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The bench press and the keyboard
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Heavy singles/doubles/triples every session?
80kg is about 70% of your 1RM. You must have loads of reps in the tank there, 10-12 maybe. If you forgot about singles and double for a while and stuck to linear progression with 5RMs, adding 2.5kg each week. I say you'd hit 100kg x 5 within 2 months, possibly cruise past it also.
Some of heavy doubles/singles/triples every session, not necessarily all three though.
Yeah true, I think I'll up that to 90kg and see how many sets of five I finish (hopefully 5!) then do whatever is left to make up 5 sets with 80kg. Once I'm doing all five sets with 90kg bump starting weight to 95kg and after failing to get 5 reps drop to 90kg, then up to 100kg initial and so on and so forth. Definitely going too easy on myself with the 80kg at the minute, nice thing is I was failing to finish that 5x5 with 80kg only two or three months ago so it feels odd to be dismissing it now as too easy but I suppose 2/3 months is a fair bit of time you'd be expecting some sort of progress!
Was 100.8kg when I got on the scales before training tonight, 95.2kg starting off 2/3 months back. I'd imagine half of that is water retention from creatine but I still seem to be putting on weight pretty quickly which is a good sign, until I hit 103/104 and I'm too big to get down to 100 to compete and too small to be competitive at 110kg! but sure I'll cross that bridge if I come to it, more pressing issues at hand
Absolutely relishing every chance to get under the bar at the minute, might be developing into an addiction tbh.0 -
I generally increase when I hit 3 x 5. The way I see it, at that point I'm strong enough for repeated 5 rep sets at that weight, its just a case of sufficient rest periods.Dwarf.Shortage wrote: »Yeah true, I think I'll up that to 90kg and see how many sets of five I finish (hopefully 5!) then do whatever is left to make up 5 sets with 80kg. Once I'm doing all five sets with 90kg bump starting weight to 95kg and after failing to get 5 reps drop to 90kg, then up to 100kg initial and so on and so forth. Definitely going too easy on myself with the 80kg at the minute, nice thing is I was failing to finish that 5x5 with 80kg only two or three months ago so it feels odd to be dismissing it now as too easy but I suppose 2/3 months is a fair bit of time you'd be expecting some sort of progress!Was 100.8kg when I got on the scales before training tonight, 95.2kg starting off 2/3 months back. I'd imagine half of that is water retention from creatine but I still seem to be putting on weight pretty quickly which is a good sign, until I hit 103/104 and I'm too big to get down to 100 to compete and too small to be competitive at 110kg! but sure I'll cross that bridge if I come to it, more pressing issues at hand
103/104 isn't too big for 100kg if you are serious about competing, chasing records in the division etc.
Have a look through some of the logs here.
Competing at 100kg and walking around at 105kg is entirely normal.
Here's some examples.
COH's log, 107kg 1 week out, competes in 100kg
Hanley's Log, 96+kg 1 week out, weighs 90kg, 97kg on comp day (24 hours later)
There was a was a pretty detailed trip report including the weight cut that somebody posted a few years ago, anybody remember who it was?0 -
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I generally increase when I hit 3 x 5. The way I see it, at that point I'm strong enough for repeated 5 rep sets at that weight, its just a case of sufficient rest periods.
Can you elaborate on this a bit Mellor please?
I'm doing a 5x5 routine on the bench at the moment and I'm finding it very dificult to progress. I can get the first 3 sets out fine but the last 2 sets are 4 + 1 minor spot assist (Its all me though! ). I've been stuck here for a couple of weeks.
At this point would you recommend moving up 2.5kg?0 -
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BlueIsland wrote: »can I just ask a question because I have seen you write this a fair bit. I sorta get it but what are the attributes that make a person predisposed to being good at a certain lift?
If you like it and it goes up easily, you're probably well suited
Failing that;
short legs + long torso = good squatter
short legs + long arms = good deadlift
long legs + arms = ****ed for everything, go play basket ball
short /normal length arms + thick torso = good bench presserDwarf.Shortage wrote: »Would I be wrong in saying that the hitching call would be marginal/harsh for that lift instagram.com /p/vO-UnyI3lV/?modal=true as the weight is never resting on my leg but rather I get caught forward with it and it progress' up at an inconsistent pace rather than being jerked up. Again I'm new to this but my understanding of hitching was more like this where you actually use your body to reduce the weight in your hands. youtube.com /watch?v=qSHxqq4l8b8
You double knee bend. That's a hitch. Don't leave it in the hands of the judges man. Just do the lift clean first time. you're strong enough for it.
...it's moot anyway since it wasn't fully locked out 0 -
You double knee bend. That's a hitch. Don't leave it in the hands of the judges man. Just do the lift clean first time. you're strong enough for it.
...it's moot anyway since it wasn't fully locked out
My education continues.
Would I be right in saying the 205kg squat (first one) is dodgy but the 210kg is comfortably deep enough? 205 & 210 squat: instagram.com /p/vZPGifo3pk/?modal=true0 -
If you like it and it goes up easily, you're probably well suited
Failing that;
short legs + long torso = good squatter
short legs + long arms = good deadlift
long legs + arms = ****ed for everything, go play basket ball
short /normal length arms + thick torso = good bench presser
You double knee bend. That's a hitch. Don't leave it in the hands of the judges man. Just do the lift clean first time. you're strong enough for it.
...it's moot anyway since it wasn't fully locked out
There was no double knee bend in that lift . It was shakey because of max effort but double k ee bend I didnt see . Had he locked out harder I reckon hed have got it in the idfpa and iv seen much much worse pass for world records (andy bolton comes to mind). I know different feds different standards. I completely agree tho you're on thin ice with it. Heres andy Boltons lift is locked out ?
Only reason i say is because I had an idea in my head judges would be hella strict in my first meet I turned up and got 9 white lights and some of the stuff passed was surprising to me.its all opinion at the end of the day and hanleys on the money advising you to crush them if you can and leave it In no doubt.0 -
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