Benching

D-A-V-E

everytime i go to the gym i always do a lot of benching, but i incorporate it into other stuff like 8reps of bench and 7 reps of dumbell curl maybe 5 or 6 times but sometimes i do just triceps and chest and next day maybe just biceps and shoulders.

my friend benches over 112kg and is only around half the size of me, but he starts at 90kg and works up, what i do is start at 50kg and do 2 reps of 7 or 8, then i bring it up to 60kg, 2 reps of 7or8, 70kg, 2 reps of 7or8, 80kg, 2 sets of 7or 8 then 93kg, 5 sets of 7.

the reason why i do this is because i want to properly warm up my triceps and chest before i lift heavy so as not to pull a muscle, but should i just start heavier as i feel iv no more energy by the time i get to 93kg?! and i dont ever ask for a spot which i suppose i should but its a very quiet gym!

i always go alone to the gym as all my other friends are in the university gym other side of town, but i know i could lift a lot more if i had someone there with me, or at least to give me advice!

so any advice would be cool!

squod

D-A-V-E wrote: »

everytime i go to the gym i always do a lot of benching, but i incorporate it into other stuff like 8reps of bench and 7 reps of dumbell curl maybe 5 or 6 times but sometimes i do just triceps and chest and next day maybe just biceps and shoulders.

my friend benches over 112kg and is only around half the size of me, but he starts at 90kg and works up, what i do is start at 50kg and do 2 reps of 7 or 8, then i bring it up to 60kg, 2 reps of 7or8, 70kg, 2 reps of 7or8, 80kg, 2 sets of 7or 8 then 93kg, 5 sets of 7.

the reason why i do this is because i want to properly warm up my triceps and chest before i lift heavy so as not to pull a muscle, but should i just start heavier as i feel iv no more energy by the time i get to 93kg?! and i dont ever ask for a spot which i suppose i should but its a very quiet gym!

i always go alone to the gym as all my other friends are in the university gym other side of town, but i know i could lift a lot more if i had someone there with me, or at least to give me advice!

so any advice would be cool!

What you're doing is called pyramid training, popular enough. It's important to reverse that pyramid every now and then. Warm up weight by 15 reps then, max rep by one (or two), then decrease the weight and up the reps.

Get a spotter to cover your first two heaviest sets at least, no-one minds spotting, apart from total planks. In which case, wait ten mins for someone else.

gottaluvlabs

what your doin is crazy you are doin way to much try warmin up with 4 to 5 sets of dumbell flyes on a slight incline 10 reps nice and slow very cotroled then go to the bench do 8 reps of 60kg, 8reps of 75kg, 8 reps of 85kg and finally 6 to 8 good clean reps of 90 or 95kg make sure they are good reps then do 10 to 12 reps of 80kg.
Mix it up every now and again maybe try the bar only for 80reps then 70 reps then 60 reps very hard takes ten mins blasts the pecs and they grow.
I bench 220kg so i know what im on about i always start with flyes they work the inner muscle down deep and then the bench will give you a very full chest.
Dont fall too much into what your mate is doin some guys have strong chests some have legs or back ect

itsallaboutheL

gottaluvlabs wrote: »

what your doin is crazy you are doin way to much try warmin up with 4 to 5 sets of dumbell flyes on a slight incline 10 reps nice and slow very cotroled then go to the bench do 8 reps of 60kg, 8reps of 75kg, 8 reps of 85kg and finally 6 to 8 good clean reps of 90 or 95kg make sure they are good reps then do 10 to 12 reps of 80kg.
Mix it up every now and again maybe try the bar only for 80reps then 70 reps then 60 reps very hard takes ten mins blasts the pecs and they grow.
I bench 220kg so i know what im on about i always start with flyes they work the inner muscle down deep and then the bench will give you a very full chest.
Dont fall too much into what your mate is doin some guys have strong chests some have legs or back ect

:cool:

cardio,shoot me

gottaluvlabs wrote: »

what your doin is crazy you are doin way to much try warmin up with 4 to 5 sets of dumbell flyes on a slight incline 10 reps nice and slow very cotroled then go to the bench do 8 reps of 60kg, 8reps of 75kg, 8 reps of 85kg and finally 6 to 8 good clean reps of 90 or 95kg make sure they are good reps then do 10 to 12 reps of 80kg.
Mix it up every now and again maybe try the bar only for 80reps then 70 reps then 60 reps very hard takes ten mins blasts the pecs and they grow.
I Say i Bench 220kg on an internet forum so i know what im on about i always start with flyes they work the inner muscle down deep and then the bench will give you a very full chest.
Dont fall too much into what your mate is doin some guys have strong chests some have legs or back ect

FYP

gottaluvlabs

o god why do people like you start crap on treads your more than welcome to join me in the gym or look up ipo powerlifting my record still stands

why do assholes always try to bring people down its nice to be nice and instead of bein a **** head you could help dave. i live in Limerick too and if he ever wants to join me for a session of bench n hes more than welcome

cardio,shoot me

well sorry if its true, fair play if it is and i stuck my foot in it, i do aplogise, but a 220kg bench is a high claim without any proof.

gottaluvlabs

i wish 220kg was a big bench as a super heavy weight powerlifter it woould need to be around 280kg to 300kg ive seen a 295kg bench that was impresive look out for IPO bench press comp next sept my aim is to do 250kg

squod

gottaluvlabs wrote: »

what your doin is crazy you are doin way to much try warmin up with 4 to 5 sets of dumbell flyes on a slight incline 10 reps nice and slow very cotroled then go to the bench do 8 reps of 60kg, 8reps of 75kg, 8 reps of 85kg and finally 6 to 8 good clean reps of 90 or 95kg make sure they are good reps then do 10 to 12 reps of 80kg.
Mix it up every now and again maybe try the bar only for 80reps then 70 reps then 60 reps very hard takes ten mins blasts the pecs and they grow.
I bench 220kg so i know what im on about i always start with flyes they work the inner muscle down deep and then the bench will give you a very full chest.
Dont fall too much into what your mate is doin some guys have strong chests some have legs or back ect

Fair play, are you going over to see this on Sunday?

18 Oct 2009 :IPF Irish Championships 2009 Venue: Patrickswell Powerlifting Club Moloney's Yard Limerick (Ger Mc Namara's gym) Weigh-in 11 - 12.30 Start 1.00pm

gottaluvlabs

no i will be in london at the strongman. It will be a vey good comp they have some big lifters there is a man from carlow hes bench is up around 300kg, Ger Mav who rund the club is an amzing lifter it would be good to watch

squod

gottaluvlabs wrote: »

no i will be in london at the strongman. It will be a vey good comp they have some big lifters there is a man from carlow hes bench is up around 300kg, Ger Mav who rund the club is an amzing lifter it would be good to watch

https://www.youtube.com/watch?v=57c_RCfIZe4

This guy? Shame I can't go see myself. Maybe next year..........

If you take any photos or vids in Strongman could you post? Please.

gottaluvlabs

thats the man dave is a super lifter adopt the powerlifter style of benching and you will add 10-15kg straight away slight arch of back, legs back but wide so you have a good base wear boots, bring bar to lower chest tuck your elbows in it will add alot to you and thats the onle way you can bench big weights

D-A-V-E

gottaluvlabs wrote: »

o god why do people like you start crap on treads your more than welcome to join me in the gym or look up ipo powerlifting my record still stands

why do assholes always try to bring people down its nice to be nice and instead of bein a **** head you could help dave. i live in Limerick too and if he ever wants to join me for a session of bench n hes more than welcome

i might just take u up on that, where abouts do you train? im in the windmill gym, moved there from jjbs

itsallaboutheL

itsallaboutheL wrote: »

:cool:

i saw your earlier posts so didn't doubt your lifting credentials so much as feeling the need to post 'em to validate advice, solid advice is solid advice irrespective of the level of lifter.

gottaluvlabs

i prob have a hang up when i give advice to someone i dont know i norm tell them what my lifts are so they know i know what im talkin about.

Im a very big man i was in UL arena one day with a mate of mine there was 3 rugby platers on the bench beside us ( well known players ) when my mate and i started benchin i noticed them giggling at me as i had light weight on and had all the kit belt wraps and chalk i know they where thinkin fat **** look at him 15 mins later they where strugglin with 130kg there jaws dropped when i benched 190kg.

My hang up i know but i like to help if i can i wish i had solid advice when i started out.

Dave i train at home i have a great set up loads of kit bench, bars, dumbells, leg press, chest press, leg extension, hyper extension, squat rack, lat pulldown, assisted dip and chin and all the strongman kit contact me at gkirwan@o2.ie and i will give you my no all are welcome at limerick strongman club

Remmy

gottaluvlabs wrote: »

Dave i train at home i have a great set up loads of kit bench, bars, dumbells, leg press, chest press, leg extension, hyper extension, squat rack, lat pulldown, assisted dip and chin and all the strongman kit contact me at gkirwan@o2.ie and i will give you my no all are welcome at limerick strongman club

Fairplay man.Do you compete in strongman and powerlifting?

dargan

Congrats man - you have great size and shape in those pics on your profile

gottaluvlabs

lol thats not me in pics thats Tony Brown former Mr Ireland a good friend of mine im the big guy (fat) doin the viking press in republic of irelands strongest man pics

squod

https://www.youtube.com/watch?v=GCFi3FFxSDg

Republic of Irelands Strongest Man 2009
Quick post if others haven't seen this. Back to back one day event I'd say, awesome.

Remmy

gutted I didn't go to that.When was it on?

That James Fennelly guy was in Britains Strongest man last year i think.

squod

Remmy wrote: »

gutted I didn't go to that.When was it on?

That James Fennelly guy was in Britains Strongest man last year i think.

June, and James Fennelly was in it (Britains Strongest Man) this year aswell, think he pulled up injured. Maybe catch him on Bravo (SKY channel) in December.
I'll try see this; http://www.irishstrongman.com/competitions/viewdetails.asp?ID=64

Strongest Santa contest.

magotch07

gottaluvlabs wrote: »

what your doin is crazy you are doin way to much try warmin up with 4 to 5 sets of dumbell flyes on a slight incline 10 reps nice and slow very cotroled then go to the bench do 8 reps of 60kg, 8reps of 75kg, 8 reps of 85kg and finally 6 to 8 good clean reps of 90 or 95kg make sure they are good reps then do 10 to 12 reps of 80kg.
Mix it up every now and again maybe try the bar only for 80reps then 70 reps then 60 reps very hard takes ten mins blasts the pecs and they grow.
I bench 220kg so i know what im on about i always start with flyes they work the inner muscle down deep and then the bench will give you a very full chest.
Dont fall too much into what your mate is doin some guys have strong chests some have legs or back ect

this man speaks the truth, warming up way too long, pyramid training is good but just ensure your warm up is not taking too much out of you

BossArky

gottaluvlabs wrote: »

no i will be in london at the strongman. It will be a vey good comp they have some big lifters there is a man from carlow hes bench is up around 300kg, Ger Mav who rund the club is an amzing lifter it would be good to watch

Where is the strongman event taking place in London?

I would be interested in taking a look (as I live in London).

squod

BossArky wrote: »

Where is the strongman event taking place in London?

I would be interested in taking a look (as I live in London).

Fair play, it's the Strongmans Champions League.



Strongman Champions League 09

Wembley Arena

London
Sun 18 Oct 2009, 15:00



http://www.ticketmaster.co.uk/event/220042DE9F5192AB?artistid=999962&camefrom=CFC_UK_BUYAT_londonnet



Could you post a pic or a vid if you're going?

BossArky

squod wrote: »

Fair play, it's the Strongmans Champions League.



Strongman Champions League 09

Wembley Arena

London
Sun 18 Oct 2009, 15:00



http://www.ticketmaster.co.uk/event/220042DE9F5192AB?artistid=999962&camefrom=CFC_UK_BUYAT_londonnet



Could you post a pic or a vid if you're going?

Thanks. I'll see what I'm up to next weekend. If I go I'll take a few pics.

gottaluvlabs

That clip of James is from last may ate Republic of Irelands Strongest Man its a great comp very good standerd. James went out injured in this years uk after cutting his shoulder in the truck push and gettin 20 somthing stitches he had come second in the first event and won the second event. He is competing in Limerick in the Republics this March and again at the strongman challenge in June he is on the Irish team hes a super lifter.

London has a super line up should be a great day out

dargan

gottaluvlabs wrote: »

lol thats not me in pics thats Tony Brown former Mr Ireland a good friend of mine im the big guy (fat) doin the viking press in republic of irelands strongest man pics

LOL well congrats anyway - serious strength!

D-A-V-E

gottaluvlabs wrote: »

i prob have a hang up when i give advice to someone i dont know i norm tell them what my lifts are so they know i know what im talkin about.

Im a very big man i was in UL arena one day with a mate of mine there was 3 rugby platers on the bench beside us ( well known players ) when my mate and i started benchin i noticed them giggling at me as i had light weight on and had all the kit belt wraps and chalk i know they where thinkin fat **** look at him 15 mins later they where strugglin with 130kg there jaws dropped when i benched 190kg.

My hang up i know but i like to help if i can i wish i had solid advice when i started out.

Dave i train at home i have a great set up loads of kit bench, bars, dumbells, leg press, chest press, leg extension, hyper extension, squat rack, lat pulldown, assisted dip and chin and all the strongman kit contact me at gkirwan@o2.ie and i will give you my no all are welcome at limerick strongman club

hows it goin, i sent u on a pm there on boards but i dunno if you read it yet?
myself and my best friend are interested in going down there for a benching secession some day?