It Begins...
So starting this week I officially begin my training for the bench press competition. I've been lifting since Week 1 of fall term without taking a break. By my count that's 13 weeks in a row with this program being 7 more weeks. In preparation for benching I've been doing heavy sets of 3 reps each, increasing each set by 5 lbs. I would do 6 sets of this and would get 3 reps for everything except the last set. Normally I would bump up the starting weight from the previous week 5 lbs so that my last set from the previous week would be my next to last the following week and I would usually get 3 reps the 2nd time. With that layout in mind my last bench workout on Tuesday finished as follows
1st Set: 325 x 3
2nd Set: 330 x 3
3rd Set: 335 x 3
4th Set: 340 x 3
5th Set: 345 x 3
6th Set: 350 x 2
I was especially satisfied with last workout because the previous two I was only able to get 340 for 2 each time and 345 for 2 last time. This time I pounded that shit up for 3 reps each set. In addition I've been doing some manly close grip pressing, sets of 4, and I culminated by doing 315 x 3 (after doing all the bench and other chest). This weight is pretty nasty since it's more than just about anyone else benches, and it's my close grip.
So before I start my program this week I needed to find out what my 1 rep max is. I really didn't know what to expect since I haven't benched over 365 since April. Last year at this time I started this bench program with a 1 rep of 370 and after completing the program I was able to put up 395. I was hoping to start above 370 because I already knew the expectation that if I started at 370 I would probably only reach around 395 again.
So after warming up it was time to get after it. I was thinking about this workout all day yesterday so today I was able to dial up the intensity. For my first set I went for 365. I did this weight with absolute ease. Next up was 375. I nailed it like DarkStar nailing an RB with the Chaos Theory. Next up was 385. I needed to channel some Tom Stinson intensity for this one. As I was finishing setting up before my attempt at making 385 my bitch, this older guy who was standing and watching tells me "You've got this, you're my hero." All I could think of was, no one talks to me when I'm about to lift. Fuck this pansy. So I got the liftoff for 385 and dominated that weight. Next up was 395. This was the most I had ever benched so if I could get it I would be starting the program at my all time max.
I could feel my heart begin to race before this set. Normally when I'm benching my heart rate doesn't raise at all. I've gotten so conditioned to heavy benching that I not only don't sweat, I don't even raise my heart rate. But part of the reason I lost last year was my inability to control my nerves, I was too amped up. Well I started to feel the same ampedness before this set. I thought this would be a good test for when it counted. I gathered myself and prepared for 395. I got the liftoff, balanced the bar, and brought it down to my chest. I held it there for the second I was required to, and drove with everything I had. I drove through my feet in one explosive movement driving the weight up and was able to hit the rep successfully. I had just matched my all time max, to start my training with. I went for one last set with 400, I had good focus but I just didn't have enough in the tank to get it up. However hitting 395 far exceeded my expectations. I wanted to get more than 370 but realistically didn't think I would get much beyond 380 or 385 at most. 395 was some serious shit.
So this week it begins. Everything is in place, it's now up to me to prepare and on the day of the competition to execute. Last year I was stronger than ever before and that was with a weight of 370. I said several weeks ago that it will take more than 400 to win this year, well the first strike has been delivered. No fucking mercy. Train beyond the pain... and death is your only release.
1st Set: 325 x 3
2nd Set: 330 x 3
3rd Set: 335 x 3
4th Set: 340 x 3
5th Set: 345 x 3
6th Set: 350 x 2
I was especially satisfied with last workout because the previous two I was only able to get 340 for 2 each time and 345 for 2 last time. This time I pounded that shit up for 3 reps each set. In addition I've been doing some manly close grip pressing, sets of 4, and I culminated by doing 315 x 3 (after doing all the bench and other chest). This weight is pretty nasty since it's more than just about anyone else benches, and it's my close grip.
So before I start my program this week I needed to find out what my 1 rep max is. I really didn't know what to expect since I haven't benched over 365 since April. Last year at this time I started this bench program with a 1 rep of 370 and after completing the program I was able to put up 395. I was hoping to start above 370 because I already knew the expectation that if I started at 370 I would probably only reach around 395 again.
So after warming up it was time to get after it. I was thinking about this workout all day yesterday so today I was able to dial up the intensity. For my first set I went for 365. I did this weight with absolute ease. Next up was 375. I nailed it like DarkStar nailing an RB with the Chaos Theory. Next up was 385. I needed to channel some Tom Stinson intensity for this one. As I was finishing setting up before my attempt at making 385 my bitch, this older guy who was standing and watching tells me "You've got this, you're my hero." All I could think of was, no one talks to me when I'm about to lift. Fuck this pansy. So I got the liftoff for 385 and dominated that weight. Next up was 395. This was the most I had ever benched so if I could get it I would be starting the program at my all time max.
I could feel my heart begin to race before this set. Normally when I'm benching my heart rate doesn't raise at all. I've gotten so conditioned to heavy benching that I not only don't sweat, I don't even raise my heart rate. But part of the reason I lost last year was my inability to control my nerves, I was too amped up. Well I started to feel the same ampedness before this set. I thought this would be a good test for when it counted. I gathered myself and prepared for 395. I got the liftoff, balanced the bar, and brought it down to my chest. I held it there for the second I was required to, and drove with everything I had. I drove through my feet in one explosive movement driving the weight up and was able to hit the rep successfully. I had just matched my all time max, to start my training with. I went for one last set with 400, I had good focus but I just didn't have enough in the tank to get it up. However hitting 395 far exceeded my expectations. I wanted to get more than 370 but realistically didn't think I would get much beyond 380 or 385 at most. 395 was some serious shit.
So this week it begins. Everything is in place, it's now up to me to prepare and on the day of the competition to execute. Last year I was stronger than ever before and that was with a weight of 370. I said several weeks ago that it will take more than 400 to win this year, well the first strike has been delivered. No fucking mercy. Train beyond the pain... and death is your only release.