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

post 1551825431 05-18-2018, 07:20 PM
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Gj brah. Super close on that attempt and for a second there it looked like you were going to grind it out. Next time
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post 1551825821 05-18-2018, 07:27 PM
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Why is there an actual lifting thread on misc?
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post 1551833701 05-18-2018, 10:18 PM
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Originally Posted By andishehhank⏩
You're not building strength with these 1 RM attempts

If you are worth 275x5, then you are only progressing onward if you use progressive overload from 275x5, 285x5, 295x5, 305x5, 315x5, 325x5, etc.

By the time you can do 295x5 you'll be benching 315x1 of course, but forget the show brah and just keep building strength. If you care about not hitting another plateau then keep using progressive loading.
Man this is the first time Iโ€™m trying a 1rm. Been doing sets of 5 and 8 since feb
post 1551833961 05-18-2018, 10:25 PM
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So close bruv gj
post 1551838501 05-19-2018, 12:55 AM
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Originally Posted By AshWar⏩
Man this is the first time Iโ€™m trying a 1rm. Been doing sets of 5 and 8 since feb
Lol nah brah take your CURRENT 3, 4, or 5 rep max and hit it for one or two sets every 4 days adding at least 5 pounds per session. Youโ€™ll be maxing 3 plates in a few weeks and repping it soon too. Use low volume on your accessories plz.
post 1551838541 05-19-2018, 12:57 AM
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Originally Posted By andishehhank⏩
Lol nah brah take your CURRENT 3, 4, or 5 rep max and hit it for one or two sets every 4 days adding at least 5 pounds per session. Youโ€™ll be maxing 3 plates in a few weeks and repping it soon too. Use low volume on your accessories plz.
He's got a coach brah. I'm sure he's gonna listen to his coach.

It was close ashwarbrah, probably should've doubled the preworkout dosage and ate some more rice

Then again you did seem to attempt it on a whim just from all the hype ITT. I usually never hit big PRs if I do it on the whim. Gotta set a date and make it an epic event leading up to it. try again in 2 weeks srs. make it a big deal. you'll get it next time

gjdm
post 1551838641 05-19-2018, 01:01 AM
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Originally Posted By MichaelDuong⏩
He's got a coach brah. I'm sure he's gonna listen to his coach.

It was close ashwarbrah, probably should've doubled the preworkout dosage and ate some more rice

Then again you did seem to attempt it on a whim just from all the hype ITT. I usually never hit big PRs if I do it on the whim. Gotta set a date and make it an epic event leading up to it. try again in 2 weeks srs. make it a big deal. you'll get it next time

gjdm
Yeah I couldnโ€™t pipe down. I confess in full faith that my method works as good as any one would need it to for consistency in strength gains. Your mileage isnโ€™t really going to vary. It will work.
post 1551838721 05-19-2018, 01:04 AM
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Originally Posted By PeaceWithin⏩
Gj brah. Super close on that attempt and for a second there it looked like you were going to grind it out. Next time
Originally Posted By axiom15⏩
So close bruv gj
Originally Posted By MichaelDuong⏩
He's got a coach brah. I'm sure he's gonna listen to his coach.

It was close ashwarbrah, probably should've doubled the preworkout dosage and ate some more rice

Then again you did seem to attempt it on a whim just from all the hype ITT. I usually never hit big PRs if I do it on the whim. Gotta set a date and make it an epic event leading up to it. try again in 2 weeks srs. make it a big deal. you'll get it next time

gjdm
will get it next time men, or will request a 3 month ban or some chit
Originally Posted By andishehhank⏩
Yeah I couldnโ€™t pipe down. I confess in full faith that my method works as good as any one would need it to for consistency in strength gains. Your mileage isnโ€™t really going to vary. It will work.
Credentials? How much do you bench compared to your bw brah?
post 1551839101 05-19-2018, 01:20 AM
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It takes an act of faith ash. I know Iโ€™m not deceiving you but if you didnโ€™t try it then youโ€™ll figure out how from someone else, or maybe not. I testify that my advice is grade A and Iโ€™ll go to hell if Iโ€™m in doubt about that.
post 1551839161 05-19-2018, 01:22 AM
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OP, link me to your most video and i'll make any recommendations i see
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post 1551839341 05-19-2018, 01:28 AM
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Originally Posted By tank2003⏩
OP, link me to your most video and i'll make any recommendations i see
Hey man, here's the most recent 275x4 I did 3 days ago:




Honestly didn't realize how wide the grip seems on that 315 vid because I always film from the side
post 1551839911 05-19-2018, 01:51 AM
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You need to keep training ash. the truth to benching is that bigger guys progess better because they have big pecs and traps and that reduces ROM.

other than that you need to use a grip so your forearms are perpendicular to the floor when you touch your chest.

i don't use the tucked feet because you always see a bodybuilder repping 300-400 with flat feet

get a bigger arch to have shorter ROM... you dont need to look like a crescent just learn how to make a big chest.

learn to bend the bar and pull the weight into your chest on the negative
post 1551840001 05-19-2018, 01:55 AM
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Originally Posted By andishehhank⏩
You need to keep training ash. the truth to benching is that bigger guys progess better because they have big pecs and traps and that reduces ROM.

other than that you need to use a grip so your forearms are perpendicular to the floor when you touch your chest.

i don't use the tucked feet because you always see a bodybuilder repping 300-400 with flat feet

get a bigger arch to have shorter ROM... you dont need to look like a crescent just learn how to make a big chest.

learn to bend the bar and pull the weight into your chest on the negative
Sounds good man, appreciate the help. Will rep on rc
post 1551840011 05-19-2018, 01:56 AM
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oh and make sure your wrist are over your elbows at the bottom. here your wrists are not directly over your elbows. i cant imagine how you can bench 275 with that mistake. just straight down and up.

try to learn how to make a big chest. you dont want to get an excessive ROM
post 1551840041 05-19-2018, 01:57 AM
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Originally Posted By AshWar⏩
Hey man, here's the most recent 275x4 I did 3 days ago:




Honestly didn't realize how wide the grip seems on that 315 vid because I always film from the side
Looked good. When I max out or about to hit a hard set, I walk around a bit, not far but i do this to get my heart back up and start breathingDEEP. As deep as I can,IN though the nose and OUT through the mouth. In that specific cycle over and over and over. I do this so deep that i snort a few times and also until i get goose bumps on my arms. I do this to get as close to hyper ventilating as I can because this:
1. Gets the adrenaline pumping
2. Kicks out the excess CO2 and nitrogenous waste from your blood and muscle tissue
3. Floods your blood and muscle with O2 and helps produce more ATP --> Fatigue less + a little bit more strength

You wont add 20 lbs or anything massive because you cant activate the actualFight or flightresponse with no actual danger (and because its a reflex and therefor involuntary) but you can get close to it. And i always pick a spot on the ceiling, glue my eyes to it and picture myself going through the movement from unracking, pushing THROUGH the sticking point then through the ceiling then reracking. Its absolutely possible to psyche yourself out before you even step up to the plate, so i try not think about it but also then slow mo myself through it.

And also, on chest day, I finish my workout with stick point training. Only time i use the smith machine on bench. But you load up a weight you KNOW you can't move, so i load abotu 450 (my max is about 400, maybe just under) and then set the bar as close to your chest as it will go to touching. Then you just push with everything you've got for 5 seconds (legit 5 seconds. 1 hippopotamus, 2 hippopotamus ect.. not that fast counting chit...I get it though. Last thing you want to do after a hard chest day is ADD another workout loading more weight than you can do only to NOT press it) then rest for 5 sec and repeat for 5 cycles. This will help you bust through the sticking point because if you cut the concentric phase in half (phase 1 being from chest to the half way point) then Phase 2 is just waiting for phase one to catch up..strength wise because you are HELLA strength on phase 2.

And dont forget to exhale on the press phase
โ€œThat is not dead which can eternal lie, And with strange aeons even death may die.โ€ - The Nameless City by HP Lovecraft
"The higher the prevalence of infectious diseases the higher the probability of totalitarian political attitudes."
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"The search for a moral equivalent of war continues to define American Liberalism to this day."
post 1551840101 05-19-2018, 02:00 AM
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I know arn is your coach but whatever man

do seated barbell presses at a high incline and close grip benching

do them heavy as **** nothing over 7 reps. PR on them. you don't need tons of sets. a PR is a PR.

here is me doing some CGB:

Spoiler!
post 1551840321 05-19-2018, 02:13 AM
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Originally Posted By tank2003⏩
Looked good. When I max out or about to hit a hard set, I walk around a bit, not far but i do this to get my heart back up and start breathingDEEP. As deep as I can,IN though the nose and OUT through the mouth. In that specific cycle over and over and over. I do this so deep that i snort a few times and also until i get goose bumps on my arms. I do this to get as close to hyper ventilating as I can because this:
1. Gets the adrenaline pumping
2. Kicks out the excess CO2 and nitrogenous waste from your blood and muscle tissue
3. Floods your blood and muscle with O2 and helps produce more ATP --> Fatigue less + a little bit more strength

You wont add 20 lbs or anything massive because you cant activate the actualFight or flightresponse with no actual danger (and because its a reflex and therefor involuntary) but you can get close to it. And i always pick a spot on the ceiling, glue my eyes to it and picture myself going through the movement from unracking, pushing THROUGH the sticking point then through the ceiling then reracking. Its absolutely possible to psyche yourself out before you even step up to the plate, so i try not think about it but also then slow mo myself through it.

And also, on chest day, I finish my workout with stick point training. Only time i use the smith machine on bench. But you load up a weight you KNOW you can't move, so i load abotu 450 (my max is about 400, maybe just under) and then set the bar as close to your chest as it will go to touching. Then you just push with everything you've got for 5 seconds (legit 5 seconds. 1 hippopotamus, 2 hippopotamus ect.. not that fast counting chit...I get it though. Last thing you want to do after a hard chest day is ADD another workout loading more weight than you can do only to NOT press it) then rest for 5 sec and repeat for 5 cycles. This will help you bust through the sticking point because if you cut the concentric phase in half (phase 1 being from chest to the half way point) then Phase 2 is just waiting for phase one to catch up..strength wise because you are HELLA strength on phase 2.

And dont forget to exhale on the press phase
Damn thats a lot of info, thanks man!!
post 1551840501 05-19-2018, 02:23 AM
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Originally Posted By andishehhank⏩
I know arn is your coach but whatever man
you're weak and have no credentials worthy of coaching

fuk off
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
post 1551840541 05-19-2018, 02:27 AM
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Originally Posted By AshWar⏩
Damn thats a lot of info, thanks man!!
Not a problem my man. You know me. Always willing to help spread the knowledge.




โ€œThat is not dead which can eternal lie, And with strange aeons even death may die.โ€ - The Nameless City by HP Lovecraft
"The higher the prevalence of infectious diseases the higher the probability of totalitarian political attitudes."
-Dr. Jordan Peterson Sept 2017
"The search for a moral equivalent of war continues to define American Liberalism to this day."
post 1551840571 05-19-2018, 02:27 AM
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Originally Posted By adamsz⏩
you're weak and have no credentials worthy of coaching

fuk off
you're just being a bitch brah

go tell me how horrible it will serve you IRL

later
post 1551967591 05-21-2018, 04:25 AM
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Originally Posted By AshWar⏩
You think its too wide? Feels comfortable though, any closer and doesnt feel natural
Your grip width is fine. Leaner, lankier fellas need a wider grip
Originally Posted By Iceman1800⏩
does it take the traps out of the movement? Rep/set scheme?
Absolutely. Do not retract your scapula at all. Do 4 sets. Aim for at least 10 reps. Do not let the DBs touch
Originally Posted By tank2003⏩
And dont forget to exhale on the press phase
lmao wat
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1551968451 05-21-2018, 05:06 AM
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Stop posting that athleanx ******* lmao
What i do before a heavy set is take my shirt off, lower my shorts down, start hyping and running in circles, boom baby
You trying again tonight Ash, its mondaay?
degenmaxx
post 1551982541 05-21-2018, 10:00 AM
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Originally Posted By tank2003⏩
Looked good. When I max out or about to hit a hard set, I walk around a bit, not far but i do this to get my heart back up and start breathingDEEP. As deep as I can,IN though the nose and OUT through the mouth. In that specific cycle over and over and over. I do this so deep that i snort a few times and also until i get goose bumps on my arms. I do this to get as close to hyper ventilating as I can because this:
1. Gets the adrenaline pumping
2. Kicks out the excess CO2 and nitrogenous waste from your blood and muscle tissue
3. Floods your blood and muscle with O2 and helps produce more ATP --> Fatigue less + a little bit more strength
I've seen two guys walking around the gym doing this and wondered WTF they were doing before bench sets. Good info.
445/340/545
post 1551982681 05-21-2018, 10:02 AM
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Is today the big day?
I'm back, bitches!
post 1551984391 05-21-2018, 10:28 AM
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Originally Posted By AshWar⏩
Never used it, idk if thats useful for me though. Mostly see 400+ lbs benchers using it
It may help mentally...It'll let you rep it out a few times...but yeah idk if you just want to blow ~$50 on one for this ha...also I wasn't aware you had a coach, so they may not want you to use it.
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post 1551984831 05-21-2018, 10:34 AM
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Don't know whats been mentioned here, you have Arn coaching, so you can't ask for much better.

But I'll add that the single two best accessories that helped my bench are 1.) Heavy JM Presses, and 2.) Heavy Hammer curls.

JM Presses drastically increased my tricep/lockout power. At my best I could rep 315 for 5-7 reps on JM Presses, and bench over 400.

Hammer curls were great for increasing my grip power so I could squeeze the fuk outa the bar.
6'1 - 240lbs

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post 1551984911 05-21-2018, 10:35 AM
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Some things said in this thread make me laugh so hard, anyways GL ashwar. Like Arn said don't change your grip especially while trying to hit this. I used to have Pinky's on the rings, and have now moved slowly to middle finger (I wanted to make it to pointer finger but my shoulders just can't handle it) and even slightest change made pressing feel weird and weaker.

^^Hummer Curls also are godsend for elbow health. I've been lazy as fukk lately once I got elbow sleeves
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post 1551984951 05-21-2018, 10:35 AM
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No joint problems on this journey, Ashwar? searched the thread and didnt see any mentions. That's always what holds me back on bench press.
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post 1551985201 05-21-2018, 10:38 AM
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Originally Posted By CaliSuperSport⏩
No joint problems on this journey, Ashwar? searched the thread and didnt see any mentions. That's always what holds me back on bench press.
What hurts that is limiting your progress?
6'1 - 240lbs

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post 1551985461 05-21-2018, 10:40 AM
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Originally Posted By JUGGERNAUT1333⏩
What hurts that is limiting your progress?
It's mostly my left soldier dude. Every time I reach or slightly break a PR my shoulder eventually gets sharp pain during the press. Then the elbows just follow.

I've done form checks and also mobility work with bands which helped a little, but clearly something is wrong. I can dumbbell press forever with zero pain.
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