New pic 205lbs, started P/RR/S

[djfury05]

hey all just an update picture.. entered a bench contest too.. pretty excited about it. gotta get 365x1 by Aug 22nd. Right now I am about 315 x 4-5. You think I can reach my goal by then?

[JohnnyB]

Looking huge bud! As I said previously, you`ve got some solid arms. Lee priest kinda arms (in build, still a way to go in size ), and just a little longer than his.. hah!

You could make it, its hard to tell. Always believe that you will tho! Train only for strength, eat right, sleep right.. have some good supplements on hand. When contest day comes and the spotlight is on you, only then will you know for sure

Good luck!

[liljoe]

what is your one rep max now...I don't mean after you got done with your bench routine...I mean after you warm up and do your acclimation sets...I would think if you are doing 315 for 5 as your last set for bench...365 for max day should be attainable...

[djfury05]

what is your one rep max now...I don't mean after you got done with your bench routine...I mean after you warm up and do your acclimation sets...I would think if you are doing 315 for 5 as your last set for bench...365 for max day should be attainable...

I have never done a 1 rep max for bench. I won't know if I'll get the 365 til the day of attempt, because I am trying to follow this P/RR/S program pretty strictly and just make gains until that day.

[liljoe]

Okay...from personal experience doing a comp. you need to see where you are at so you can set your first and second attempt without making ultra huge jumps and missing one of your first attempts...and if you are doing it shirted you def. need to work with the shirt...you need to do paused singles...

[djfury05]

Okay...from personal experience doing a comp. you need to see where you are at so you can set your first and second attempt without making ultra huge jumps and missing one of your first attempts...and if you are doing it shirted you def. need to work with the shirt...you need to do paused singles...

well let me also clarify this isn't a competition that you might be thinking of. It's basically an intra-facility competition between me and some of my higher-ups in the Corps.. Only rules we've made is touch chest no bouncing.

NO shirts will be used. I plan for my warm-up sets to be similar to the following:

95x5
135x4
185x3
225x3
275x2
325x1

Then go for the 1 rep max of 365. How does this look? 18 reps before the 1 rep max too much?

[kimswollwilliams]

i'm no power lifter by any means, but i would think 18 reps, especially the reps when you are hitting with 225,275- is a bit much before trying to hit your max. i would do that 95lbs. for a easy set of 6-8, 135 for 4-6, then, if everything feels good and loose, just hit the other weights for 1 rep all the way till' your final weight. let us know how it turns out-

[kimswollwilliams]

and by the way, u looking good- that's a lean 205lbs. and pushing 315lbs. 3-4x.. that's some good weight..

[djfury05]

i'm no power lifter by any means, but i would think 18 reps, especially the reps when you are hitting with 225,275- is a bit much before trying to hit your max. i would do that 95lbs. for a easy set of 6-8, 135 for 4-6, then, if everything feels good and loose, just hit the other weights for 1 rep all the way till' your final weight. let us know how it turns out-

thanks for the advice man.. sounds like a better plan now that I think of it.. I think soon I'm going to start doing some load-bearing reps.. get 2 spotters and put 405 on I guess and do a slow negative rep with help from spotters to get it up

[djfury05]

my abs after a good workout.. weighed in at 206.6 nakey

[liljoe]

well let me also clarify this isn't a competition that you might be thinking of. It's basically an intra-facility competition between me and some of my higher-ups in the Corps.. Only rules we've made is touch chest no bouncing.

NO shirts will be used. I plan for my warm-up sets to be similar to the following:

95x5
135x4
185x3
225x3
275x2
325x1

Then go for the 1 rep max of 365. How does this look? 18 reps before the 1 rep max too much?

135 for 10
225x1
275x1
315x1
340x1
365x1

everything to 315 should be easy for you...then split the difference going to 365...you want to make bigger jumps on the light weights as long as you are warm...I typically start at 135 for 2 sets of 10 and typically do more acclimation sets but, the number is all relative to how high you go...

[liljoe]

thanks for the advice man.. sounds like a better plan now that I think of it.. I think soon I'm going to start doing some load-bearing reps.. get 2 spotters and put 405 on I guess and do a slow negative rep with help from spotters to get it up

Negative reps on bench=pulled or strained pec.

[djfury05]

135 for 10
225x1
275x1
315x1
340x1
365x1

everything to 315 should be easy for you...then split the difference going to 365...you want to make bigger jumps on the light weights as long as you are warm...I typically start at 135 for 2 sets of 10 and typically do more acclimation sets but, the number is all relative to how high you go...

thanks for the input.. Looks to be a good warm up routine.. will give it a shot and let you know how it went.. prolly monday afternoon will have the results

[djfury05]

Negative reps on bench=pulled or strained pec.

any other suggestions then to really increase the load bearing strength of the pecs?

[djfury05]

also what should the tempo be for the 1 rep max? slow controlled eccentric movement, or what?