Author Topic: Perseverance, Inc.  (Read 221216 times)

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3390 on: July 31, 2018, 04:39:17 PM »

IMO, not that it matters to ya but I think your bench program leaves a lot to be desired.

Shoulders aren't even the issue really.  Just pathetically weak AF and I don't know why.

What should I be doing differently?
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online John

  • Site Champion
  • Junior Member
  • *****
  • Posts: 958
  • Height: 73
  • Weight: 215
Re: Perseverance, Inc.
« Reply #3391 on: July 31, 2018, 05:09:24 PM »
For starters - stop using the SS so much. Also, doing singles up to 295-300 each session isn't really going to build strength. Getting better with reps in the lower % is what I'd shoot for.

For example: I've been working with a guy since March who had a very grindy 275 1 rm bench. Basically trained the way you are now. Work up to a heavy single just about every session (he benched x2 a week previous).

What we did was 1) ID his weak spot which is lockout which is tris. 2) Spread volume out with a focus on touching heavier weight twice a week and volume work with bench and accessories. Example -

Day 1 - 5/3/1 programming. This allowed him to work in sub-maximal weight ranges with progression built in. After the 3 working sets for that week we do close grip paused bench press ( we use an axle bar though). This addresses the weak point specifically.

Day 2 - 3/2/1. On day 2 we work in a much higher % but the volume is not much in that %. For example - his first set with a 275 1 rep max would be 3x235, 2x250, 1x260-265 depending on feelz. On day 2 we then do 3x8 of rep work using approximately 75-80% of the 1 rep max. The last set is an AMRAP (as many reps as possible) set.

Day 3 - the same exact numbers (rep scheme and weights) from day 2 minus the rep work after. That's it. No more flat bench that day. Accessory work only.

Every single bench session we do 1 more press and one form of flies. We rotate DB flat presses, machine presses, or incline presses. For flies we rotate with one armed pec deck, cable flies (different angles), and db flies. The rep ranges are 10-15 on all accessory work with 3-4 sets each. Again, only 1 additional press and one fly each chest day (3 of them weekly). DB flat presses are a really good strength builder. We check our egos and go for reps over weight meaning 10-12 reps. Of course weight is different for everyone but for example I usually don't get above 110-120 for myself and that's on a good day. 95-105 is where I get most of my db work in. We aren't trying to win the accessory Olympics.

Sounds more complicated than it is but the point is to get heavy weight in his hands 2 times a week while spreading the volume out at the same time working to build strength in the lower % range and increasing size.

Results have been pretty good in that he has hit 5x275 recently and just missed 315 a few weeks prior. He will be attempting it again in 2 weeks and should easily get it seeing how hes repping 295-300 now.

One last thing we do (sparingly) is Slinghsot work once every 3-5 weeks. We use it for 3 sets only. Also, if feeling beat up we scale it back a few days and sub in speed bench with bands.

Where did I come up with this? The theory was constructed from talks I've had with a few 400-600lb benchers (one that just missed a 606 bench at 54 years young). Taken into account the natty card spreading volume out over the week allows recovery while still getting heavy weight in your hands more often over time.

TLDR; heavy weight more often with less volume in the higher % range. Build work capacity and sub-maximal repping ability. Accessory work to strengthen weakness and build size. Auto-regulation is key.

Hope it makes sense.

« Last Edit: July 31, 2018, 05:10:59 PM by John »
1 set, 1 rep, 1 pound at a time

☻/
/▌ Dm2Dm crew (---Deadlift Moar to Deadlift Moar---)
/ \

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3392 on: August 01, 2018, 09:41:30 AM »
Deadlift day:

Lower back and hammys were smoked still from Sunday's squat session.  Worked up to a belted single at 495.

blah
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3393 on: August 03, 2018, 09:06:07 AM »
Last two days not bad...

Shoulders yesterday:  BTN presses to a single at 185 then some smith machine shrugs.

Upper back today: pulldowns galore and meadows rows to 150lbs for 6 reps.  Felt good today.  :)

Some vids from this morning....

Rows:  https://www.instagram.com/p/BmA98mqhhrD

Flex:   https://www.instagram.com/p/BmA4e4shCGl

Pulldowns:  https://www.instagram.com/p/BmA3OhTDhXs
« Last Edit: August 03, 2018, 09:15:56 AM by FLEX »
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3394 on: August 04, 2018, 05:05:34 PM »
had an OK bench session today.  Too hot to train in the garage so I went to the gym.

Got 345 with the slingshot.

Did a bunch of tricep pressdowns afterwards.
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3395 on: August 05, 2018, 05:40:17 PM »
Squaterday

Sleeves Only

135 x 6
185 x 3
225 x 3
275 x 3
275 x 3
315 x 3
365 x 3
405 x 1,1,1,1,1

Belted

425 x 1
435 x 1
445 x 1
455 x 1

405 x 3
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3396 on: August 08, 2018, 08:41:26 AM »
Bench Day

135 x 12
185 x 10
205 x 8
225 x 6
245 x 3
245 x 3
255 x 3
265 x 2
275 x 1,1,1,1

Slingshot

295 x 3
315 x 1
325 x 1

Accessory Work

Tricep Pressdowns

225 x 6
225 x 6
225 x 6
225 x 6
225 x 10  :)
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3397 on: August 09, 2018, 09:44:05 AM »

the d34dZ

Chalk only

225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3

Belted

435 x 1
455 x 1,1,1,1,1
405 x 3
405 x 5
« Last Edit: August 09, 2018, 09:45:48 AM by FLEX »
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3398 on: August 10, 2018, 08:47:36 AM »
Seated Shoulder Press Machine

used for warmups

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 6
95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
165 x 3
175 x 2
185 x 1,1,1
155 x 3


Smith Machine Shrugs - Single Arm

135 x 8 x 5 sets
« Last Edit: August 10, 2018, 08:49:27 AM by FLEX »
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3399 on: August 14, 2018, 08:34:09 AM »
Birthday bench session in the garage Satruday.

Back in the gym today more bench and some accessory work; seated machine dips with the whole stack.  Also did more volume at lighter weights.

Tryna take some advice from the bacon dude....  :)
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online John

  • Site Champion
  • Junior Member
  • *****
  • Posts: 958
  • Height: 73
  • Weight: 215
Re: Perseverance, Inc.
« Reply #3400 on: August 14, 2018, 10:39:19 AM »
Birthday bench session in the garage Satruday.

Back in the gym today more bench and some accessory work; seated machine dips with the whole stack.  Also did more volume at lighter weights.

Tryna take some advice from the bacon dude....  :)

Well that's a start :D

Just stay away from 305+ for a while. Stay 300 and below; work on getting stronger with 275-300 range. If you get stronger there your 1rm will rise. Daily volume doesn't need to be a lot. Frequency is more important than volume in the higher %, IMO (for natties).

I'll hit a 365 1rm on Thursday in your honor :)
1 set, 1 rep, 1 pound at a time

☻/
/▌ Dm2Dm crew (---Deadlift Moar to Deadlift Moar---)
/ \

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3401 on: August 15, 2018, 01:09:48 PM »
Been having issues lately with severe pain in my right hip, usually due to random mundane shit that you wouldn't expect to hurt, like shifting positions while seated, standing up, even sneezing.

Was doing squats today and lifting was fine until I was sitting on a wooden plyo box between sets and when I went to stand up I felt extreme pain in my hip.  Normally it goes away quick but today it lingered.  I bailed on my session and went home and took some Advil before going to work.

Dunno wtf it is but it's weird.  But it hurts like fuck.

Anyway I got up to a measly single at 435 on squats...
« Last Edit: August 15, 2018, 01:12:09 PM by FLEX »
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 21447
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 177
Re: Perseverance, Inc.
« Reply #3402 on: August 15, 2018, 01:27:36 PM »
That blows. My hip pain was actually coming from my lower back, daily stretching fixed it. The stretch is like the opposite of slouching, pushing gut way out and making my spine like a c the other way. 
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 20704
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Perseverance, Inc.
« Reply #3403 on: Today at 09:26:13 AM »

Seated Shoulder Press Machine

used for warmups

50 x 12
70 x 12

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 6
95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
165 x 3
175 x 3
185 x 1,1,1
155 x 3


Smith Machine Shrugs - Single Arm

buncha sets at 165 lbs, reps 6-10
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total