Bench Press record!

First topic message reminder :

Possibly my favorite excercise, and it seems to be the one everyone asks you about.

So what is your personal best, mine is 105Kg on a machine and 90 kg free weight!

Body fat is at 11% last time I checked, lightsout.

Don't knock Fisty....Spielberg said he was the most muscle-y extra in schindler's list 8)

the cheek!

The most I have pressed is 130kg which is a lil rubbish I think. I'm 6'5 and weight about 240lbs so its more or less just over my body weight.

However, I do rate the dumbell press as I find it helps build more "core" strength in terms of balance...I usually do 5 sets of 5 but the most I can lift is 50kg in each...but my right arm pisses all over it....my lef tlet me down haha

Fists of Fury wrote:I usually go up to about 105kg on free weight for my last set of 10, can't really manage higher than that (not interested in 1 rep max etc). I don't really go for size, more definition.

Sorry to bring up a post from so long ago, but that's incredible. I'm about the same weight as you and can lift nowhere near that amount for 10 reps.

Cheers just seen my 1 rep max improved 35kg in a year so close to 400lb target!

35kg in a year? That's unbelievable Essence, heck of an improvement. What's your routine like?

incontinentia wrote:

Fists of Fury wrote:I usually go up to about 105kg on free weight for my last set of 10, can't really manage higher than that (not interested in 1 rep max etc). I don't really go for size, more definition.

Sorry to bring up a post from so long ago, but that's incredible. I'm about the same weight as you and can lift nowhere near that amount for 10 reps.

Unfortunately this I can no longer do.

I've trained less and less for gains in the last 6 months, opting to keep my current size and shape, and hence go up to about 85kg with my benching now. It's good in that I am not putting on any more size, but it has certainly been to the detriment of my strength.

I've not tried 105kg in some time now, but I'm just guessing that it'd be too much of a struggle.

bluestonevedder wrote:35kg in a year? That's unbelievable Essence, heck of an improvement. What's your routine like?

Basically I have adopt the 5x5 method of training after a warm up set of 12-15 reps.

So I started aiming to bench 100kg 5 times in 5 sets. Once I did this I moved up to 105kg for 5 times for 5 sets....worked this up to 140kg now and I'm close to doing this...fail around the 4th or 5th rep on the last 2 sets so it's getting there.

Then once a month I do a warm up of 15 reps of 100kg and then go for a PB lift. 165KG is my record and 182KG is my target but my progress is slowing down so now I have gone to the drop set approach to mix it up.

I put on 140kg so 3 plates each side then rep to failure usually about 5 or 6 then my spotter takes 2 plates off to go to 100kg and I do about 6-8 and then he takes another 2 off and that leaves 60kg where I can usually get 9-10....DEEP DEEP DEEP burn by this point haha!

The_Essence_of_Excellence wrote:

bluestonevedder wrote:35kg in a year? That's unbelievable Essence, heck of an improvement. What's your routine like?

Basically I have adopt the 5x5 method of training after a warm up set of 12-15 reps.

So I started aiming to bench 100kg 5 times in 5 sets. Once I did this I moved up to 105kg for 5 times for 5 sets....worked this up to 140kg now and I'm close to doing this...fail around the 4th or 5th rep on the last 2 sets so it's getting there.

Then once a month I do a warm up of 15 reps of 100kg and then go for a PB lift. 165KG is my record and 182KG is my target but my progress is slowing down so now I have gone to the drop set approach to mix it up.

I put on 140kg so 3 plates each side then rep to failure usually about 5 or 6 then my spotter takes 2 plates off to go to 100kg and I do about 6-8 and then he takes another 2 off and that leaves 60kg where I can usually get 9-10....DEEP DEEP DEEP burn by this point haha!

That's great stuff, congrats on the rapid improvement! The 5x5 is a very good method. I've been using it the last few months (9 maybe?) and reached ~125kg for nearly the 5 sets, but not quite! Definitely no where close to adding 35kg in a year though. Recently, I've hit a huge wall with it, and so reverted back to doing 4 sets of 10 for a while, to see if I can kick start it again and shock my muscles. Started incorporating dumbbell floor press too, to try and improve the should push. Anything you recommend for bursting out of a plateau?

Well I like I say I'm trying the drop set approach for a while to see how I get on...defo feel it more the next day.

I think I need to build a better "base" because I can do

140kg- 6 reps
150kg- 3 reps
160kg- 1 rep
165kg 1 rep

To get to 182kg I think it needs to be more like

140kg- 10 reps
150- 6 reps
160kg- 4 reps
170kg 2/3 reps
182kg- 1 rep..

If you get what I mean...

Also rate doing the incline and decline bench loads...in fact Saturday's I usually do 5x5 on all 3 bench types and finish with over head presses, dips and pull downs...pain haha!

Fists of Fury wrote:
Unfortunately this I can no longer do.

I've trained less and less for gains in the last 6 months, opting to keep my current size and shape, and hence go up to about 85kg with my benching now. It's good in that I am not putting on any more size, but it has certainly been to the detriment of my strength.

I've not tried 105kg in some time now, but I'm just guessing that it'd be too much of a struggle.

Still 10 reps of 85kg at 170lbs is impressive, well I think it is anyway!

Personally think I am let down by a weak left tricep and pec, don't know whether to work on these areas seperately or hope they improve on their own.

incontinentia wrote:

Personally think I am let down by a weak left tricep and pec, don't know whether to work on these areas seperately or hope they improve on their own.

Definitely don't think that they'll get stronger on their own. You need to consciously work them harder to try and help them catchup with the other side. In an exercise like bench press, having an overly dominant side is one of the easiest ways to injure yourself. I tore my rotar cuff playing rugby about 2 years ago, and after months of physio and paying extra attention to the weaker side, I have only just seen the strenght balance return.

Definitely mix up barbell press with dumbbell press to work each side individually. Hammer the triceps with push downs and one-arm push downs.

Also, I can't recommend floor press highly enough. It really helped improve my shoulder strength and stability which then translated into a more coherent bench press.

Good story for you hear lads on a bull crapper who owns a protein supplement shop his name is Steve Fong, he is a little chap in good shape for a small body builder over 40 years old but he must weigh around 11st max.

Im aware of plenty of people who add a few kg to PB but never more than 7kg just to sound better, but hey i wont judge them a little embellishment wont hurt anyone,
But Fong with his 5ft7" 11st frame said he incline benched 230kg once!
also as it stands this moment in time he can bench 125kg for 37reps in 1 min full range of motion!
He also knocks out 190kg for 6reps flat bench to finish it off

I just had to share how much of a tool this guy is.

deluded, or a freak of nature.

He's probably confusing kilos with pounds

Thats what i said but he honestly reckons he is doing it in kgs

Current Best Bench is not a single 1RM but 5 sets of 5 reps on 82.5KG.
Body weight 71KG.

skimpton wrote:Current Best Bench is not a single 1RM but 5 sets of 5 reps on 82.5KG.
Body weight 71KG.

So maybe your one rep would be around the 95kg mark? That's pretty good for your body weight.

Yes various calculators give me anything between 95Kg and 100Kg based on my 5x5 82.5Kg.

Been gradually working up this year doing 5x5 based on, but not exactly the same as, stronglifts.com and only training twice a week.

1st workout Squat Bench Deadlift
2nd workout Squat Bench Dumbell Rows - this should be with a Barbell but I have a degenerated disk that I am letting fuse naturally.

I do not do any other gym exercises.

Pleased to say I have not failed a Bench Press all year - I started on 40Kg for 5x5 in January.

skimpton wrote:Yes various calculators give me anything between 95Kg and 100Kg based on my 5x5 82.5Kg.

Been gradually working up this year doing 5x5 based on, but not exactly the same as, stronglifts.com and only training twice a week.

1st workout Squat Bench Deadlift
2nd workout Squat Bench Dumbell Rows - this should be with a Barbell but I have a degenerated disk that I am letting fuse naturally.

I do not do any other gym exercises.

Pleased to say I have not failed a Bench Press all year - I started on 40Kg for 5x5 in January

Great effort Skimpton. 5x5 training is really effective. I used it for bench and deadlifts for a good few months, and it powered me through a real plateau.

skimpton wrote:Yes various calculators give me anything between 95Kg and 100Kg based on my 5x5 82.5Kg.

Pleased to say I have not failed a Bench Press all year - I started on 40Kg for 5x5 in January.

Was 40kg a struggle when you started? If so wow, doubling your bench in 6 months is incredible.

Not trying to be smart, but by failing a bench press do you mean failing to lift it above your head. You've come on a great deal though from the sounds of things.

I'm slowly working my way up but not exclusively with a bench press.

To be honest 5 x 5 on 40Kg was fairly easy to start with.

The 5 x 5 on 82.5kg was tough. Would have got 1 maybe 2 extra reps on last set.

Currently taking a week or so off before restarting at probably 5x5 on 70kg, then building back to 5x5 on 82.5 over 3 weeks before pushing further.
Two steps forward 1 step back.

No failed reps means I have got all the reps myself.
No help from spotter, no arse off bench, no bounce off chest, lockout each rep. The only thing they are not is paused reps at the bottom as per powerlifting competition - light touch and go.

skimpton wrote:To be honest 5 x 5 on 40Kg was fairly easy to start with.

The 5 x 5 on 82.5kg was tough. Would have got 1 maybe 2 extra reps on last set.

Currently taking a week or so off before restarting at probably 5x5 on 70kg, then building back to 5x5 on 82.5 over 3 weeks before pushing further.
Two steps forward 1 step back.

No failed reps means I have got all the reps myself.
No help from spotter, no arse off bench, no bounce off chest, lockout each rep. The only thing they are not is paused reps at the bottom as per powerlifting competition - light touch and go.

Nice work skimpton. Keep it up. To be honest, going down 12.5kg after only a week off might be too much. I'd probably go about 75-77kg to kick start the workouts again. But that's just me! You employing the 5x5 technique on deadlifts and other compounds as well?

I will take roughly 10% off for 1 week off.
I last trained on Friday 13th, probably won't bench until Thursday so probably a little more.
Yes i apply 5 x 5 to dumbell rows and sqauts too in much the same way.
Deadlifts though only 1 x 5 as I will already have done 5 x5 on Squats!
Only train twice a week my routine is a few posts up.

Skimpton

Any particular reason why you don't do the overhead press?

I had an acromial decompression done on my left shoulder in April 2011.
I was advised to not do overhead press by the consultant.
That said if thing go alright and I get the confidence I may well add that in, but then it would be also a lot more work.
My training regime suits me at the moment.
Shoulders do get plenty of work from Bench.
Also I'd like to try powerlifting if I get to a reasonable level so that means focus on Squat, Bench and Deadlift. Rows are required to fill the gap left, upper back/rear delt, by only doing the three powerlifts.

Sounds like a nasty injury skimpton, and good to see you're pushing yourself again regardless of the injury setback.

I tore my rotar cuff playing rugby a few years ago, and had to stay away from bench for 7 months. All my hard work was down the drain. When I came back from it, I avoided shoulder press because it still ached a bit, but starting hitting bench again. I found that there was only so high I could get my bench press, and then I was limited by my shoulder weakness. I had to start doing heavy shoulder press again to progress my bench....

My injury. April 2010 was in gym doing negatives on the multigym. Pushing up with both arms but resisting down with one what a Muppet!. Suddenly sharp pain in top of left arm just lower than where delt ends. Even more of a Muppet I carried on training and did several more sets of normal bench. Could push through the pain and had no loss of strength. Next few days though my shoulder area really ached and it was painful to move - internal inflammation I assume.
Saw a physio but to no avail and he referred me to a specialist. Had xray and ultrasound scan. He suggested impingement. When I stood with arm by my side and then raised my arm out as soon as my hand got about 8 inches out from my hip it felt like something catching in my shoulder before being released. Tried rest, cortisone injection and even working through it and even got back up to the bench level prior to the injury. Ultimately though I was fed up with my shoulder/arm continually aching for days after training when doing even the most trivial things.
Finally had the acromial decompression in April 2011 (year later). I do not get that catching and release now when moving my arm. Specialist said he had to smooth out the tendon and muscle and they detached a ligament carved some bone away and re-attached that ligament. Basically this was to create more space in the should for the moving parts - muscles and tendons etc.
Did rehab and could swim reasonably ok 3 months later. Leaning on that arm (hand or elbow) though hurt for many months after. I gradually introduced pressups, knees on a ball to start, then full pressups by November last year. Built up the reps and set. Started back in the gym in January this year. 20 months since injury!!!

I have felt it since, that aching and inflammation, but nowhere near as bad. I have then taken a week or so off stepped back and gradually increased. Now stronger than anytime before. Previous 1 rep on 85kg, now 5 x 5 on 82.5kg. Still wary and listening to my body sooooo much more than I used to.

Still think I'll never be the same. Getting too old now!

Interesting to note you needed to shoulder press to progress your bench.

I assume you warm up plenty and still do your rotator cuff exercises.

skimpton wrote:My injury. April 2010 was in gym doing negatives on the multigym. Pushing up with both arms but resisting down with one what a Muppet!. Suddenly sharp pain in top of left arm just lower than where delt ends. Even more of a Muppet I carried on training and did several more sets of normal bench. Could push through the pain and had no loss of strength. Next few days though my shoulder area really ached and it was painful to move - internal inflammation I assume.
Saw a physio but to no avail and he referred me to a specialist. Had xray and ultrasound scan. He suggested impingement. When I stood with arm by my side and then raised my arm out as soon as my hand got about 8 inches out from my hip it felt like something catching in my shoulder before being released. Tried rest, cortisone injection and even working through it and even got back up to the bench level prior to the injury. Ultimately though I was fed up with my shoulder/arm continually aching for days after training when doing even the most trivial things.
Finally had the acromial decompression in April 2011 (year later). I do not get that catching and release now when moving my arm. Specialist said he had to smooth out the tendon and muscle and they detached a ligament carved some bone away and re-attached that ligament. Basically this was to create more space in the should for the moving parts - muscles and tendons etc.
Did rehab and could swim reasonably ok 3 months later. Leaning on that arm (hand or elbow) though hurt for many months after. I gradually introduced pressups, knees on a ball to start, then full pressups by November last year. Built up the reps and set. Started back in the gym in January this year. 20 months since injury!!!

I have felt it since, that aching and inflammation, but nowhere near as bad. I have then taken a week or so off stepped back and gradually increased. Now stronger than anytime before. Previous 1 rep on 85kg, now 5 x 5 on 82.5kg. Still wary and listening to my body sooooo much more than I used to.

Still think I'll never be the same. Getting too old now!

Interesting to note you needed to shoulder press to progress your bench.

I assume you warm up plenty and still do your rotator cuff exercises.

Nice post Skimpton- it's good to know about people's back stories. One of the worst things about such an injury is that you're bounced around different health professionals, whilst they try to figure out what's wrong, and you feel like a muppet!

I do my rotar cuff exercises every morning, and before every chest or shoulder session.

I had to start doing heavy should press to kick on with my bench. I noticed when I was doing it that my shoulders were becoming the limiting factor when failing on a lift. I did the 5x5 training and got up to about 130kg for about 3-4 reps on each set. Couldn't get the last few out for weeks. I upped my shoulder presses, and started doing floor press, and eventually I forced my way out of the plateau. I think it happens to everyone, where you get to a certain point and it's not the muscle you're treying to work that becomes limiting, but the smaller muscles being used.

Tuesday 16th October got 97.5Kg one rep at bodyweight of 72kg.
Just failed 100kg caught the upright on way up which messed me up.

Nice lifts Skimpton. Your bench is going up quite rapidly no?

bluestonevedder
Just a little since July. Too many weeks off on holidays etc over the summer - of course this is better than time off injured!
But back in the routine now, however, my shoulder has started to ache again recently. Trying to manage this carefully.
Main aim is to improve on all lifts and probably enter a Powerlifting comp (friendly/unofficial) which is scheduled at the gym I use in late November.
Would like to get 100kg bench there.

How's your bench/training going?

I think 100kg is definitely possible pretty soon skimpton- judging by your increases and the fact you're getting 97.5kg now, and just failed on the 100kg. Lots of sets, just keep reps low.

My bench is going alright thanks, though not as well as my other lifts, like deadlifts or shoulder press. It's very much a love hate thing. Saying that, i've seen some consistent increases recently which have been nice, and I think my shoulder is pretty much recovered- although the test will be playing rugby again! My chest routine now changes between a heavy day of low reps, lots of sets, and a day of lighter weights, high reps (10-12). I found this has really helped, and seems to fill in the gaps.

A powerlifting competition would be really cool, and gives you something to aim for. What sort of lifts would they be? Standard bench, deadlift, squat, power clean sort of thing? Or a strong man, with stones and truck pulls?!

The Powerlifting Comp is Squat, Bench and Deadlift as per a standard competition orgainised by one of the recognised federations. They will be using wilkes formula to adjust for different bodyweights to allow all to compete equally - just wish there was an age adjustment too!lol!

Also need to ensure my bench has a proper pause a the bottom. I have done this with 92.5Kg a few weeks back but the latest lifts although strict were touch and go style.

I didn't do the competition a couple of weeks back as had flu the weekend before and still feeling carp.
However, last night got 100kg bench. Not competition style but strict touch and go.

Hit 34 years old in March so i decided the begin of this year to do a on/off season style of training .
April-September Bodybuiding style training lots of dumbell work nothing to heavy to rest the joints,

October-March back to power-lifting, appetite is up any way because of the cold weather so them extra calories and carbs help with the big lifts.

My biggest surprise was how i didn't lose as much strength on the come back,
i thought i would be really weak after body building for months but only down a bit.
Did a double for 150kg flat bench last week

I feel like a right pecker reading these stories.

I get a painful click in my right elbow when lowering the weight during the bench or dumbell bench. Its usually after multiple sets. Has anyone experienced similar or have any advice on preventative measures or why this happens?

Never really had elbow problems, but obvious thing to me would be hand placement on the straight bar,to narrow? to wide? then warm up good enough?
If everything along them lines is ok,then it must just be injured and will need checking out.
Elbow support wrap it up and lay off any heavy pressing for while.

Thanks vtg, it seems to be brought on by a doing too many sets. I have had this issue for years and most workouts are fine but sometimes it crops up. Must check out the elbow support and do better warm ups!