Personal best on bench last night

[TeeShock]

^join Arlington pd

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[SS Junk]

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

Most think they are to become a part of the set when they grab the bar, even when it's still being moved with the "C'MON BRO, IT'S ALL YOU" bullshit. They believe if the bar isn't maintaining the same momentum as it was the first few reps then they must help.

[BERT]

aaaarrrggggghhhh!!! THIS close to getting it up last night. Couldn't get past that damn sticking point so my brother just bumped it a little and I was able to push it on up. So I'm damn close. I wasn't about to say a word to him this time and make him have to help me lol

Last night was one of those days where I didn't want to be there for some reason. Maybe it's the time change? I don't know, but I didn't feel as good as I did last week. This time 315 actually felt heavy just holding it up there but I was still able to bring it down nice and slow. One guy said it was too slow but is that even possible?


Eh, i'll go back and work out with 275 for a couple of weeks and try it again I guess

[matts5.0]

If your taking longer than 2 to 3 secs to get the bar down its too slow.

[BERT]

If your taking longer than 2 to 3 secs to get the bar down its too slow.

Might have been a tad bit longer than that. Maybe 4 seconds?

[Big A]

Manipulating time under tension is something I've been focusing on a lot lately actually, which is the cadence of your lifts, and a great way to induce muscle confusion to break through plateaus. It takes more energy to control the weight down, so you will only be able to do a fraction of the reps at a given weight, when doing a 1 second cadence, even less so with a 2 or 3 second cadence.

To illustrate, bust out as many quick reps as you can with 145 as a baseline. Then after sufficient rest do another set taking a full second (one thousand one) to lower the weight, and another full second to lift. I promise you that you won't get anywhere near the same number of reps, and it's the same for bigger weights. It is a bruise to the ego to have to drop the weights the first few times, but I promise that you will be sore as hell.

Anyways, I say this to back up that 4 seconds is too long to lower the weight for a ORM. This isn't a work set, the only purpose of the lift is to explode with as much force on the bar that you can, don't waste any more energy than you have to on lowering the bar.

Don't be reckless and let the bar slam down on, and bounce off of your chest either, that's cheating, and dangerous.

[BERT]

Don't be reckless and let the bar slam down on, and bounce off of your chest either, that's cheating, and dangerous.

This is probably why I let it down so slow this time, I don't want any weight bouncing off my chest.

[SS Junk]

I still think you should do 305 first to give you more of a confidence booster. JMO.

[Big A]

I still think you should do 305 first to give you more of a confidence booster. JMO.

I had no interest in wasting time with 305, I wanted to put up 3 plates, anything less wasn't good enough. It's not about confidence, he WILL lift it, it's just a matter of being patient and continuing to grow.

[SS Junk]

I only say that because alot of my goals were only due to a mind block. It had nothing to do with growing. The "it's only 10 more lbs" actually worked at least for me.

[Silverback]

might help too to do some forced reps with your spotter at 315, for as many as you can with his help for a couple of sessions, then try again.

[SS Junk]

might help too to do some forced reps with your spotter at 315, for as many as you can with his help for a couple of sessions, then try again.

Unless the spotter can rack 315 all on his own it reads like a good way to get hurt.

[BERT]

I had no interest in wasting time with 305, I wanted to put up 3 plates, anything less wasn't good enough. It's not about confidence, he WILL lift it, it's just a matter of being patient and continuing to grow.

This. I'm too damn close to not have the confidence to get it up. If I do 305 i'm just going to questioning if I could've gotten 315 up that time lol


It'll come, i'll try again in a couple of weeks

[BERT]

Also been focusing more on incline here lately and going heavier. Working pretty well despite the little pain in my shoulder when doing them on the smith machine.

[Big A]

Unless the spotter can rack 315 all on his own it reads like a good way to get hurt.

This reads like you have no experience with lifting heavy, and/or forced reps, with a good spotter.