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Thread: next stop, 275 bench... a progress thread

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    Master of Posting coldeye's Avatar
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    next stop, 275 bench... a progress thread

    I've been posting in the keep track of your workout thread for awhile, but I decided I'm so special I deserve my own thread. I've been lifting for a long time, but a combination of inconsistency, improper eating, and various other factors means I'm still pretty small. I've been doing variations of the 5x5 since January '09 and it's worked wonders. It's a great program that I would recommend to any intermediate lifter looking to get bigger and stronger. I'm finally at the point where I'm setting new PR's again, so I feel it's time to give another program a try. I've heard great things about agatsu's bench program (a member of the SA forums) so I'm going to do it for 8 weeks in conjunction with the Coan/Phillipi deadlift program.

    Lifts


    Month========Weight=======

    (bench / squat / deadlift)
    Apr '10: 200x1 / 285x5 / 355x5
    ...
    Aug '10: 225x1 / 285x5 / 355x5
    Sep '10: 240x1 / 300x5 / 365x5
    Oct '10: 245x1 / 305x5 / 370x5 (weight 207)
    Nov '10: 240x1 / 310x5 / 420x1 (weight 197)
    ...
    Jan '11: 245x1 / 285x8 / 345x9 (weight ~200)
    Mar '11: 220x5 / 295x7 / 365x7 (weight ~202.4)
    July '11: 220x5 / 305x9 / 345x12 (weight ~195-196)
    Aug '11: 190x10 / 335x6,355x4,370x3 / 375x7 (weight 197)
    Sep '11: 205x8 / 325x8,345x5 / 365x10 (weight 197)
    Oct '11: 200x10 / 335x9,355x6 / 375x10 (weight ~199)
    Last edited by coldeye; 10/18/2011 at 10:49 pm.
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    BANNED Achay's Avatar
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    you can't even bench your own weight?

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    Quote Originally Posted by coldeye View Post
    bench: 200 (5RM of 180)
    weighed in at 188.4 this morning
    Quote Originally Posted by Achay View Post
    you can't even bench your own weight?
    what?



    in for progress.

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    Master of Posting coldeye's Avatar
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    if I learned anything today, it's that my body is not accustomed to anything above 5 reps

    flat bench:
    160x9 my 8RM is 165, so in retrospect choosing 160 for 3 sets of 10 was a mistake
    155x8
    155x7.5

    rack bench:
    160x7
    155x7
    155x7 took 8 or 9 seconds to lock this out but i still got it haha

    incline bench:
    3x8x95 had never done this before so I used 95 just to get a feel for it

    flies:
    3x8x30 see above

    i didnt even touch the shoulder half of the workout, this is the most volume ive ever done in a workout and I can tell it's gonna take some getting used to. I'm not too worried about missing reps at this point, the guy who wrote the program said he would only hit like 10,7,3 on his first set of 3x10 but then would power through the lower rep stuff and it all worked out okay.
    - 1025 lb

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    Elite Whore J.Smitty's Avatar
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    Ambitious starting this right before summer, enjoy the hulking feeling.

    Bench/dead goals 1RMs? And would you mind posting the Agatsu program? I'm looking to try something for my bench atm.

    Well, good luck man. I feel the same way about 5 rep sets, SS helped instill it in me and I just work around the principles I learned from that nowadays and love it.

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    Master of Posting coldeye's Avatar
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    Quote Originally Posted by J.Smitty View Post
    Ambitious starting this right before summer, enjoy the hulking feeling.

    Bench/dead goals 1RMs? And would you mind posting the Agatsu program? I'm looking to try something for my bench atm.

    Well, good luck man. I feel the same way about 5 rep sets, SS helped instill it in me and I just work around the principles I learned from that nowadays and love it.
    hoping for +25 on bench and +30 on deads in 8 weeks, i feel thats completely attainable.

    http://theswole.com/swole/bench-calculator/

    Basically from workout to workout, flat bench goes 3x10, then next workout is 2x10 at 5 lbs higher, then 1x10 at 5 more lbs, then 3x8 at 5 more, 2x8, 1x8 etc
    - 1025 lb

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    The Fucking King! BobTheBuilder's Avatar
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    I am about 183-186, and I can bench 225 at about 3 reps max and the fourth with a spotter, I mean is there another reason why you can not bench it?

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    Elite Whore J.Smitty's Avatar
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    Quote Originally Posted by coldeye View Post
    hoping for +25 on bench and +30 on deads in 8 weeks, i feel thats completely attainable.

    http://theswole.com/swole/bench-calculator/

    Basically from workout to workout, flat bench goes 3x10, then next workout is 2x10 at 5 lbs higher, then 1x10 at 5 more lbs, then 3x8 at 5 more, 2x8, 1x8 etc
    Ah yeah you'll have no problem with that. When eating/resting well +5lbs/week for compounds is easy enough it's almost not even work

    Have fun either way, looks like a good split and that bench program seems fairly steady I'll will give it a shot now that I'm starting chest 2x week.

    Quote Originally Posted by BobTheBuilder View Post
    I am about 183-186, and I can bench 225 at about 3 reps max and the fourth with a spotter, I mean is there another reason why you can not bench it?
    Serious? Someone could be 350lbs and not be able to bench 225, doesn't mean anything. Depends on training and with some cases arm length as well. I have LONG arms, so bench is the lift I have most difficulty with.

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    The Fucking King! BobTheBuilder's Avatar
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    I am about 6'0 so my arms are kinda long as well. But I can also bench 215 on my own, and usually bench 225 with a spotter just so I do not drop it on myself. I usually get the first three reps on my own and the fourth with a spot.

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    Elite Whore J.Smitty's Avatar
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    Did you used to train regularly to get there?

    The only time my bench went up consistently was when I ate a lot and STUCK to my program religiously.

    Either way, for some people it takes more work than others. I know a little chinese guy at my gym that tacks on +20lbs from time to time who benches over 2 plates with no spotter. For me, 5lbs a week in bench is TOUGH but doable, whereas +10 even +15lbs a week with cleans and deadlifts is a laugh at times.

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    Master of Posting coldeye's Avatar
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    Quote Originally Posted by J.Smitty View Post
    The only time my bench went up consistently was when I ate a lot and STUCK to my program religiously.
    to answer your question bob this is why i don't bench 225 ^ i will have periods where my diet is top notch and my lifts are going up every week, then i will do something silly (like decide to cut and end up eating way too few calories) and lose it all again.
    - 1025 lb

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    Someone posts A LOT Shlong Connery's Avatar
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    I find whenever I want to increase my bench I switch it up from regular bench to incline dumb bell press.. it really helps a ton.

    Quote Originally Posted by J.Smitty View Post
    I know a little chinese guy at my gym that tacks on +20lbs from time to time who benches over 2 plates with no spotter.
    LOL smitty I always see a guy EXACTLY like that at the Good Life I go to.. little chinese guy with glasses.. he's like 5 foot nothing. You from the GTA ?

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    Elite Whore J.Smitty's Avatar
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    Quote Originally Posted by coldeye View Post
    to answer your question bob this is why i don't bench 225 ^ i will have periods where my diet is top notch and my lifts are going up every week, then i will do something silly (like decide to cut and end up eating way too few calories) and lose it all again.
    Same dice. I always marvel at those guys who retain huge lifts and party every weekend and for the most part eat out restaraunt meals and shit. I can find a happy medium, but I can't make serious progress unless I put in serious dedication.

    Quote Originally Posted by Shlong Connery View Post
    LOL smitty I always see a guy EXACTLY like that at the Good Life I go to.. little chinese guy with glasses.. he's like 5 foot nothing. You from the GTA ?
    I love the guy because he's small and normal looking, and really calm, and he puts guys 2-3 times his size to shame. Overhead shoulder presses with 80lb dumbells

    And I'm Vancouver born and raised to this day.

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    on the last day of freshmen year of high school during weight training I benched 225lbs twice. I haven't worked out since.

    I'm not even like a big kid either.

    I've lifted since, but not seriously. I think my max bench right now would be 125 to be honest.


    good luck in your journey to reach 225!

    maybe I will too again someday.

  15. #15
    Someone posts A LOT Shlong Connery's Avatar
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    Haha, Smitty I think this guy has a twin that lives in my area.. this guy is like so fragile looking and then all of the sudden he's benching 2 plates and he can't weigh more than 150 pounds. Just an ANIMAL

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    haha thats just like my lifting partner..dudes 150lbs and hangs with me on pretty much every single lift..hes fucking shredded though.

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    Master of Posting coldeye's Avatar
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    forgot to post yesterdays EXTENSIVE workout, i was supposed to do it 2 days ago but didnt have time, and i worked way more than i was expecting yesterday so i only did squats for time's sake, threw in a little extra volume though

    squats:
    5x135
    5x185
    5x225
    5x260
    3x290
    8x245
    12x205

    gonna gorge on chinese food in the next half hour, then hit the gym after and hopefully survive my second chest day
    - 1025 lb

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    Master of Posting coldeye's Avatar
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    today:

    flat bench:
    10x160
    9x160 not bad considering my performance on the first day

    dumbbell bench:
    8x50
    2x8x55 first time ive ever done this exercise

    dumbbell incline bench:
    1x7x45
    2x7x40 first time doing this too

    tricep rope pulldowns:
    3x8x60

    mom called it while i was doing the pulldowns to inform me my pet had been put down so i did one more set in dedication and peaced out

    this quarter is gonna be easy for bulking. i have an unlimited meal plan on campus now + 150 dollars to spend at the markets around campus. and i have to get up around 6-7 AM monday through thursday, which to me means more time to put food down my gullet
    - 1025 lb

    drink milk like it's our job crew

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    Pimpin Member Grahnja's Avatar
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    i feel your pain man! been sick and busy the last 2.5 weeks, haven't been in the gym at all. usually i can bench 225 no problem, but yesterday had trouble with 205 @ 10 8 & 7 reps.

    need to get in shape crew check.

  20. #20
    :finger: Impact's Avatar
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    benched 225 yesterday 3 times. i had a girl spotting me so it made me kind of nervous. :/

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