Hello Community

[alden003]

Welcome to LB bud. There is a lot of good info on here.

Just don't take to long to get that 315 press or you will be dealing with the dreaded "big guy with chicken legs" problem.

[Sonny]

Originally Posted by Kyle2154

I always feel like just doing 3 or 4 reps never gives me the workout I am looking for. I'm sure a 4x4 or 5x5 will still tire me out though.

it sounds like "the workout" you are looking for is more of a "pump" you get from higher reps. need to forget about that. trust me, a few sets of 3-5 reps of weight in the 80-90% range of max you will feel. plus accessory work can be done in the 6-10rep range.

agree with aldeen003. "big guy with chick legs" will only impress those not worth impressing.

[Kyle2154]

Great info guys...

I'll try some heavier sets of 3-5 reps, and then some of the higher rep, lower stuff. Something like...

Flat Bench:
255 lbs: 4 sets of 3 reps
235 lbs: 8/6/4

Then db flys etcetra...let me know if this sounds like an adequate fix...

It has already been a blast joining the community. I hope to go from rookie to a nice clean (educated) powerlifter over the next 2 years or so here.

[Kyle2154]

I lowered the reps on Monday and man, I am still feeling it. Chances are I will have to skip triceps today because they are still aching.

I started with 245x4 for 4 sets, then did some close grip 205x4 for 4 sets, wide grip 225x4 for 4 sets, and threw in some incline, decline, DB press, and DB flys. All low reps. If I was able to get 4 reps, I just up'd it 10 lbs and tried for 4 more.

The calculators have me around 285 (225 x 8). I'll let you guys know when I break 300, and hopefully, by years end, 315.

Thanks for all the advice.

[Sonny]

Originally Posted by Kyle2154

I lowered the reps on Monday and man, I am still feeling it. Chances are I will have to skip triceps today because they are still aching.

I started with 245x4 for 4 sets, then did some close grip 205x4 for 4 sets, wide grip 225x4 for 4 sets, and threw in some incline, decline, DB press, and DB flys. All low reps. If I was able to get 4 reps, I just up'd it 10 lbs and tried for 4 more.

The calculators have me around 285 (225 x 8). I'll let you guys know when I break 300, and hopefully, by years end, 315.

Thanks for all the advice.

Keep up the hard work man!

Gotta to say though, your volume is way too high. Flat, close, wide, incline, decline, DB, flys....let's cut that down, if you are doing flats then skip DB, if you want wide than just adjust your reg bench etc. remember....not bb.

315 can happen by yrs end.

[Kyle2154]

Can you give me an example of a workout? I figured since I was only doing 3-5 reps I may want to add some exercises. I can't imagine just doing a total of 12 reps for 4 sets on flat bench and then calling it a day...I just can't do that.

[Kyle2154]

Hey, things are still on track. Sorry I have not been more active.

Monday, 2 days ago, I was up to 255, four sets, four reps each. It felt good, I should be able to get 260 up and down 4 times a couple of sets next week.

I changed my grip 2" wider then normal, and it helped a lot.

I only do close grip (215 3x3), wide grip (235 3x3), and some DB flys (50 lb db's) on chest days. I have been adding 5 lbs to both close and wide for the last 3 or 4 four weeks consecutively. Hopefully this can keep happening.

Most workouts, shoulders, back, tri's, etc. I have lowered to 7 reps or less. I really feel more powerful.

I plan to try for 315 on November 4th. Hopefully by then I will have hit 275 for 3, or preferably, 4 reps, and have some confidence going into the lift.

[Kyle2154]

I hit 265 x 4 monday, and finished out the last 3 sets nailing it a solid three times each.

I'm excited to move up to 270 in sets next week, and hopefully, 275 the following. I will also be moving up to 250 next week for wide grip (3x3) and 225 for close grip (3x3).

A lot of the calculators have me around 300 now, I'm stoked.

BTW, most exercises; Skull Crushers/Curls/Military Press have been moving up by similar margins.

If a mod wants to move this thread to the journals and logs one, feel free. At this point it is probably more apporpriate.

[Kyle2154]

I have altered my workout slightly...

Yesterday:

Bench Press:
275 x3; 280 x2; 285 x1; 290 x1
Wide Grip:
255 x3; 255 x3; 255 x3
Close Grip:
230 x3; 230 x3; 230 x3
Bench Press:
135 to failure (31 reps)

I have to say I thought I was going to bang out 135 like 50 times, but after that workout I was out of gas.

This is a similar workout Will Smith was doing for I Robot (315, 5 sets of 5, 135 to failure).

I was really hoping to bang out 275 4 times, ah well, maybe this monday.

[Sonny]

Looks like you are progressing.