Personal best on bench last night

[Big A]

I'm sure i'll be doing 225 2 or 3 times first. Nothing heavier than that though. Usually I can tell when lifting at that weight how I feel for the day.


Not everyone is the human specimen that Aaron is

Like I said, do what is comfortable for you, just keep in mind that they are warm up sets, just for warming up the joints and getting blood into your muscles. Given that you're going for 315, perhaps start with 135, and follow up with 185, instead of 225. I'm no specimen, I just know what works well for me.

I guess for me.. i have never cared about ORM.. if im going to pick up a weight.. i might as well do it multiple times...

Same here, it's been YEARS since I've done a true ORM, and I wasn't even the strongest of my lifting career at the time. The last time I went truly heavy was putting up 405 for 3 with you spotting, if that gives you an idea of how long ago that was. ORM is all about the ego, and does little for gaining strength and size. I did it to put up 315 years ago to know that I could, and again with 405. I wasn't really that interested to see if I could put up, say 325-330 for 1 rep at the time, or 415ish for 1, it was just the milestones that I cared about.

naaaa. the gym has plenty of weight.. right now im recouping from an injury.. so im most prob weaker than aaron

Highly improbable, historically even your worst days were far better than my best. At this point I just want to get back to benching double my bodyweight at sub 10% bodyfat, without having my joints ache for a week after. My powerlifting days are long gone.

[BERT]

Are those hand held things worth a shit on checking body fat?

[Big A]

Are those hand held things worth a shit on checking body fat?

I've never used one personally, but I would think that like the electrical impedence scales, even if they aren't accurate, they can still be a decent measure of progress.

[SS Junk]

Are those hand held things worth a shit on checking body fat?

Calipers? No. Get a body stat.

[JamisonFRC]

I finally hit a longtime personal goal, 315 ORM on bench. I can't remember the last time I actually did any type of flat bench workout. For the last 16-18 months it's been strictly CF. The box I go to is all about proper form on Oly lifts. I can only assume that is where my strength gains have come from. I weigh between 165-170 depending on the day.

I know 315 isn't all that much compared to most of the guys out there but it has always been my number. I guess 335 is my new goal.

[SS Junk]

For 170lbs that's fucking outstanding. Good show.

[HarrisonTX]

My scrawny ass finally put up two plates on bench this week.
I always work out solo, and hate asking for a spot so I just do dumb bell presses by myself, I really don't ever know where I am on flat bench. Worked up to 225 and then asked for a spot.
I know thats a lot less than most of you guys, but it's a milestone for me.

[Big A]

My scrawny ass finally put up two plates on bench this week.
I always work out solo, and hate asking for a spot so I just do dumb bell presses by myself, I really don't ever know where I am on flat bench. Worked up to 225 and then asked for a spot.
I know thats a lot less than most of you guys, but it's a milestone for me.

Gotta start somewhere, I don't know of anyone that was born able to bench 225. I remember that milestone well, moreso that I hit it on decline long before I got it up on flat bench.

[BERT]

Gotta start somewhere, I don't know of anyone that was born able to bench 225. I remember that milestone well, moreso that I hit it on decline long before I got it up on flat bench.

Same here. hell it's been almost a year ago that I got back in the gym and was surprised I could get up 225 once

[BERT]

Boy was I pissed last night lol

So last night was big night to try 315. My brother and I did the same routine. Warmed up with 135, then 225 for 2 reps. After watching him get 315 fairly easy I knew I had it, no doubt in my mind. Well, there was a little doubt lol
My brother helps me get it off the rack, weight doesn't feel overly heavy what so ever. I bring it down nice and slow and at this time I knew I had it. I go to press it up and it starts to go a little slower that anticipated. It was at this time I tell my brother "no, I got it", but he thought I said "no, get it", so he touches the bar before realizing what I said and at this point my focus was gone so we just racked it. I just started laughing, shit I can't get mad at him for thinking I needed help. So i waited a little while and tried it again, but this time it wasn't happening. Didn't feel too heavy but i brought it down a tad too fast and just told him to get it. I wasn't about to hurt myself trying to get that up.

So, went back down to 275 for 3 reps and it felt more like 500 fucking pounds. Just finished off flat bench repping out 225 to get some work in.

I did go heavier than usual on incline doing dumbbells though, so that was nice. And did nice and slow reps on the fly machine making sure i squeezed nice and hard when bringing my hands together.

I'll either try that again Thursday at the beginning of our shoulder workout or just wait and try again next Monday.

[Big A]

Tell him not to even touch the bar until it stops moving upward completely. Even at that point you are still able to lift most of the weight, so there's no need for either of you to freak out like you're going to get stuck under it.

To develop a little more trust in the process, and each other, start doing forced reps. Go to the point of failure, and do 2 or 3 more reps with his help. Then switch and spot him for some forced reps. You'll both be able to get a feel for how little the spot needs to help, even after the point of initial failure. Spotting for him will help you have more faith that he's got you covered, even when that bar is moving slowly and feeling like it weighs 1k lbs.

Except in the case of injury, there is never a reason for the spot to just yank the weight up and rack it. You may have preferred to get it up by yourself, but the forced rep will help you grow stronger, rather than racking it out of frustration.

[BERT]

It was my fault really. Usually i don't say a word unless i need help so as soon as i spoke he thought i needed help. Oh well, there's always next time.

[White_lightning]

Tell him not to even touch the bar until it stops moving upward completely. Even at that point you are still able to lift most of the weight, so there's no need for either of you to freak out like you're going to get stuck under it.

To develop a little more trust in the process, and each other, start doing forced reps. Go to the point of failure, and do 2 or 3 more reps with his help. Then switch and spot him for some forced reps. You'll both be able to get a feel for how little the spot needs to help, even after the point of initial failure. Spotting for him will help you have more faith that he's got you covered, even when that bar is moving slowly and feeling like it weighs 1k lbs.

Except in the case of injury, there is never a reason for the spot to just yank the weight up and rack it. You may have preferred to get it up by yourself, but the forced rep will help you grow stronger, rather than racking it out of frustration.

Spotting well is almost an art form.. there are only 4-5 people i know who i TRUST to spot for me even if im not going heavy but doing forced reps.

you have to learn to spot for some one.. thats why i hate the " Bro can you spot for me bro please??" guys at the gym.

After YEARS of lifting with Aaron i know how much he wants to suffer and work to get the weight up and at what point its time to switch from helping with 1 finger to pulling it off him.

When i get under a HEAVY weight on the bench.. a big part of having the confidence to move it is knowing if you DO get stuck your training partner can help you re-rack it.

[SS Junk]

^ Exactly. Whenever someone asks me I then ask them whether or not they want a spot or someone to take the weight away once they approach muscle failure. I've had idiots get mad at me when I've made them work for it, or yell at them to stop shaking their head at me if they're at least moving the weight.

[BERT]

We usually make each other work for it. How else are you supposed to get better/bigger??