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Started By
Message
OT swoljas, what is your flat bench press routine?
Posted on 1/15/15 at 4:52 pm
Posted on 1/15/15 at 4:52 pm
Tried out a new routine today which I listed below, curious to see what others do.
55% 1RM X 10
65% X 8
75% X 6
85% X 4
88.5% X 3
92.5% X 2
75% X 3
55% 1RM X 10
65% X 8
75% X 6
85% X 4
88.5% X 3
92.5% X 2
75% X 3
10
Posted on 1/15/15 at 4:54 pm to unbanmepls
Don't bench any more, do strictly bodyweight stuff now. But no shite, the strongest I've ever been was when I was doing doubles and singles. I'd do a warmup set with 135, another warmup with 185, then work up to about 90% of my 1 rep max in 5# increments.
Posted on 1/15/15 at 4:55 pm to unbanmepls
Posted on 1/15/15 at 4:58 pm to Jim Rockford
don't know what my 1 rep max is, since just got back in the gym Jan 2 after a few months off…
My bench routine this week was
warmup—10x 135lb
warmup—8x 165lb
6 x 180
5 x 195
3 x 205
eta: no spotter so I can't push it quite as far as I'm capable of.
My bench routine this week was
warmup—10x 135lb
warmup—8x 165lb
6 x 180
5 x 195
3 x 205
eta: no spotter so I can't push it quite as far as I'm capable of.
This post was edited on 1/15/15 at 4:59 pm
Posted on 1/15/15 at 4:58 pm to arseinclarse
lol...which la fitness is this?
Posted on 1/15/15 at 4:58 pm to unbanmepls
Best lifts
225x22
275x11
320 max(weak as fuk)
No spot and no half arse partial reps
225x22
275x11
320 max(weak as fuk)
No spot and no half arse partial reps
This post was edited on 1/15/15 at 5:02 pm
Posted on 1/15/15 at 4:59 pm to unbanmepls
I guess it doesn't take much time if you bring your phone with you...but you seriously sit there and calculate percentages of your 1RM?
Posted on 1/15/15 at 5:00 pm to jordan21210
It literally took like 45 seconds to calculate and write down.
Posted on 1/15/15 at 5:02 pm to unbanmepls
ok
Posted on 1/15/15 at 5:04 pm to unbanmepls
3x5 every 4 days.
Posted on 1/15/15 at 5:05 pm to Fatty mc butterpants
quote:
Best lifts
225x22
320 max
Does not compute.
Posted on 1/15/15 at 5:07 pm to unbanmepls
Couple reps at 135. Get bored. Go jerk off in the gym shower. Go home and eat ice cream.
Posted on 1/15/15 at 5:22 pm to unbanmepls
dumbbells:
1x10 - 75
1x10 - 85
3x7 to 8 - 95
1x10 - 75
1x10 - 85
3x7 to 8 - 95
Posted on 1/15/15 at 5:23 pm to mattgr1983
You ever lifted bro
Posted on 1/15/15 at 5:27 pm to unbanmepls
135x12
185x8
225x2-4
245x1
255-265x4-6 reps
185x8
225x2-4
245x1
255-265x4-6 reps
Posted on 1/15/15 at 5:31 pm to mattgr1983
quote:
Posted by mattgr1983 on 1/15 at 5:05 pm to Fatty mc butterpants quote: Best lifts 225x22 320 max
Does not compute
I wouldnt say no to that. I've hit 225x15 but haven't benched more than 285x1. The calculated 1RM off of those 15 reps at 225 is 335 or so.
It's probably several combining factors that limit my overall max.
This post was edited on 1/15/15 at 5:32 pm
Posted on 1/15/15 at 5:31 pm to LSUAlum2001
185 x 15
225 x 10
245 x 8
275 x 6
185 x about 20
I use a Smith machine though.
225 x 10
245 x 8
275 x 6
185 x about 20
I use a Smith machine though.
Posted on 1/15/15 at 5:41 pm to Fatty mc butterpants
Eat a dick, fathead.
Posted on 1/15/15 at 5:44 pm to arseinclarse
That looks like the LA Fitness I am a member of. 
Posted on 1/15/15 at 5:50 pm to unbanmepls
250 X 10
280 X 8
305 X 6
330 X 4
370 X 2
280 X 8
305 X 6
330 X 4
370 X 2
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