my leg, fml
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04-04-2018, 10:22 AM
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#124
Originally Posted By GotNext⏩
Thanks, man!Good job Ash, looking thick, solid, tight.
Originally Posted By arn710⏩
Thanks arn! So from the next week should I just replace close grip with a normal wide grip bench, and follow the same 5 3 1 and keep everything else the same (floor press, incline etc)?300 was the goal and you fookin smoked it! I'll take that W all day long
Good show Ash
Good show Ash
04-04-2018, 10:49 AM
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#125
Originally Posted By AshWar⏩
Next week is an off week. Guess at a weight for a ~7RM for your standard grip bench. Do an AMRAP at that weight and we'll use it to gauge a 5RM for the week after. Everything else you do is up to you. No more barbell bench on day 1. Do some volume work on DBs or machines. 8-20 rep range.Thanks arn! So from the next week should I just replace close grip with a normal wide grip bench, and follow the same 5 3 1 and keep everything else the same (floor press, incline etc)?
No floor press on Day 2. Same deal. Do some off program volume work.
Let me think on day 3
Next week is a week to flush everything out and heal up for a big push for the next cycle. That 300 close grip is a easily a 330 comp grip bench
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-04-2018, 11:08 AM
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#126
Originally Posted By arn710⏩
okay, so when should I try the 7RM AMRAP set? Sometime later this week, maybe tomorrow instead of the floor press? Or chuck the incline 1rm session?Next week is an off week. Guess at a weight for a ~7RM for your standard grip bench. Do an AMRAP at that weight and we'll use it to gauge a 5RM for the week after. Everything else you do is up to you. No more barbell bench on day 1. Do some volume work on DBs or machines. 8-20 rep range.
No floor press on Day 2. Same deal. Do some off program volume work.
Let me think on day 3
Next week is a week to flush everything out and heal up for a big push for the next cycle. That 300 close grip is a easily a 330 comp grip bench
No floor press on Day 2. Same deal. Do some off program volume work.
Let me think on day 3
Next week is a week to flush everything out and heal up for a big push for the next cycle. That 300 close grip is a easily a 330 comp grip bench
04-04-2018, 11:50 AM
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#127
04-04-2018, 11:57 AM
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#128
Originally Posted By AshWar⏩
Finish this week. Do your floor presses tomorrow. Do your incline 1RMokay, so when should I try the 7RM AMRAP set? Sometime later this week, maybe tomorrow instead of the floor press? Or chuck the incline 1rm session?
Start your "off week" next week
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-06-2018, 01:47 PM
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#129
Week 4 session 2:
Floor press: 135x5, 230x4x8 (Couldn't record a vid)
ohp: 135x5,5,4
db flys: 20 lbsx4x15
reverse pec dec: 2x10
Hammer curls: 55 lbs x 3x8
The night before yesterday I skipped a meal, drank too much and ended up throwing up the entire night. Checked the weight today and I've lost 3 lbs (185-->182). Could've gone up to 235 or even 240 on floor press but didn't feel strong at all mentally, even though the weights were moving very fast. So my goal for this coming week is to gain as much of that weight as possible and hit 186-187 to prep for the week after.
Also the reverse pec dec machine is 100% the culprit for my elbow tendon inflammation.. Elbow never bothers me even on heavy bench/arms etc but always flares up on this machine. Gonna replace this with face pulls instead
Floor press: 135x5, 230x4x8 (Couldn't record a vid)
ohp: 135x5,5,4
db flys: 20 lbsx4x15
reverse pec dec: 2x10
Hammer curls: 55 lbs x 3x8
The night before yesterday I skipped a meal, drank too much and ended up throwing up the entire night. Checked the weight today and I've lost 3 lbs (185-->182). Could've gone up to 235 or even 240 on floor press but didn't feel strong at all mentally, even though the weights were moving very fast. So my goal for this coming week is to gain as much of that weight as possible and hit 186-187 to prep for the week after.
Also the reverse pec dec machine is 100% the culprit for my elbow tendon inflammation.. Elbow never bothers me even on heavy bench/arms etc but always flares up on this machine. Gonna replace this with face pulls instead
04-06-2018, 01:49 PM
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#130
04-06-2018, 01:50 PM
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#131
04-06-2018, 01:58 PM
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#132
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04-06-2018, 02:00 PM
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#133
04-06-2018, 02:01 PM
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#134
Originally Posted By AshWar⏩
Face pulls are solidAlso the reverse pec dec machine is 100% the culprit for my elbow tendon inflammation.. Elbow never bothers me even on heavy bench/arms etc but always flares up on this machine. Gonna replace this with face pulls instead
Got another exercise for you to sub in besides just doing face pulls though. I'll record and send to you tonight or Monday
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-06-2018, 02:09 PM
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#135
Originally Posted By arn710⏩
Awesome, thanks man. Anything that doesn't put a lot of torque on the elbow, don't think I can go heavy on db rear delt fly eitherFace pulls are solid
Got another exercise for you to sub in besides just doing face pulls though. I'll record and send to you tonight or Monday
Got another exercise for you to sub in besides just doing face pulls though. I'll record and send to you tonight or Monday
04-08-2018, 02:48 PM
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#136
04-08-2018, 02:55 PM
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#137
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Damn brah mirin hard everything ITT
Good job man
Good job man
04-08-2018, 02:59 PM
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#138
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Das it. Making me want to drop the incline dumbbells and do some barbell action. Keep it up.
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
04-11-2018, 12:54 PM
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#139
04-11-2018, 12:55 PM
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#140
Week 5 session 1:
Flat db press 65x5, 85x5, 100x 8,10,8
db flys (25 lb dbs) 4x12
rope curls 5x12
db curls 5x8
Second set with 100:
db pressing felt awkward as hell.. think these dumbbells are smaller in size and I like to touch my chest at the bottom of the rep, so felt like I was close grip pressing these. I've done 100s for 11 almost a year ago when I could barely rep 245, but those were twice the size of these
@arn For the next session should I do an AMRAP with the 7RM like you mentioned here?
Flat db press 65x5, 85x5, 100x 8,10,8
db flys (25 lb dbs) 4x12
rope curls 5x12
db curls 5x8
Second set with 100:
db pressing felt awkward as hell.. think these dumbbells are smaller in size and I like to touch my chest at the bottom of the rep, so felt like I was close grip pressing these. I've done 100s for 11 almost a year ago when I could barely rep 245, but those were twice the size of these
@arn For the next session should I do an AMRAP with the 7RM like you mentioned here?
Originally Posted By arn710⏩
Guess at a weight for a ~7RM for your standard grip bench. Do an AMRAP at that weight and we'll use it to gauge a 5RM for the week after.
04-11-2018, 01:17 PM
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#141
Originally Posted By AshWar⏩
Yes essentially. All I really want you to do is get an idea of what your 5RM is going to be for next week. If you've got a number in your head and you want to skip flat benching this week, fine with me@arn For the next session should I do an AMRAP with the 7RM like you mentioned here?
This week is sort of a deload week to recover a bit and prevent repetitive use injuries
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-12-2018, 12:30 PM
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#142
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Originally Posted By AshWar⏩
What is your eating like on this program, #s on P/F/C? You started with a 275x3, I've got a 280x1 PR so far and just finished a 255 3x3 yesterday. Your progress is phenomenal for what, five weeks?Week 5 session 1:
Flat db press 65x5, 85x5, 100x 8,10,8
db flys (25 lb dbs) 4x12
rope curls 5x12
db curls 5x8
Second set with 100:
db pressing felt awkward as hell.. think these dumbbells are smaller in size and I like to touch my chest at the bottom of the rep, so felt like I was close grip pressing these. I've done 100s for 11 almost a year ago when I could barely rep 245, but those were twice the size of these
@arn For the next session should I do an AMRAP with the 7RM like you mentioned here?
Flat db press 65x5, 85x5, 100x 8,10,8
db flys (25 lb dbs) 4x12
rope curls 5x12
db curls 5x8
Second set with 100:
db pressing felt awkward as hell.. think these dumbbells are smaller in size and I like to touch my chest at the bottom of the rep, so felt like I was close grip pressing these. I've done 100s for 11 almost a year ago when I could barely rep 245, but those were twice the size of these
@arn For the next session should I do an AMRAP with the 7RM like you mentioned here?
445/340/545
04-12-2018, 12:35 PM
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#143
Originally Posted By jeshelton⏩
I'm just eating steak and rice 3 times a day with some veggies, not counting cals/macros or anything.. about 1.5 lbs steak so that alone is 170P. I think what's helped me the most is arn's programming.. adding the floor presses as a second session and some light flys at the end of every workout has my pecs feeling well recovered every time I bench. What kind bench routine are you running?What is your eating like on this program, #s on P/F/C? You started with a 275x3, I've got a 280x1 PR so far and just finished a 255 3x3 yesterday. Your progress is phenomenal for what, five weeks?
04-12-2018, 02:59 PM
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#144
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Originally Posted By AshWar⏩
2 Lower 2 Upper, M W F Su, 8 Week blocks, current Week 6:I'm just eating steak and rice 3 times a day with some veggies, not counting cals/macros or anything.. about 1.5 lbs steak so that alone is 170P. I think what's helped me the most is arn's programming.. adding the floor presses as a second session and some light flys at the end of every workout has my pecs feeling well recovered every time I bench. What kind bench routine are you running?
Yesterday:
Warm up Bench, Bar x 20, 95x10, 135x8, 185x6, 225x3
Bench 3x3 255
Bench 3x3 225
Dips 3x12 Bodyweight
DB Single Arm Row 3x15 @ 60
Cable Row Narrow 3x15 @ 130
Tricep Rope Push Down/Pull Apart 100 Reps @ 80Lbs, 15-20 reps/set
Sunday:
Warm up Bench "
Close Grip 5x5 205
Military Press 3x6 95
Superset A DB Tricep Overhead 3x6 50
Superset B DB Shoulder Press 3x12 40
Tricep Push Down Flat Bar Drop Set 3x12 100,80,60 3 sets
DB Skull Crushers 3x15 27.5
280B 355S 405D gym numbers, on that natty time obviously from my total. 34 yo.
Tips/experience that's helped you?
445/340/545
04-12-2018, 03:04 PM
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#145
04-12-2018, 03:09 PM
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#146
Originally Posted By jeshelton⏩
Tips/experience that's helped you?
Originally Posted By arn710⏩
I posted this earlier in the thread3 general piece of advice for improving your bench:
1. Do a lot of close grip bench instead of comp grip. Close grip really hammers the power aspect and speed off the chest. That's where most people are weakest.
2. Most people just don't have enough volume in their programs. I constantly see multiple sets of 3 and 5 through out the week. That's good if you're getting close a meet or your goal but you're not developing the mass you need in that rep range. You're not stimulating the base you need to build the strength
3. Your form can always be better. I never stop critiquing the way I do things. Try to get better every time. Don't get complacent
1. Do a lot of close grip bench instead of comp grip. Close grip really hammers the power aspect and speed off the chest. That's where most people are weakest.
2. Most people just don't have enough volume in their programs. I constantly see multiple sets of 3 and 5 through out the week. That's good if you're getting close a meet or your goal but you're not developing the mass you need in that rep range. You're not stimulating the base you need to build the strength
3. Your form can always be better. I never stop critiquing the way I do things. Try to get better every time. Don't get complacent
I'll even add a 4th
4. You need to have some kind of plan of progression. You can't just do the same thing each week and expect to get better. It can be really simple. Start off with sets of 8. Gradually increase weight and decrease volume each week. Peak to a test week and then repeat
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-13-2018, 08:43 AM
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#147
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Originally Posted By arn710⏩
Thanks arn,I posted this earlier in the thread
I'll even add a 4th
4. You need to have some kind of plan of progression. You can't just do the same thing each week and expect to get better. It can be really simple. Start off with sets of 8. Gradually increase weight and decrease volume each week. Peak to a test week and then repeat
I'll even add a 4th
4. You need to have some kind of plan of progression. You can't just do the same thing each week and expect to get better. It can be really simple. Start off with sets of 8. Gradually increase weight and decrease volume each week. Peak to a test week and then repeat
Not trying to thread hijacking AshWar, just really impressed with your results over the time frame.
Hows this look for Week 1 & 2 Volume out of my 8 week block?
Week 1 Day 1
BP 5x5 225
Floor Press Pause 3x8 185
Dips 3x12
Chest fly 3x15
Superset Pull ups 3x15
Superset Bent over row 3x15
Tricep Push Down 100 TOT
Week 1 Day 3
BP 185 3x10
Close Grip BP 5x5 205
DB shoulder press 3x10 50lb
Chest Sup Row 3x10 60lb
Superset A Db Bent over row 4x12 40lb
Superset B Standing Arnold Press 4x12 25lb
Superset A Floor Skull Crusher 4x10
Superset B Tricep Push Down 4x20
Week 2 Similar routine, approx 5% weight increase for similar rep range
445/340/545
04-13-2018, 10:07 AM
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#148
Originally Posted By jeshelton⏩
Looks fine to me. You're starting a bit higher on the intensity scale than I would on an 8 week block than I would but you may be fine with thatThanks arn,
Not trying to thread hijacking AshWar, just really impressed with your results over the time frame.
Hows this look for Week 1 & 2 Volume out of my 8 week block?
Week 1 Day 1
BP 5x5 225
Floor Press Pause 3x8 185
Dips 3x12
Chest fly 3x15
Superset Pull ups 3x15
Superset Bent over row 3x15
Tricep Push Down 100 TOT
Week 1 Day 3
BP 185 3x10
Close Grip BP 5x5 205
DB shoulder press 3x10 50lb
Chest Sup Row 3x10 60lb
Superset A Db Bent over row 4x12 40lb
Superset B Standing Arnold Press 4x12 25lb
Superset A Floor Skull Crusher 4x10
Superset B Tricep Push Down 4x20
Week 2 Similar routine, approx 5% weight increase for similar rep range
Not trying to thread hijacking AshWar, just really impressed with your results over the time frame.
Hows this look for Week 1 & 2 Volume out of my 8 week block?
Week 1 Day 1
BP 5x5 225
Floor Press Pause 3x8 185
Dips 3x12
Chest fly 3x15
Superset Pull ups 3x15
Superset Bent over row 3x15
Tricep Push Down 100 TOT
Week 1 Day 3
BP 185 3x10
Close Grip BP 5x5 205
DB shoulder press 3x10 50lb
Chest Sup Row 3x10 60lb
Superset A Db Bent over row 4x12 40lb
Superset B Standing Arnold Press 4x12 25lb
Superset A Floor Skull Crusher 4x10
Superset B Tricep Push Down 4x20
Week 2 Similar routine, approx 5% weight increase for similar rep range
I also think you're overdoing the tricep work somewhat. If your elbows flare up at all, that's why.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
04-13-2018, 11:10 AM
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#149
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Originally Posted By arn710⏩
That's the weird part - I'm rarely sore after upper days. Lower days different story, smashed CNS, tight flexors, quads, glutes, and adductors. My last bench 280 1RM max bar path looked like sportbike doing some canyon carving, been working on tight lats and loading legs on descent, hard punch with some flare on the push. Hoping for a legit 280-290 with straighter path after 8 weeks. This is legit the hardest movement for me of the big three.Looks fine to me. You're starting a bit higher on the intensity scale than I would on an 8 week block than I would but you may be fine with that
I also think you're overdoing the tricep work somewhat. If your elbows flare up at all, that's why.
I also think you're overdoing the tricep work somewhat. If your elbows flare up at all, that's why.
445/340/545
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