switched up routine = new bench pr!

Discussion in 'Fitness & Nutrition' started by sneakmefood, Jun 11, 2007.

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  1. sneakmefood

    sneakmefood Olé

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    so this is not any new information but i finally broke out of my bench plateau by switching up my routine.

    before i would do;
    135x12
    155x10
    185x6
    205x3
    225x1 (if i could even do it some days)

    so i switched it up and did:
    135x10
    185x6
    225x5
    245x1-2

    im pretty stoked about this cause ive been stuck at that plateau for months and never really did anything about it..

    btw im 5'7'' 145lbs. i know i know i need to bulk up.
     
  2. nwmrkt

    nwmrkt New Member

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    thats some nice numbers!
     
  3. sneakmefood

    sneakmefood Olé

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    thanks! i hurt my back a couple months ago and its never been the same. im scared to squat and deadlift again :hs:. but i know i have to do it
     
  4. chickenadobo

    chickenadobo New Member

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    you must be a lean motherfucker. i envy your bench.
     
  5. ACLdestroyer

    ACLdestroyer OT Supporter

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    Good numbers for your weight. Also, you might try eating a cheeseburger or something sometime. sheesh.
     
  6. Skeletor

    Skeletor Guest

    nice


    yeah if you push yourself too hard on warmups it makes sense that it'll effect your 1RM or 5RM.
     
  7. sneakmefood

    sneakmefood Olé

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    i know. its hard though cause im an ectomorph and my body just wants to stay lean. i was up to 155 lbs at one point but my eating habits have gone the drain and i dont eat even anywhere close enough to be gaining weight. ideally id like to be back up at 155
     
  8. sneakmefood

    sneakmefood Olé

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    im not tooo lean probably around 12-15% body fat i would assume.
     
  9. sneakmefood

    sneakmefood Olé

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    if its any help, 4 years ago i was about 115 lbs and couldnt bench 95 lbs.
     
  10. Jay

    Jay My shit don't stink

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    damn I envy your bench numbers
     
  11. nitak

    nitak New Member

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    good bench #, we have almost the same stats. I just started flat bb benching i'm at 215x5 for now. im around the high 140s right now.
     
  12. snigg

    snigg New Member

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    good job bro! i narrowly missed 275 today on the bench and im kinda disappointed, but im gonna attempt it again in a couple weeks. 5'10 162lbs here.
     
  13. sneakmefood

    sneakmefood Olé

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    nice.. thats my next goal. i dont know how im going to get there tho. i need to put on more weight..
     
  14. sneakmefood

    sneakmefood Olé

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    theyre not the greatest but im proud of them :wiggle: its nice to be able to put up 225 on regular basis. some days i can hit 8 reps which really surprises me. the best part is pyramiding down and doing 205x8 185x10 and 135xtil failure.
     
  15. sneakmefood

    sneakmefood Olé

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    are you switching it up from flat dumbbells? i need to get back into that. last i remember i was only doing about 80lbs each and that was probably max. but that might be about right.
     
  16. φ

    φ Eugenics is the self-direction of human evolution.

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    Nice. I have been doing (reps) x12, x12, x10, xfailure(~7-8), xfailure(~5-7) going up five pounds each time with DBs.

    I was considering changing it up to something like your new routine, and now you have convinced me.:bigthumb:
     
  17. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    yeah the problem is your warmup sets are more than half the weight of your pr or 1rm.
     
  18. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    nice! :bigthumb:

    i might try that one day, just to hit 245x1
     
  19. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    and there's some strong skinny bitches in here :bowdown:
     
  20. Gibles

    Gibles the funny thing about my back is....

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    what are your incline #s?
     
  21. nitak

    nitak New Member

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    yep i was doing 90x8 on incline but i was having trouble with 185 on flat bb press. so thats why i switched over for alittle.
     
  22. antihero

    antihero OT Supporter

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    looks like you are quite a bit stronger then me so you should find #80 DB's pretty easy.

    very impressive numbers, especially at your weight
     
  23. BlackIce72

    BlackIce72 New Member

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    We have a similar bench.

    Too bad I weigh 50 lbs more than you :wtc:
     
  24. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    nice man! I hit 225x2 like 8 months ago and got stuck. I've been doing DBs for about the last 3 months so hopefully when I go back I can get past that plateau too :(
     
  25. JeremyD

    JeremyD New Member

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    Shit, I wish I had been benching that much at your bodyweight. But then again, that would probably have been 3rd grade for me :rofl:
     
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