Log to 600+ raw bench

[Bigxj]

Speed bench 12x3 3 warm up then 9 working up to a doubled monster mini band and a mini and 245 bar weight. Kinda slow at the end today. Then some dumbbell over head press 120lb close grip incline 3x6 335lbs 3x10 dips 3x10 lateral flys 3x10 200+lbs 3x8 tricep push downs till failure.

 

[Johnny442]

Good luck brother.

 

[MaskedLiberty]

Good god...humbling this read was. I have a severe poverty bench.

 

[Bigxj]

It’s been a few days since updating been a little under the weather,but had a good bench day today maxed out and got a new PR 555lbs!

 

[Docd187123]

The under the weather part is suspect if you were still able to press over a quarter ton lol. Congrats man. It’s def going to be fun on this ride. Stay healthy and you’re going to fucking smash records at your meet.

 

[Bigxj]

The under the weather part is suspect if you were still able to press over a quarter ton lol. Congrats man. It’s def going to be fun on this ride. Stay healthy and you’re going to fucking smash records at your meet.

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Lmao thanks man. I think the week of rest trying to recover from shitting my Intestines out for two days may have actually helped.

 

[MaskedLiberty]

@Bigxj, How do you keep shoulder ligaments/ tendons healthy? This has always been my issue when getting heavy on bench. When I train for increasing bench, I usually supplement overhead barbell press(rather heavy) this helps my flat press, but after 6-10 weeks my shoulder(s) are fucked.

I've suffered some AC seperations as well as 3 clavicle breaks on each side....so I might just be fucked. Injections have been taming it lately. Sorry for the ramble, just wondering if there are any tricks I don't know?!

 

[Bigxj]

@Bigxj, How do you keep shoulder ligaments/ tendons healthy? This has always been my issue when getting heavy on bench. When I train for increasing bench, I usually supplement overhead barbell press(rather heavy) this helps my flat press, but after 6-10 weeks my shoulder(s) are fucked.

I've suffered some AC seperations as well as 3 clavicle breaks on each side....so I might just be fucked. Injections have been taming it lately. Sorry for the ramble, just wondering if there are any tricks I don't know?!

I tell you Man I think I’ve been lucky with shoulders and elbows. I have only had one injury to one of my shoulders and it was in college playing football I tore my rotator cuff.
But it never really affected me after I had it corrected. I do several Shoulder accessory variations to hit all sides of the delt. A lot of seated lever flies in pulls, wide grip upright rows, heavy standing overhead press, high angle incline bench. I think building up slow to heavy weight really helps your CNS, tendons and ligaments used to it and helps with injuries. I hope that helps some.

 

[Bigxj]

Did some board work today and worked up to 600 off a four board. Felt heavy as fuck but I moved it. I’ll try it off a three in a couple weeks.

 

[tenpoundsleft]

Did some board work today and worked up to 600 off a four board. Felt heavy as fuck but I moved it. I’ll try it off a three in a couple weeks.

I can only do 300 cleanly so not even good enough to be your spotter...

Curious if you incorporate negatives? I guess in your case that'd be 650-700 on the bar and just working the negative side - are you using that approach and how productive is that as a way to improve?

Also curious if you could elaborate more on what you do for shoulder health - my right shoulder is holding me back and I'm doing various corrective exercises to get the scapula in the right position and especially my rear delts beefed up. Also doing hanging "shoulder raises" to work on those muscles.

 

[Docd187123]

I tell you Man I think I’ve been lucky with shoulders and elbows. I have only had one injury to one of my shoulders and it was in college playing football I tore my rotator cuff.
But it never really affected me after I had it corrected. I do several Shoulder accessory variations to hit all sides of the delt. A lot of seated lever flies in pulls, wide grip upright rows, heavy standing overhead press, high angle incline bench. I think building up slow to heavy weight really helps your CNS, tendons and ligaments used to it and helps with injuries. I hope that helps some.

I’ve got a power lifter buddy on another forum who would like to harvest you for your AC joints lol.

 

[Bigxj]

I can only do 300 cleanly so not even good enough to be your spotter...

Curious if you incorporate negatives? I guess in your case that'd be 650-700 on the bar and just working the negative side - are you using that approach and how productive is that as a way to improve?

Also curious if you could elaborate more on what you do for shoulder health - my right shoulder is holding me back and I'm doing various corrective exercises to get the scapula in the right position and especially my rear delts beefed up. Also doing hanging "shoulder raises" to work on those muscles.

I come down slow on all heavy Presses, but no negatives. As for shoulder health I get three good days off from the gym a week but nothing special really. For rear delt strength alot of reverse lever flys and pulls. Ny speed day is also my shoulder day so alot of heavy overhead press and upright rows.

 

[Bigxj]

Decided to do a meet in a month so next week will be last heavy week than some deceleration. Did speed and shoulders today. 10x3 going up to mini and monster with 275. Then Went up to 315 on standing overhead press for a triple. Seated lever flys 3x8 dumbbell bench 3x8 120lbs and jm presses 3x8

 

[Bigxj]

Well I finished the meet got second overall 565 lbs raw bench. Twecked my right pec. I’m going to take a week or so off. 600 in a couple months

 

[Cobra_Clutch69]

Max is 545lb raw and 805lbs double ply (custom titan Katana)

Katana great shirt. I have a few Super Katana low cut collars. I have a couple of lose fitting ones, meet fit and comp fit. As I progress through training they all get some time under the bar.