170lbs... 140 bench... HALP (pics)

Discussion in 'Fitness & Nutrition' started by july23rd1989, Sep 21, 2008.

Thread Status:
Not open for further replies.
  1. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    I honestly have to say if I were to pick one body part, I'd say my chest is the most developed muscle.

    Previous past couple months I was on a routine similar to PurEvils, last couple weeks I've switched to Bill Starr. Benching, Cleaning and Squatting x3 a week. Before I switched over to Bill starr, I tested my max 1 RM bench 1 month ago which was 170lbs.

    my weights gone up slightly, squats getting better, shoulders would be biggest gains, went from incline benching max 1RM of 100lbs, to 135lbs for reps over past couple weeks.

    Yet my bench... seems to be going backwards? I remember starting off Bill starr and I swear remember I was repping 150lbs for a couple. This week on my Heavy day, I fucking dropped 135lbs on me on I believe 3rd rep and couldnt even get it back up.

    Today was medium day, managed to squeeze out 135 for 5 reps, then next set was suppose to be 2.5% more weight then my last hvy day set but for only 3 reps. Did 140 for 1 rep and then was done.

    Now... get this, I was fucking pissed off with bench so then I went to try some machine flys which I havnt done since i switched to Bill starr. I used to do them all the time and I remember my ending set was 130lbs for only acouple reps. Well I attempted 130, felt easy, and kept working my way up. Did 170lbs for 8 reps and chest felt awsome. Same machine I maxed out on 130 only couple weeks ago.

    So my chest stength, shoulder strength and weights gone up yet bench is down (no way in hell I could do 170lbs 1RM again).

    Whats to blame here... weak tris? Hmm just realised maybe Im undertraining chest? Legs/back are always sore after workout, never chest... but after the 5 bench sets I feel I wouldnt beable to push a feather off me... lower weight intensity and up sets?

    I donno... sorry for the messy post... just depressed about my bench :(

    Pics:

    Side Chest

    [​IMG]

    Side Tri?

    Edit... my other pic got deleted? Put it back up:

    [​IMG]
    [​IMG]
     
    Last edited: Sep 23, 2008
  2. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    6'0 tall, 170lbs, 19 years old.

    Training off and on since I was 16, with last year being more serious about it.
     
  3. forum95

    forum95 Come see bout us OT Supporter

    Joined:
    Aug 16, 2004
    Messages:
    33,810
    Likes Received:
    468
    Location:
    SQUATSDALE, AZ
    Stuff your face with food.
    Honestly. For the next 6 months you should make it a personal goal to never ever feel hunger. EVER.
    You will be rewarded with gains in strength as long as your training is on par :)
     
  4. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    Oh yeah just started on a diet, 3500 cal/day planned, and then just throw in extra calories when I can, so 3500-4000 cal/day. Already gained 5lbs over past 3 weeks (with this routine as well). Was 130~ lbs 13 months ago, so I know importance of diet.
     
    Last edited: Sep 21, 2008
  5. Formz

    Formz Hipster Santa OT Supporter

    Joined:
    Mar 13, 2003
    Messages:
    142,678
    Likes Received:
    653
    Location:
    South Brooklyn
    jesus 6' 130lbs is disgusting :eek4:
     
  6. crucialkc

    crucialkc the earth is flat

    Joined:
    Apr 6, 2004
    Messages:
    3,397
    Likes Received:
    0
    Location:
    kansas city
    maybe you aren't resting long enough? usually for strength oriented training 3-5min is pretty average. in your case, try resting 90sec to 150sec for all sets and then right before your last set maybe rest 2 to 3 1/2 min.
     
  7. CPop

    CPop New Member

    Joined:
    Jul 19, 2006
    Messages:
    949
    Likes Received:
    0
    Do more tricep work and overhead pressing. Keep the volume high. On the overhead work do them standing strict with db's. Give it time, this doesn't change overnight.
     
  8. Phil NJ

    Phil NJ New Member

    Joined:
    Jun 15, 2003
    Messages:
    13,468
    Likes Received:
    0
    Location:
    Jersey Shore
    You're doing too much...go back to a higher rep bench routine and see how that works. Always helps me out.
     
  9. Marix

    Marix OT Supporter

    Joined:
    May 23, 2006
    Messages:
    28,024
    Likes Received:
    0
    Werd.

    Your chest looks on in the first pic so I'd say your triceps are probably weak. Also, longer arms don't help either because they increase the range of motion.

    Bench for a lot people is mostly tricep and front delt driven. That's why bodybuilders usually add flys etc to target the chest directly because bench alone won't do it.

    One program I used to increase my bench was a 10x3 program.

    Choose a weight that's about 80% of your 1RM
    Do 10 sets of 3 with it with about minute of rest in between each

    Then the next session use the same weight but do 10x4

    Then the next session use the same weight but do 10x5

    Each session, you're increasing your work capacity and going from 30 reps of that weight to 50 reps of that weight. You should then find your 1RM is better, so again take 80% of that and do the same again - 10x3, 10x4, 10x5
     
  10. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    Hmm... I am not paying close enough attention to my resting time, this may help, thanks.
     
  11. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    Hmm, how many days rest should I have between attempting that? I'm currently on Bill starr 5x5 reps/sets. Monday-Heavy, Wednesday-Light, Friday-Medium.
     
  12. NUDES

    NUDES New Member

    Joined:
    May 19, 2007
    Messages:
    15,195
    Likes Received:
    0
    bench press and overhead press, incline press, close grip press.. eat more food. the last thing a person benching 140 pounds needs to worry about it is specific percentages to follow.
     
  13. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,988
    Likes Received:
    465
    Location:
    paradise
    thats what i was when i first came to F&N :hs:
     
  14. Formz

    Formz Hipster Santa OT Supporter

    Joined:
    Mar 13, 2003
    Messages:
    142,678
    Likes Received:
    653
    Location:
    South Brooklyn
    you're 6' tall? I had no idea. You look short in your pictures, if thats possible. :o
     
  15. Marix

    Marix OT Supporter

    Joined:
    May 23, 2006
    Messages:
    28,024
    Likes Received:
    0
    You do it on your normal chest day. So if it's a weak spot, maybe do chest every 4 days.. that's what I did :dunno:

    Maybe do it after your Bill Starrs.. 5x5 is also pretty good for strength
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

    Joined:
    Aug 24, 2004
    Messages:
    10,625
    Likes Received:
    0
    Location:
    Abu Dhabi, UAE
    If you are having trouble with 135, then do not do 135, take soem weight off the bar.
     
  17. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
    1
    Location:
    fococo
    If your trying to get your bench numbers up work all the supporting muscles as well... I couldn't see that being a problem with 135, but whatever.

    Eating helps a shitload too..
     
  18. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,988
    Likes Received:
    465
    Location:
    paradise
    yeah, 6'
     
  19. july23rd1989

    july23rd1989 Blood for Lube

    Joined:
    Feb 23, 2008
    Messages:
    288
    Likes Received:
    1
    Location:
    MB, CA
    thx for the help mike :hs:
     
  20. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    6' 170 crew signing in.
     
  21. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1
    sets of less than 5 reps, 80%-100% of 1RM, 2-3 minutes rest between sets
    training for strength is not training for bodybuilding, they are two different things


    Marix is on the right track
     
  22. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,988
    Likes Received:
    465
    Location:
    paradise
    do steroids, eat food, lift weights, profit
     
  23. Tumbles

    Tumbles New Member

    Joined:
    Oct 30, 2007
    Messages:
    2,792
    Likes Received:
    0
    Location:
    San Jose, CA
    if you do steroids you can just ignore the middle two!!!
     
  24. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    ehh...

    You have to have muscle to get stronger and looking at his pics he needs to build some muscle first then worry about getting stronger. Keep in mind that as he build mass he will get stronger.
     
  25. Ish

    Ish New Member

    Joined:
    Aug 9, 2004
    Messages:
    103,526
    Likes Received:
    0
    Location:
    Morristown, NJ
    i started at 6'0 124lbs 6 months ago :wavey:
     
Thread Status:
Not open for further replies.

Share This Page