Bench Training for WRPF European Championships

[BOSS]

Missed a couple workouts on here, but more recently:

DB Flat Bench
50s x 15
80s x 10
118s x 8
148s x 6
173s x 13 This was a nice PR up from just 10
173s x 10 Also a PR since the goal has been to achieve 2x10 with these

Seated Overhead Press (ring fingers on rings)
135 x 10
225 x 8
275 x 5
315 x 5
345 x 2
345 x 3 Got a smoother handoff so I hit the triple here

Cable Seated V-Bar Press Downs

3 x Failure

[BOSS]

Bench Vs Chains

135 x 10
225 x 8
315 + 40 x 5
365 + 60 x 3
405 + 60 x 3
425 + 60 x 3
440 + 60 x 2

Close Grip bench

405 x 8

That was it, just a heavy but quick workout

[Altered Beast]

Lots of HOOGENESS going on in here! I likes.

[BOSS]

Lots of HOOGENESS going on in here! I likes.

Overall went pretty smooth this training cycle

[BOSS]

Training went pretty well overall. 540 paused was my best lift and was easier than the other time I did it several years ago. I felt good for 551 at the meet but the bench setup was sliding quite a bit and threw me off a lot. More importantly I felt like I made progress and can still track toward another increase of 10 kg by the end of the year

[Altered Beast]

Training went pretty well overall. 540 paused was my best lift and was easier than the other time I did it several years ago. I felt good for 551 at the meet but the bench setup was sliding quite a bit and threw me off a lot. More importantly I felt like I made progress and can still track toward another increase of 10 kg by the end of the year

Very nice work! When your legs are back to full strength the extra leg drive will push you into the 560 range, IMO.

[BOSS]

Very nice work! When your legs are back to full strength the extra leg drive will push you into the 560 range, IMO.

Honestly I got plenty of leg drive. The problem was the leg drive slid the bench back about 6" and almost killed me. Thank god my strangulator wrist wraps didn't let me dump the weight when my elbows flared out of control when it happened.

[Jay Nera]

Training went pretty well overall. 540 paused was my best lift and was easier than the other time I did it several years ago. I felt good for 551 at the meet but the bench setup was sliding quite a bit and threw me off a lot. More importantly I felt like I made progress and can still track toward another increase of 10 kg by the end of the year

So, you did 540 at the meet and have now done 545 feet up in the Cage. Out of curiosity do you have a number value or percentage value of what you think you can get out of leg drive. For example, I think my leg drive adds at least 30 lbs but no more than 40. So, when I can bench 500 with my feet up, I figure the leg drive will help with that little extra speed needed to get 530. Although, the strength curve is a little different for everyone....thoughts? You think you're closing in on 600?

[BOSS]

So, you did 540 at the meet and have now done 545 feet up in the Cage. Out of curiosity do you have a number value or percentage value of what you think you can get out of leg drive. For example, I think my leg drive adds at least 30 lbs but no more than 40. So, when I can bench 500 with my feet up, I figure the leg drive will help with that little extra speed needed to get 530. Although, the strength curve is a little different for everyone....thoughts? You think you're closing in on 600?

Not really sure. I think I had the 551 if the bench wasn't sliding on me. I'm not to 600 yet or close. I think I peaked too soon too. I need a more consistent meal plan if I'm going to maintain my muscle mass for that high of a bench. But now I can deadlift so...

[Nmowery]

Breakfast: chorizo and egg burrito

Snack: carne asada burrito

Lunch: chicken burrito

Snack: carnitas burrito

Dinner: see 1st snack

There ya go man

[pfabrizi1]

Breakfast: chorizo and egg burrito

Snack: carne asada burrito

Lunch: chicken burrito

Snack: carnitas burrito

Dinner: see 1st snack

There ya go man

Lmao looks like Mexican/Southwestern food is the key to gains! All joking aside if I had to pick one cuisine as the best for muscle building this would definitely be it. Heavy on meats and quality carbs. and usually affordable as hell for the amount of food you get. Not to mention the flavors!

[Altered Beast]

Breakfast: chorizo and egg burrito

Snack: carne asada burrito

Lunch: chicken burrito

Snack: carnitas burrito

Dinner: see 1st snack

There ya go man

Lmao looks like Mexican/Southwestern food is the key to gains! All joking aside if I had to pick one cuisine as the best for muscle building this would definitely be it. Heavy on meats and quality carbs. and usually affordable as hell for the amount of food you get. Not to mention the flavors!

HOLY COW! I'd weigh 400 pounds, LOL!

[BOSS]

Breakfast: chorizo and egg burrito

Snack: carne asada burrito

Lunch: chicken burrito

Snack: carnitas burrito

Dinner: see 1st snack

There ya go man

Sounds like a plan, just need some cookies or ice cream

[BOSS]

Lmao looks like Mexican/Southwestern food is the key to gains! All joking aside if I had to pick one cuisine as the best for muscle building this would definitely be it. Heavy on meats and quality carbs. and usually affordable as hell for the amount of food you get. Not to mention the flavors!

Burritos have been a staple of mine since I was 15... almost 20 years of training then smashing burritos (yes plural).

[BOSS]

HOLY COW! I'd weigh 400 pounds, LOL!

Meat and carbs will put on quality weight if you train hard on top!

[Nmowery]

Sounds like a plan, just need some cookies or ice cream

For sure. Also forgot to throw some tri-tip in there.

[Altered Beast]

Meat and carbs will put on quality weight if you train hard on top!

You don't have my slow ass metabolism, LOL! Plus, I done went and gone full natty! Has been an adjustment for sure.

[MRmichael.hooker]

Just eat every meal at a Chinese buffet. Guaranteed gains, bruh

[BOSS]

For sure. Also forgot to throw some tri-tip in there.

Everybody needs the tri tip!

[BOSS]

You don't have my slow ass metabolism, LOL! Plus, I done went and gone full natty! Has been an adjustment for sure.

Yeah if you're trying to keep it clean, I've always preferred keeping protein high and fat low and doing most of the regulating by adjusting carbs. I don't feel right when I go more keto style