Appollonian's Bench Press PR push through with PROMO

[Appollonian]

New Rage log using the promotional prize from the thread here http://forum.animalpak.com/showthrea...r-Your-Next-PR .

My current lift that I've recently had some success with after years of trying is the bench press.

My goal is to get stronger both in absolute (higher weight moved) and endurance (same weight more reps). As a gym enthusiast my goal is to do more, but as an engineer, I have to quantify it.

Right now at a body weight of 212 (or so) pounds at 6'4" I can bench 225 for 3 reps. I've tried 235 but it was a non-starter. My goal is to get 225 for 6 reps and to cleanly get off 245 pounds for 1 solid rep. To some this may seem like a lot, to others not so much, but by looking at the numbers I feel it's a stretch target, and that's what we should all be going for.

I really feel like most of my issue with reaching my goal will be a nervous system block and that once I'm used to moving heavier weights, my goal will be easier to achieve. If I hit my goal early I will adjust and move more, but there is no plan for failure.

I'm actually trying to firm up right now, but I'll add some calories to ensure I'm fired up and ready to go for the duration of this log.

With 4 workouts per week, and 44 servings, the jug should last about 11 weeks. If I can start next week, the week of 4/25/2011, that will mean I have until the week of 7/18/2011 (I will be taking the 4th of July week off from lifting) to reach my goal.

[Bruiser]

Good luck bro. I'm looking forward to seeing your progress. Did you choose the paks or powder? I chose the paks.

[J-Dawg]

Bench has always been one of my weak points so I'm definitely curious to see how Rage helps ya out.

[Appollonian]

Powder for me; I like the way the Universal powders taste.

I'm 6'4", so people always assume I'm some strong monster and that's not the case, yet. I hope to get there some day, but we all start somewhere. My plan is to keep getting stronger every week, and I think Rage will be an integral part in that plan. I don't lift for vanity, so that I can just say how strong I am; I lift so that I can live up to my potential and not what others say I can or cannot do.

[PORTERHOUSE]

Im in for this man. at 6'4'' you may need 2 scoops haha.

[Appollonian]

Im in for this man. at 6'4'' you may need 2 scoops haha.

Haha, I don't think I'm brave enough for that just yet... I'm fairly stim tolerant and maybe even a bit stim dependent at this point, but I'm thinking Rage will light me up enough and get me going.

I've never trained specifically with the goal of increasing my PR. I always try to out-due what I did the past couple of weeks/months/years workouts, in one way or another, but not specifcally a strength goal with a atarget.

I'm really looking forward to this change with an actual, measurable strength goal in mind, with people here to keep me accountable.

[Bruiser]

Haha, I don't think I'm brave enough for that just yet... I'm fairly stim tolerant and maybe even a bit stim dependent at this point, but I'm thinking Rage will light me up enough and get me going.

I've never trained specifically with the goal of increasing my PR. I always try to out-due what I did the past couple of weeks/months/years workouts, in one way or another, but not specifcally a strength goal with a atarget.

I'm really looking forward to this change with an actual, measurable strength goal in mind, with people here to keep me accountable.

Hey man, we're not just here to hold you accountable... we're here to support and motivate you as well. Good luck.

[Stone_Ghost]

Bro i hear ya, Im 6'4'' as well, it sucks at first but once ya start puttin on the lbs you look like a friggen animal. Im subbed for this for sure.

[Appollonian]

4/26/2011 8 PM 50 minute workout

First back/chest workout in my PR push through. I really dig how the Animal Rage makes my lip tingle immediately after drinking it.

Got to the gym and had to walk around the indoor track for a couple minutes to clear my head from all the pollen that's making life a pain when I go outside. By the time I get under the bar, I could feel the full effects of Rage.

Wide Grip Chins: 4 sets 66 reps total (bodyweight)
Barbell Bench Press: 2 warump sets 20-40 reps per, 3 reps x 225 lb + 1 rep x 225 lb (30 sec rest), 1 (3/4) rep x 235 lb, 2 rep x 225 lb, 2 sets 10 reps per
Narrow Grip Chins: 2 sets 25 reps total (bodyweight)
Incline Dumbbell Press: 3 sets 8 reps per
Wide Grip Pulldown: 3 sets 8-10 reps per
Dips: 3 sets 31 reps total (bodyweight)
Narrow Grip Cable Rows: 5 sets 10-15 reps per
Cable Fly: 3 sets 10-15 reps per
Roman Chair Crunches + twist for obliques: 3 sets 135 reps total

14 sets for back and 15 sets for chest is relatively high volume for me (normally in the 10-12 set range) but after I did the first two exercises I started supersetting between a chest and back exercise. The last 3 sets of back and bench press was about feeling the weight move and stretch my muscles fully every rep.

I was pleased to get 3 reps at 225 on the bench, and getting the 1 additional rep with a relatively short rest felt great. The 235 attempt started off good, but as I got close to the bottom 1/4 of the movement I felt like I might not get it up and without a spotter I stopped myself and put it back up. Being able to do another 2 reps at 225 with some rest was also good.

I usually have a training partner, but her availability for the next ~7 months will not be dependeble, and last night was one of the nights she couldn't make it. And since I was training later in the evening, there wasn't anyone near the benches who looked liked they would offer a good spot, so I went solo. I'm not sandbagging either: I've been in the situation with a bar on my chest or neck and having to hold out for 30-45 seconds for enough strength to return to muster the weight to the safety bars, but if I can avoid doing so I will.

1 serving oatmeal, dried figs, whey isolate 1 hr pre
1 serving Animal Rage + 3 gm creatine monohydrate 20 min pre
1 serving BCAA Stack Grape + 10 gm Orange Gatorade intra
1 serving whey isolate + 60 gm Orange Gatorade + 1 serving Blue Razz Strom 5 min post
Indian Chicken Masala and Italian Noodles and veggies post (home made with specialty sauce) 50 min post

[Appollonian]

Hey man, we're not just here to hold you accountable... we're here to support and motivate you as well. Good luck.

Bruiser, all the support is more than appreciated. I wasn't saying you all were holding my feet to the fire, but more of a positive peer kind of situation, that's all.

[Bruiser]

Bruiser, all the support is more than appreciated. I wasn't saying you all were holding my feet to the fire, but more of a positive peer kind of situation, that's all.

Don't get me wrong... we ARE holding your feet to the fire!! And I hope you guys do the same to me!! lol

[Appollonian]

Don't get me wrong... we ARE holding your feet to the fire!! And I hope you guys do the same to me!! lol

Good; wouldn't have it any other way.

[Bruiser]

Good; wouldn't have it any other way.

Damn straight. If we're not here for eachother, no one else will be. Keep up the pace brother.

[Appollonian]

5/3/2011 5 AM 35 minute workout

I'm still adjusting to trying to workout before work; I feel refreshed from sleep, but don't have the amount of nutrients already in my system from a full 3/4 of my day eating.

Thankfully allergies don't usually act up until around 8 AM, so felt good with a good Rage rush by workout time.

Wide Grip Chins: 4 sets 68 reps total (bodyweight)
Barbell Bench Press: 2 warmup sets 20-40 reps per, 3 reps x 225 lb + 1 rep x 225 lb (30 sec rest), 1 full rep x 235 lb, 2 rep x 225 lb, 2 sets 10 reps per
Narrow Grip Chins: 2 sets 25 reps total (bodyweight)
Incline Smith Machine Press: 1 sets 12, Triple drop set
Wide Grip Pulldown: 1 set 11, Triple drop set
Dips: 3 sets 33 reps total (bodyweight)
Narrow Grip Cable Rows: 1 set 12, Triple Drop set
Cable Fly: Drop set
Roman Chair Crunches: 3 sets 150 reps total
Roman Chair oblique crunches: 20 strict reps per side

After wide grip chins and barbell bench, which are themselves slowly supersetted together, I finished the rest of the workout with super and/or drop sets, doing a similar volume to last week but in 15 minutes less time..

This week at 225 was a repeat of last week, but I got a good full rep from top to bottom and up again on the 235.

1 serving oatmeal, dried figs, whey isolate 40 minutes pre
1 serving Animal Rage + 3 gm creatine monohydrate 20 min pre
1 serving BCAA Stack Grape + 10 gm Orange Gatorade intra
1 serving whey isolate + 60 gm Orange Gatorade + 1 serving Blue Razz Strom 5 min post + 12 oz skim milk* 20 min post
Breakfast of 1.75 servings oatmeal, 1 serving cereal, 16 oz milk, 1 banana, 1 tbsp natural PB, 1 serving isolate 1 hr post

*Over the past 12 months or so I've had 12 oz of skim milk with my post-workout shake, I just forget to mention it last time. I put it in the freezer for 45-60 minutes so it makes a nice shake like consistency with the other ingredients.

[Appollonian]

5/10/2011 5 AM 40 minute workout

Another AM workout; I'm really digging these as they open up my afternoons nicely.

Wide Grip Chins: 4 sets 65 reps total (bodyweight)
Barbell Bench Press: 2 warmup sets 20-40 reps per, 4 reps x 225 lb, 1 full rep x 235 lb, 2 rep x 225 lb, 2 sets 8 - 10 reps per
Narrow Grip Chins: 2 sets 25 reps total (bodyweight)
Incline Smith Machine Press: 1 sets 12, Triple drop set
Wide Grip Pulldown: Triple drop set
Dips: 2 sets 30 reps total (bodyweight)
Narrow Grip Cable Rows: 1 set 12, Triple Drop set
Inclinde Dumbbell Fly: 15 rest 10 reps
Roman Chair Crunches: 3 sets 135 reps total

This week at 225 I got 4 reps, which in itself is a personal best. Three weeks in and I'm from 3 to 4 reps, with a goal of 6 reps at 225 and 245 for a single, I've got a ways to go, but I have a plan. Next week I will get 4 reps, rest 30 seconds, then get another single. I'm also going to try another week or two at 235 before boosting to 240 lb.

1 serving oatmeal, 8 oz OJ*, whey isolate 40 minutes pre
1 serving Animal Rage + 3 gm creatine monohydrate 20 min pre
10 gm Orange Gatorade + Animal Nitro** last 5 minutes of workout
1 serving whey isolate + 60 gm Orange Gatorade + 1 serving Blue Razz Strom 5 min post + 12 oz skim milk* 20 min post
Breakfast of 1.75 servings oatmeal, 1 serving cereal, 16 oz milk, 1 banana, 1 tbsp natural PB, 1 serving isolate 1 hr post

*Second day taking orange juice with my oatmeal before working out. I would just drink 16 oz of OJ, but my stomach is very sensitive to the acid, so I need to eat oatmeal at the same time.

**Second day on Animal Nitro instead of the BCAA stack. I had no problem with taking pills in the middle of working out. I am a big fan of protein in general, and a huge fan of BCAA/EAA specifically and would take 3 - 4x as much as I do if the budget would allow.

[Bruiser]

Nice benching. It's looking good and way to hit a PR. You'll reach your goals quick the ay you're pushing. Your stack and diet is looking pretty dialed in too. Love those aminos!

[ghost]

subbed! solid benching and great single increase so far! Keep it up man!

[Appollonian]

Nice benching. It's looking good and way to hit a PR. You'll reach your goals quick the ay you're pushing. Your stack and diet is looking pretty dialed in too. Love those aminos!

Thank you for keeping tabs. The goals I've set where what I thought were a realistic stretch targets (the catch phrases you learn in business...) I could achieve within the 'lifetime' of the promo Rage jug. If they are met before the jug is out, I will set newer goals.

subbed! solid benching and great single increase so far! Keep it up man!

Thanks for checking in. Each time I bench I'm almost suprised at myself.

I'm thankful for the opportunity afforded to me through this promo. Over the past eleven years that I've been lifting, I don't think I've ever made such increases in such a short period of time since before I hurt my shoulder in late 2002. I'm sure a lot of the increase is overcoming the fear that the shoulder injury has clouded over my subconcience, but part of progressing has been powering through the fear to unleash my true potential.

In regards to tracking progress I used to use 1 rep max calculators online to judge my strength, but with every lift I do that I've tested my actual 1 rep max, I find that at least for me the calculators are off. Again this could just my mind/central nervous system getting in the way, but let's take the bench for example. I could probably get 8-10 reps at 205 fresh, and with the equation 1 rep max = weight x 37/(36 - reps) I should be able to bench ~250 - 270 lbs. But bump it to 225, I can get out 4 reps, or a theoretical max of 245. In actuality, I'm sitting at 235 1 rep max with great effort. Has anyone else tried the calculators, then actually tried seeing how close/far off the number is from reality?

[ghost]

the best calculator for testing your 1rm is actually doing a 1rm.


never rely on anything other than the actual movement in telling you what your max is

[Appollonian]

the best calculator for testing your 1rm is actually doing a 1rm.


never rely on anything other than the actual movement in telling you what your max is

I agree 100% with you about the accuracy of the calculation, I just wanted to make sure I wasn't the only one...

I still use the calculator, but only to give me a good estimate as to what weight to try for my 1rm. If I start too heavy or light, I end up having to sit around for enough time to pass before trying, and I don't really have more than 40-50 minutes in the gym any given workout.

A little more about my shoulder injury: it was a dislocation/aggravation of my right shoulder that hurt acutely for a few weeks, but it became a nagging pain through most of college until about 2006. My presses and shoulder exercises barely progressed in those 4 years. I've progressed a fair amount in the last 5 years, but want to take it further, which is why I want to take a relative weakness of mine and push it to a strength.