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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 1549015151 04-13-2018, 02:21 PM
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#151
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Was supposed to get 265 for a set of 6-7, but only got 4




Gonna rest and not do any bench work this week, and try to hit a good 5RM next week
post 1549333091 04-17-2018, 01:30 PM
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#152
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Week 6 session 1: 135x5, 185x4, 225x3, 250x1, 270x5 (top set), 225x8,7,7,6

Pec dec 4x12
Face pulls 4x15
Cable curls 4x12-15



Was gonna go for 275, but decided to go bit conservative because of the last chit session.. pretty happy with this tbh, although last rep was a grinder

@arn should I stick with floor presses and incline for the rest of two sessions this week?
post 1549606761 04-20-2018, 02:58 PM
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#153
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Week 6 session 2:

Floor press 135x5, 225x5, 245x8,8,8,6

This bar was thinner, and twisted in my hands a bit so felt unstable.. first 3 sets felt pretty easy though

Last set of 6:




OHP: 135x7,7,6

Db flys: 20 lbsx4x12

Face pulls: 4x12

Rope curls: 4x12-15


Pec tendon has been a bit inflamed since the last session, think it's the wide grip thats stretching the pec. Maybe once I hit the single in couple weeks I'll bring my grip a little closer and see if that makes it better, because close grip benching doesn't hurt at all
post 1549606991 04-20-2018, 03:01 PM
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#154
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Looking good brother!
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549607061 04-20-2018, 03:02 PM
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#155
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Originally Posted By arn710⏩
Looking good brother!
Thnx man!!
post 1549607431 04-20-2018, 03:07 PM
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#156
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Originally Posted By AshWar⏩
Pec tendon has been a bit inflamed since the last session, think it's the wide grip thats stretching the pec. Maybe once I hit the single in couple weeks I'll bring my grip a little closer and see if that makes it better, because close grip benching doesn't hurt at all
Listen carefully to your body on this.

You are starting to lift weight that your body was never designed to do. It doesn't mean don't do it... Just do it very carefully.

My first push to 315 ended prematurely due to a partial pec tear.
post 1549607711 04-20-2018, 03:10 PM
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Originally Posted By Austanian⏩
Listen carefully to your body on this.

You are starting to lift weight that your body was never designed to do. It doesn't mean don't do it... Just do it very carefully.
Good advice. I never push a bad spot
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549607901 04-20-2018, 03:13 PM
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#158
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Originally Posted By Austanian⏩
Listen carefully to your body on this.

You are starting to lift weight that your body was never designed to do. It doesn't mean don't do it... Just do it very carefully.

My first push to 315 ended prematurely due to a partial pec tear.
That's my biggest fear.. it's just a weird strain where my bicep inserts into the pec, although it's been getting better ever since I started stretching my pecs with light flyes. Ty for the heads up though my man
post 1549742431 04-22-2018, 02:27 PM
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#159
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Week 6 session 6:

Paused dips: bw x2x5, 45lbs x8, 90 lbs x5,5,5,45lbs x2x10, bw x12

Last set of 5 with 90 lbs:



Never really done dips other than a few bodyweight sets after benching, so didn't go too heavy.. but 2 plates felt super easy. Def think I can add a lot more weight here.

Pec dec: 4x12

Rear delt dbs 4x15

Tricep pushdowns 3x8

Hammer curls w/55 lbs 4x10

Concentration curls 3x8



Gonna rest and pig out over the weekend to hit a strong triple this coming week
post 1549884811 04-24-2018, 04:39 AM
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Dips look perfect. Exactly what I wanted you to do
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1550036171 04-25-2018, 04:15 PM
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#161
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Week 7 session 1:

135x5, 185x4, 225x3, 255x1, 280x1, 290x3, 245x7,6,5,5

Elbow tendinitis was flaring up a bit after last night’s squat session, so put my knee sleeves on.. was pretty loose, but just mentally made me feel more safe

Idk if I have 3 plates next week, maybe I can run this entire cycle again with cgbp etc and use a much closer grip this time



post 1550036371 04-25-2018, 04:16 PM
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#162
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Hey bro,

You are close !

Do you follow RPE ? GOAT IMO...
** Officially started lifting weights on March 22nd 2007 **

Competitive bodybuilder, powerlifter and strongman.
post 1550036861 04-25-2018, 04:21 PM
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Originally Posted By Loochi⏩
Hey bro,

You are close !

Do you follow RPE ? GOAT IMO...
Thanks man! Don’t really follow RPE, just a 531 routine.. idk how to do that. Almost all sessions where I’m trying to hit 5/3/1rms are rpe10 lol
post 1550041411 04-25-2018, 05:16 PM
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btw the last time I hit 300, I got 275 for a triple.. so def gonna go for 3 plates next Wednesday. The bb.com 1rm calculator puts my max at 312 lbs
post 1550076971 04-26-2018, 04:17 AM
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Looked good Ash. You're dropping the bar the last inch or so trying to catch the rebound off your chest. Not a great idea. You're losing tightness doing that and your midsection is caving. Push your chest and belly up to meet the bar instead

Just give yourself a bit more time than a week for 315. Its there. You're just beat up. Its expected
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1550103311 04-26-2018, 11:01 AM
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#166
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Originally Posted By arn710⏩
Looked good Ash. You're dropping the bar the last inch or so trying to catch the rebound off your chest. Not a great idea. You're losing tightness doing that and your midsection is caving. Push your chest and belly up to meet the bar instead

Just give yourself a bit more time than a week for 315. Its there. You're just beat up. Its expected
Will keep that in mind.. what do you think I should do for the remaining sessions? Some light benching or stick with floor press/weighted dips?
post 1550103521 04-26-2018, 11:03 AM
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Originally Posted By AshWar⏩
Will keep that in mind.. what do you think I should do for the remaining sessions? Some light benching or stick with floor press/weighted dips?
Finish it out and go for 315 next Friday or Saturday. You'll get it
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1550104531 04-26-2018, 11:16 AM
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#168
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Ayy, just hit a pretty easy and smooth 355x2 a couple days ago. If you're at 290x3, you should be right at about 315 i'd say.
~Whatever it takes

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Go Warriors!

RAW lifts: S - 555 B - 400 D - 645 (stiff bar conventional masterrace)
post 1550104911 04-26-2018, 11:22 AM
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^^ damn mirin 355 bench bro!
Originally Posted By arn710⏩
Finish it out and go for 315 next Friday or Saturday. You'll get it
That pec tear thread has me a bit worried since my pec tendon gets inflamed pretty easy.. I’m gonna get 3 plates next week though for sure
post 1550105321 04-26-2018, 11:27 AM
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#170
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man so close to 315 you can taste it. 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 1550105781 04-26-2018, 11:31 AM
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Ash are you doing any dumbbell presses at all? Curious how the strength is translating.

I periodically give up on bench because of shoulder pain. I've stuck to DB's.
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177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
post 1550106281 04-26-2018, 11:37 AM
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Originally Posted By CaliSuperSport⏩
Ash are you doing any dumbbell presses at all? Curious how the strength is translating.

I periodically give up on bench because of shoulder pain. I've stuck to DB's.
I don't typically have people use DBs during a peaking program like this because I want the practice with a bar

DBs are great for hypertrophy though. When you're using them, make sure you're really getting the most out of them by going as deep as possible and stretching the pec
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1550107261 04-26-2018, 11:50 AM
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Originally Posted By arn710⏩
I don't typically have people use DBs during a peaking program like this because I want the practice with a bar

DBs are great for hypertrophy though. When you're using them, make sure you're really getting the most out of them by going as deep as possible and stretching the pec
Yeah I have great results with them. I work from the 4-8 rep range and my ROM is pretty deep.

I also just started doing static holds with 40% of 1RM at the end of my chest days, basically till failure. Fukin insane pumps.
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post 1550115801 04-26-2018, 01:16 PM
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Wow. Great progress so far. In for the exciting conclusion.
post 1550285961 04-28-2018, 04:37 PM
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Week 7 session 2:

Floor press: 135x5, 225x5,250x8,8,8,8(PR!)
OHP: 135x5,5,5
Pec Dec: (Very light) 4x12
Face pulls: 4x12
Tricep rope exts: 3x8
Concentration curls: 4x10

Here's the floor press 3rd set:



Been very, very sore and beat up since the 3RM session on Wednesday, so took 2 days off between bench sessions (still hit back/squats) instead of 1. Bodyweight is still hovering around 183, down from 186 few weeks ago.. even though I'm eating more than ever.
post 1550286821 04-28-2018, 04:48 PM
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#176
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in to join road to 3 plates natty, took me so many years to finally be able to rep 2 plates without a spot, im hungry for more though
***Canadian Crew***
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post 1550286981 04-28-2018, 04:51 PM
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#177
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Originally Posted By RealAesthetic⏩
in to join road to 3 plates natty, took me so many years to finally be able to rep 2 plates without a spot, im hungry for more though


Join me fellow natty brah, I wanna hit >365 before I turn to the dark side
post 1550392261 04-30-2018, 05:02 AM
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Killiing it Ash!
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1550392521 04-30-2018, 05:08 AM
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#179
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lets go ashy lets go boom boom
Twinkcel fitness log
post 1550403811 04-30-2018, 08:46 AM
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#180
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You gonna get it in May fo sho homeboi
Last monday i put 225 on bench first time after 10months since injuries etc, did 2 sets for 10 too afraid to put anything more than that such is life
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