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Wednesday, April 1, 2015

Heavy Bench Press - 6 Week Program, Iteration Deux

31 March 2015

Bench press 325 lbs. x 5 singles, 1 negative rep with 365 lbs.

Negative felt super heavy, considering it's not even 95% of my 1RM (and broscience has it you should be able to do a negative with 120% of your 1RM). Maybe I need to do more of these. It felt very uncomfortable and weird.

Back-off sets with SlingShot 325 lbs. 3s x 2

No SlingShot 265 lbs. 2s x 5 close grip

Seated cable row 4s x 6

Seated DB press 3s x 6 (60s)

EZ bar curl, heavy 3s x 5

Incline bench DB curl 3s x 10

Also today I saw probably the most impressive feat I've ever seen at the gym. This guy walked in, a bit taller than me, very muscular and aesthetic but by no means huge. He put 135 on the bar, squatted it 6-7 times, barefoot, no belt or anything. Then he proceeded to add a plate each set until he ended up with 495 for 6-7 reps. Each squat from the first rep with 135 to the last rep with 495 looked exactly the same - upright torso, high bar, legit depth. Every rep was precise and effortless. I strain more with 315 (even when not injured) than this dude did with 495. He didn't even break a sweat.

The whole thing was done in like 10 minutes or so, after which he went over to the dumbbell rack and started doing DB bench presses.

I had seen the guy around the gym before, doing random bodybuilding shit. Never would have thought him to be this strong. Looked like he was good for at least another 50 pounds for the same no. of reps. Probably 6 plates for 3-4.

Will be thinking about this on Wednesday, as I strain to squatmorning 345 for three sets of five, all red in the face, veins popping out in my temples.


Anonymous said...

good for the strong guy. slightly discouraging for the rest of us. :)

Fatman said...

And by slightly, you mean absolutely.