BeansNBroccoli Posted March 4, 2014 Share Posted March 4, 2014 I think bench press is so difficult, and, at least for me, the most difficult lift to get perfect form with. Keep at it, and keep varying the way you're lifting to make sure you're well rounded. Changing grip (for instance, one day wide grip, one day close grip) can help you break through plateaus. Trying different assistance work (dumbbell press, floor press, one arm press, pullovers, flies, etc) can be really helpful too. I've found (and heard the sentiment around) that incline bench doesn't do a TON to help out your flat press. If you feel nervous about the weight and don't have a spotter, drag a bench over and bench in the squat rack with the safetys right at your chest level to keep you from getting pinned too bad if you just can't push it up. Strong tricep accessory work is vital to a strong bench press, in my opinion. Upper back pulling like face pulls are a good idea to mix in with your bench, as well, if you're interested in push/pull supersets Don't worry, you're liftin big, keep at it and you'll get wherever you want to be!! Link to comment Share on other sites More sharing options...
EdensDemise Posted March 4, 2014 Author Share Posted March 4, 2014 thanks for your encouragement and for the tips i thought maybe i should not lift on progression with bench press so often. instead of 6x5 til my goal weight i would make a simple 5x5 with a static weight, and once a week when i want to add 2,5 kg more i lift with progression sets. what do you think.?for example tomorrow i would make 5x5x40kg and next week 5x30; 5x32.5; 5x35; 5x37.5; 5x40; 5x42.5 in one session.sorry for my bad english, sometimes i dont know how to translate certain right definitions Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 4, 2014 Share Posted March 4, 2014 Heck yeah, that looks good! I think shooting for increasing your max set by 2.5kg every week is a very achievable goal, and will allow you to progress at a comfortable rate. Also, your english is just fine, I never have trouble understanding you P.S. I'm with you in this quest for a big bench. We'll both get it! Link to comment Share on other sites More sharing options...
EdensDemise Posted March 5, 2014 Author Share Posted March 5, 2014 oooook today i tried to do a bit of what i wanted to do BENCH PRESS8x352x5x37.53x5x40kg DUMBBELL SHOULDER PRESS3x10x12.5 each arm FRENCH PRESS3x10x25kg, including bench press in the same workout where i make french press doesnt seem a good idea BARBELL CURLS5x10x26kg last rep was nothing but a cheating today looked like a failure so i went to cheer myself up in a french vegan cafeteria and ate some cakes Link to comment Share on other sites More sharing options...
EdensDemise Posted March 7, 2014 Author Share Posted March 7, 2014 7.04.2014BENT OVER ROW5 reps x 66 lbs 5 reps x 66 lbs 10 reps x 66 lbs 10 reps x 66 lbs10 reps x 66 lbs BENCH PRESS5 reps x 77 lbs 5 reps x 82 lbs 5 reps x 88 lbs5 reps x 88 lbs 5 reps x 88 lbs BODYWEIGHT CALF RAISE3x20WEIGHTED CRUNCH3x20 + 22lbs DEADLIFT10 reps x 88 lbs 10 reps x 110 lbs 5 reps x 121 lbs 5 reps x 126 lbs 5 reps x 132 lbs 5 reps x 136 lbs5 reps x 143 lbs 1 reps x 148 lbs 5 reps x 154 lbs Link to comment Share on other sites More sharing options...
EdensDemise Posted March 28, 2014 Author Share Posted March 28, 2014 unfortunately i had a problem with my right ankle, one of the ligaments is broken and the bone got a trauma, and i have been recovering for 3 weeks now, and i still need other 6 weeks to start to walk again. i am looking forward to go back to the gym and start stronglifts 5x5. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted March 28, 2014 Share Posted March 28, 2014 Damn man, sorry to hear that. I was wondering where you'd been! Rest up and feel better!! Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 31, 2014 Share Posted March 31, 2014 Bummer to hear about your ankle. On the plus side at least you know what is wrong with it and you can take the proper steps for a fast and optimal rehab. Look forward to seeing you get stuck into it again soon MF. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted June 20, 2014 Share Posted June 20, 2014 Hey buddy, how's recovery goin? Back at it yet? Link to comment Share on other sites More sharing options...
EdensDemise Posted September 15, 2014 Author Share Posted September 15, 2014 Look like it´s getting better, i am starting everything from the beginning again, 2 ligaments totally broken plus small fracture, with therapy seems a bit more stable.. now i am starting with some exercises, but only 10kg 6 months without being able to put weight on that ankle are heavy.. i lost every type of energy, maybe in october i will start the stronglift 5x5 from the beginning and start again with a good diet. during these 6 months i was not able to cook so much and i was even low income since i was not able to work so i basically ate only trash food (vegan) a lot of carbs and fat no protein but a lot of fruits, my mood was always sad and bored . i really cant wait to go back to the gym !!! Link to comment Share on other sites More sharing options...
esqinchi Posted September 17, 2014 Share Posted September 17, 2014 You have a place you can do some swimming? That's a great way to build strength/cardio without putting weight on your foot. Sorry about the setback man. What a bummer. Link to comment Share on other sites More sharing options...
C.O. Posted September 18, 2014 Share Posted September 18, 2014 Wow I wondered why i hadnt seen as much from you in the forum. Hope your healing process is coming along nicely. Link to comment Share on other sites More sharing options...
EdensDemise Posted September 19, 2014 Author Share Posted September 19, 2014 oh thank you all. about swimming i really like it but i live in berlin and theres not so much to swim and the pools are really expensive. but i am making physiotherapy and with some bodyweight squatting and other exercises that the doctor gave to me i feel way much better!!I will soon go back to gym i cant wait to!!! Link to comment Share on other sites More sharing options...
EdensDemise Posted December 17, 2014 Author Share Posted December 17, 2014 Ok finally i started gym again but i lost power on the right leg so i had to train the legs with exercises for isolation for at least 1 month.But today i started finally stronglifts 5x5 from the beginning.soSQUAT5x5 x 20kg OHP5x5 x 20kg DEADLIFT1x5 x 50 BARBELL CURLS3x10 x 20kg It is quite sad i need to use such light weights, but with this program i am sure i will gain strength at every session meanwhile working on my form..During these months i gained 5 kg fat so i am trying to not eat carbs like rice, potatoes, pasta, bread etc. mostly from fruits Link to comment Share on other sites More sharing options...
EdensDemise Posted December 19, 2014 Author Share Posted December 19, 2014 2nd day of stonglifts 5x5 SQUAT2 bodyweight warm up1x5 x 15kg5x5 x 22.5kg BENCH PRESS2x5 x 15kg warm up5x5 x 20kg BARBELL ROW5x5 x 40kg Can´t wait for monday and do more with squat and deadlift Link to comment Share on other sites More sharing options...
EdensDemise Posted December 22, 2014 Author Share Posted December 22, 2014 Today i added an extra of bench press because this week is BAB but i feel like i want to speed up the results with bench press so i will do it 3 times this week instead of only once..soSQUAT5x5 x 25kg OHP5x5 x 22.5kg BENCH PRESS5x5 x 22.5kg DEADLIFT1x5 x 55kg BARBELL CURLS3x8 x 20kg i would like to know what do you think about my diet, i tried to cut carbs like bread pasta rice and oat, so mostly carbs from fruits and veggies and a nice healthy source of proteins and use as less soy as possible BREAKFASTPea Protein Shake w/1 apple, 200ml rice milk LUNCH150gr of (weight before cooking) Red Lentils +broccoli, cauliflower, carrots, and mushroomsPOST WORK OUTPea Protein shake with 200ml rice milk, 1 bananaAFTER 90 MINUTESBlack Beans, Chili Beans, Chickpeas, Peas with some veggies and 1 appleSeitan with eggplants mushrooms and carrots DINNERbig variety of fruits (grapes, oranges, tangerines, etc) PRE-SLEEP1 protein bar 15gr of brazil nuts10gr hazelnuts10 gr mixed seeds PROTEIN: 150-160grCALORIES: 2600 I even take vitamins supplement, BCAA and creatine Link to comment Share on other sites More sharing options...
esqinchi Posted December 22, 2014 Share Posted December 22, 2014 Hey dude... I think the food looks good man, maybe add some more greens? I always feel better after I eat a whole bunch of spinach or other leafy greens. As far as bench goes, are you experimenting with different varieties of bench press? Like incline, decline, pec deck, fly's, etc? What about different grips (close, wide, etc.)? I've been doing a lot of incline bench lately, and really feel like I'm making a lot of progress there. Just something to think about! Link to comment Share on other sites More sharing options...
EdensDemise Posted December 23, 2014 Author Share Posted December 23, 2014 hey thanks for the tips I will use more greens for sure.. Is just that i dont find easily fresh spinach, but only the frozen ones and i am not sure if their nutritional properties are the same.. what do you think? same thing for frozen berriesAbout the bench press i am following stronglifts 5x5 and the program says i should do the regular press for at least 12 weeks and then decide maybe a different program.. but i will keep the incline in my future program, i remember doing it 1 year ago and was fun.I am doing this without efforts but i like to study better the proper form (angles, the "bent the bar" move, and the type of arching). I always finish the workout without a drop of sweat so i cant wait to let the 1st month pass and start to feel some more strength.. Link to comment Share on other sites More sharing options...
esqinchi Posted December 23, 2014 Share Posted December 23, 2014 I see about the program, fair enough. Sounds like fun.. I always noticed the heavier I try to go with weight the worse my form becomes. About the frozen spinach/berries - I think maybe some of the nutrients are degraded or destroyed in the freezing process - though I am not entirely sure. Hope you have a nice holiday if you are celebrating. Link to comment Share on other sites More sharing options...
EdensDemise Posted December 24, 2014 Author Share Posted December 24, 2014 thanks man have a nice holiday too!! today was a slow workout because i was a bit drunk yesterday, i can see that holidays+training do not fit very well SQUAT5x5 x 27.5kg BENCH PRESS5x5 x 25kg BARBELL ROW5x5 x 42.5 Link to comment Share on other sites More sharing options...
EdensDemise Posted December 29, 2014 Author Share Posted December 29, 2014 todaySQUAT 5x5 x 30kg BENCH PRESS5x5 x 27.5 DEADLIFT1x5 x 601x5 x 65 I feel so weak i am struggling to do chin ups and pull ups without good results Link to comment Share on other sites More sharing options...
esqinchi Posted December 30, 2014 Share Posted December 30, 2014 Keep at it man, and you'll be back to where you were before in no time! I'm about to go through a painful process myself as I plan to start up with more HIIT/bodyweight training soon. First few days are always brutal! New Year's plans? I'm sure I'm going to have one final indulgence in beers before I make some big changes. Link to comment Share on other sites More sharing options...
EdensDemise Posted December 30, 2014 Author Share Posted December 30, 2014 hahahah me too, these holidays are destroying me! but good you have a plan for this new year, bodyweight training sounds really great so keep it up i am sure you will reach your goals!Have fun for new years´ eve Link to comment Share on other sites More sharing options...
EdensDemise Posted December 31, 2014 Author Share Posted December 31, 2014 Today SQUAT5x5 x 32.5kg OHP5x5 x 25kg BARBELL ROW5x5 x 45kg BARBELL CURLS3x8 x 20kg Link to comment Share on other sites More sharing options...
C.O. Posted December 31, 2014 Share Posted December 31, 2014 Happy New Year, thanks for your support and being active on the forum here! Link to comment Share on other sites More sharing options...
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