Anabolics, Competitions, and the Journey to a 500lbs bench
- Thread starter ckcrown84
- Start date
Thank you sir, I will be posting up more videos saturday / sunday. typically whenever I go heavy.
Easy accessory work day... Ready for Saturday and Sunday to SMASH
Speed bench with black mini band + 185lbs 8 sets of 3 reps
Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
3 sets of 20 pushups with 1 set of max (74 reps)
Chest supported rows, 2 plates, 5x10
3 sets of triceps with 60s DB
5x20 tricep pushdown
machine deltoid raise 5x20
Speed bench with black mini band + 185lbs 8 sets of 3 reps
Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
3 sets of 20 pushups with 1 set of max (74 reps)
Chest supported rows, 2 plates, 5x10
3 sets of triceps with 60s DB
5x20 tricep pushdown
machine deltoid raise 5x20
Video coming tomorrow
Started a new diet plan week one begins tomorrow
My coach thinks it will suit my needs just fine
Essentially it's a pound of turkey and a pound of beef a day and rice
Plus a few other things
Super excited me and my neighbors cooked 14lbs of meat today haha good times
To be continued tomorrow
Started a new diet plan week one begins tomorrow
My coach thinks it will suit my needs just fine
Essentially it's a pound of turkey and a pound of beef a day and rice
Plus a few other things
Super excited me and my neighbors cooked 14lbs of meat today haha good times
To be continued tomorrow
Rough heavy chest day
capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
1) I never really fail at the top when I bench anyway,
2) I rarely do floor presses.
So all in all not a bad day I suppose. After heavy floor press
Did dumbbells
120lbs max effort
100lbs max effort
80lbs max effort
After dumbbells I kinda just worked each body part as I saw fit
3 sets of pull downs
5x5 chest supported rows
3 sets band pulls
Triceps
100 reps
then Band Spread Aparts (featured in video)
- - - Updated - - -
Thanks man, much appreciated !
capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
1) I never really fail at the top when I bench anyway,
2) I rarely do floor presses.
So all in all not a bad day I suppose. After heavy floor press
Did dumbbells
120lbs max effort
100lbs max effort
80lbs max effort
After dumbbells I kinda just worked each body part as I saw fit
3 sets of pull downs
5x5 chest supported rows
3 sets band pulls
Triceps
100 reps
then Band Spread Aparts (featured in video)
- - - Updated - - -
Thanks man, much appreciated !
irish2003
MuscleChemistry Registered Member
ckcrown if you've been around the powerlifting scene you might know of my good friend Lance Kirchner...he is in your weightclass now and shooting for a 560 raw bench...he's been a member of team Titan years past and has some state records and competed in the world's...not sure where you're from but there's a gym in Madison , Madtown Fitness that is alot like your gym...
this is him doing 535 and if i remember correctly he was around 190 bodyweight when he did this
Lance Kirchner 535 Pound Raw bench press, 560 miss - YouTube
this is him doing 535 and if i remember correctly he was around 190 bodyweight when he did this
Lance Kirchner 535 Pound Raw bench press, 560 miss - YouTube
That is insane lifts. He needs to see if he can do it in competition...
If he can he will definitely break some records, top ten is a 501lbs bench and that's nationally...
If he can he will definitely break some records, top ten is a 501lbs bench and that's nationally...
535lbs at 190lbs body weight is insane!
The struggle was real! haha
- - - Updated - - -
Today was a special day... I just felt cocky as fuck and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
First set did the regular eliteFTS black band
Upgraded to the Green Band
Upgraded to the Big Grey Band
Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.
On my way to that 500 bench...
After heavy DB hit some more accessory
10 sets of 20 reps Pushups + Band Flyes supersets
5x10 Chest Supported Rows
5x10 Wide Pulldowns
2x50 band pushdowns
2xburnout band pushdowns
5 sets band face pulls
Orbit Nutrition got my recovery on point
irish2003
MuscleChemistry Registered Member
i texted him the link to this thread and he replied:
"470@220 is currently 30th in the USA this year. So not bad it would be 6th at 198...it's a sport where 5lbs can separate alot of lifters so 30lbs might as well be a mile...look at me...i was 530, 545, and 550 repectively in 3 years with set back each time"
Interesting input. I'm not too worried about the 30lbs but we will see exactly where I am at this Sunday I have buffalo bar doubles
8 weeks out...
450lbs on the buffalo bar. I really can't complain with that. That is 20lbs off from my meet PR and with a harder bar... So victory!
p.s. the buffalo bar is 55lbs + curved meaning it increases the range of motion.
Also I had some stability issues but pulled through okay.
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