Trying to up bench

[ChaseTheYoke]

Not unless you are eating a bale of it a week.

Soy products can be slightly estrogenic and largely estrogenic in bulk and in the absence of other protein sources but eating a couple of cups of this pasta a week as a few percentage points of your protein intake isn't going to do anything (except be delicious).

The body is a robust machine, and a system of systems, not a delicate flower disturbed by eating a bit of something.

Excerpt from Michael Mathews:

Research has also shown that soy protein contains substances that inhibit the digestion of protein molecules and the absorption of other nutrients as well as several known allergens.

While there is research that indicates soy might have special benefits for women, such as reducing the risk of heart disease and breast cancer, other research casts doubt on these findings. And to the contrary, studies have shown that soy can even stimulate the growth of cancer cells.

Yet another issue that we have to deal with when we eat soy is the fact that the vast majority of soybeans grown in the United States are genetically modified (91 percent, according to government data)

 

[grey]

@ChaseTheYoke

That quote is from him discussing using soy protein powder as a primary source.

It isn't even remotely the same thing.

In the same bloody article he cites 2 studies indicating opposit effects from soy and even had this:

"research has shown it’s an all-round effective source of protein for building muscle,"

All in all his discussion of the matter said nothing and neither did the research (which was again about massive soy consumption as a primary source of protein.

Too much of anything or too little of other can always be an issue. See Rabbit Starvation.

Has no bearing whatsoever on occasional consumption of a foodstuff for a bit of variety.

Teh linxors:

http://www.muscleforlife.com/best-protein-powders/

https://en.wikipedia.org/wiki/Rabbit_starvation

 

[ChaseTheYoke]

@ChaseTheYoke

That quote is from him discussing using soy protein powder as a primary source.

It isn't even remotely the same thing.

In the same bloody article he cites 2 studies indicating opposit effects from soy and even had this:

"research has shown it’s an all-round effective source of protein for building muscle,"

All in all his discussion of the matter said nothing and neither did the research (which was again about massive soy consumption as a primary source of protein.

Too much of anything or too little of other can always be an issue. See Rabbit Starvation.

Has no bearing whatsoever on occasional consumption of a foodstuff for a bit of variety.

Teh linxors:

http://www.muscleforlife.com/best-protein-powders/

https://en.wikipedia.org/wiki/Rabbit_starvation

All true. Maybe it's fine, maybe it's not. But considering the other things most members of this forum introduce to their bodies, soy consumption is probably towards the bottom of the list.

Didn't mean to quote that out of context, just remembered reading about it and searched it on my kindle.

 

[anonynmous39596706]

Did my heavy (for me) chest day. This is how it went.

flat bench
135x10
225x2
275x1-5 10lbs heavier then last week and 15lbs under my last max.
225x10
135x25

incline bench
135x10
185x10
225x5-2

decline bench
135x10
225x10
Realized I was late for work and had to leave

New question. Should I skip incline in favor of decline? It seems like doing decline will build more strength on the flat. Also on heavy day if I do decline or incline should I do singles or just keep it in the 6 to 10 range. On light chest day I keep the reps 10 to 12 with minimal rest.

Thanks
Rocco

 

[Docd187123]

Did my heavy (for me) chest day. This is how it went.

flat bench
135x10
225x2
275x1-5 10lbs heavier then last week and 15lbs under my last max.
225x10
135x25

incline bench
135x10
185x10
225x5-2

decline bench
135x10
225x10
Realized I was late for work and had to leave

New question. Should I skip incline in favor of decline? It seems like doing decline will build more strength on the flat. Also on heavy day if I do decline or incline should I do singles or just keep it in the 6 to 10 range. On light chest day I keep the reps 10 to 12 with minimal rest.

Thanks
Rocco

Decline bench is an inferior lift to either flat or incline bench. I'd skip it entirely myself.

If you're doing heavy singles on flat bench no need to do them too on incline. Do your heavy singles on flat then 3-6swts of 6-12reps on incline. You can also flip flop between the two so one week singles on flat and reps on incline then the next workout singles on incline and reps on flat.

 

[anonynmous39596706]

Decline bench is an inferior lift to either flat or incline bench. I'd skip it entirely myself.

If you're doing heavy singles on flat bench no need to do them too on incline. Do your heavy singles on flat then 3-6swts of 6-12reps on incline. You can also flip flop between the two so one week singles on flat and reps on incline then the next workout singles on incline and reps on flat.

Thank you. First time I have gone over 185 on the incline since I always keep it in the 10-12 rep range. Moving heavier weight appears to be addicting. I can't wait until my back is better and I can bend over again. Dead lifts are next.

 

[insertnamehere]

Decline bench is an inferior lift to either flat or incline bench. I'd skip it entirely myself.

If you're doing heavy singles on flat bench no need to do them too on incline. Do your heavy singles on flat then 3-6swts of 6-12reps on incline. You can also flip flop between the two so one week singles on flat and reps on incline then the next workout singles on incline and reps on flat.

Beat me to it!

 

[ChaseTheYoke]

Decline bench is an inferior lift to either flat or incline bench. I'd skip it entirely myself.

If you're doing heavy singles on flat bench no need to do them too on incline. Do your heavy singles on flat then 3-6swts of 6-12reps on incline. You can also flip flop between the two so one week singles on flat and reps on incline then the next workout singles on incline and reps on flat.

I think you're my swolemate Doc <3

You can replace decline with dips. Same angle, full range of motion.

I do incline DB on my heavy BP days, then have incline/speed/shoulders another day.

 

[grey]

ut considering the other things most members of this forum introduce to their bodies, soy consumption is probably towards the bottom of the list.

Seems to ring true

You can replace decline with dips. Same angle, full range of motion.

Some day I will figure out why dips cause my shoulders incredible amounts of pain and bench doesn't.

I miss dips.

 

[anonynmous39596706]

Decline bench is an inferior lift to either flat or incline bench. I'd skip it entirely myself.

If you're doing heavy singles on flat bench no need to do them too on incline. Do your heavy singles on flat then 3-6swts of 6-12reps on incline. You can also flip flop between the two so one week singles on flat and reps on incline then the next workout singles on incline and reps on flat.

Beat me to it!

Did I do enough sets/reps or was today a girlie workout? I usually do a lot more sets and reps in the same time when I am going light.

 

[insertnamehere]

Did I do enough sets/reps or was today a girlie workout? I usually do a lot more sets and reps in the same time when I am going light.

I'm more concerned with your progression on the top end set. So let me ask you; could you have done more singles than 5, while maintaining the same relative bar speed and technique? If so, how many? Could you have successfully completed doubles at that weight? If so, how many?

 

[anonynmous39596706]

I'm more concerned with your progression on the top end set. So let me ask you; could you have done more singles than 5, while maintaining the same relative bar speed and technique? If so, how many? Could you have successfully completed doubles at that weight? If so, how many?

Last week at 265 I did 8 singles and then a double before my spotter had to leave. I had 2 or 3 more singles in me that day. Today my back was spasiming when bending but not while benching. AT 275 it was going good but on the fifth single it felt like my lat was going to cramp but didn't. I think could have gotten two more but did not want to chance it. The first two could have been doubles but I don't think more then that. The strange thing was the third and fourth single felt like the bar moved easier and faster from the bottom to about halfway and then went normal speed. My form has definitely made a world of difference. I think once my confidence improves it will also make a difference. After I get the hand off I hesitate too long before lowering. I also think I might be lowering it too slow. I will see if I can video it next week.

 

[insertnamehere]

Last week at 265 I did 8 singles and then a double before my spotter had to leave. I had 2 or 3 more singles in me that day. Today my back was spasiming when bending but not while benching. AT 275 it was going good but on the fifth single it felt like my lat was going to cramp but didn't. I think could have gotten two more but did not want to chance it. The first two could have been doubles but I don't think more then that. The strange thing was the third and fourth single felt like the bar moved easier and faster from the bottom to about halfway and then went normal speed. My form has definitely made a world of difference. I think once my confidence improves it will also make a difference. After I get the hand off I hesitate too long before lowering. I also think I might be lowering it too slow. I will see if I can video it next week.

Sounds like you're regulating yourself well. Keep up the good work. If you can get a vid up that would be awesome.

BTW, my middle to later sets are almost always better then the first one or two.

 

[anonynmous39596706]

Sounds like you're regulating yourself well. Keep up the good work. If you can get a vid up that would be awesome.

BTW, my middle to later sets are almost always better then the first one or two.

Do you think it was enough sets or should I figure in more time?

 

[insertnamehere]

Do you think it was enough sets or should I figure in more time?

Enough sets of your heavy singles or your total benching session including incline and decline?

Regarding the top end set on flat bench: I think that 5-10 singles in the 90%+ range is enough volume. The rest of your flat bench session is warm up and back off sets both which contribute to your goals in their own way.

Regarding the rest of the workout: If you can continue doing what you're currently doing and still make progress in achieving your strength goals, then I see no reason to change it. Furthermore, if you feel you can handle more volume, so be it. However, the longer you continue down this path, eventually there will come a time when that extra work you do will negatively effect your bodies ability to recover enough and ultimately hinder or stop your strength progress. That's when you'll need to reevaluate your goals and methods to achieve them. But until that time comes, keep doing what you're doing.

 

[GradeApe]

How many min rest you take b4 switching to incline and decline? reason is I might just skip the 135lb set since you are already warmed up. then you could get a few extra reps or sets in with a higher weight.

 

[freestanding]

Your ass and a part of your upper back must remain in contact with the bench at all times throughout the lift. The more you can arch the better you increase your leverages but many lack the flexibility to have a big arch. You need to keep everything tight the whole way, once you loosen up under load you cannot tighten back up the same amount. Here are two setup styles, I prefer the slide through style but do whichever is best for you.

View attachment 29157

View attachment 29158



Unracking yourself ruins your set up. Masters unracks himself all the time but he's a lifting freak of nature unlike the rest of us mortals. When you get someone to unrack or lift off for you, they should be lifting the bar and you shouldn't. You use your lats to pull the bar down to the starting position. I've been experimenting on how to unrack myself for heavy attempts without compromising my setup and I've been decently successful. It's hard to explain but I will if you want to try. If you can unrack yourself and keep your form decent and not affect your lifting go for it. If you need a lift off don't hesitate to ask for one.



Deadlifts are in fact a partial leg exercise but they hit the back and posterior chain so much more. I don't have a body part split or a "leg" or "back" day but if it were me I'd do deads first on back day.



Welcome to the dark side. Please fasten your seatbelt, keep your hands and feet inside the ride at all times; and most importantly....enjoy yourself. It's always fun seeing how much people enjoy strength training.



My pleasure.

No it doesn't, maybe if you're going for a 1 record lift ,I'm guessing nobody as ever had to lift all by themselves ha , this is why I would never use clips even with a spotter . If you can't get it off the rack you might jump down a few pounds .Un racking your weight an re racking your weight will separate the difference in a the best way . Just like doing dumbell incline I will always an always re -rack my weight without ever putting them down ,no matter how far the rack is away .

 

[Docd187123]

No it doesn't, maybe if you're going for a 1 record lift ,I'm guessing nobody as ever had to lift all by themselves ha , this is why I would never use clips even with a spotter . If you can't get it off the rack you might jump down a few pounds .Un racking your weight an re racking your weight will separate the difference in a the best way . Just like doing dumbell incline I will always an always re -rack my weight without ever putting them down ,no matter how far the rack is away .

You completely missed the point....

 

[freestanding]

An I think your trying to make it more difficult than what it is.

 

[jaymaximus]

An I think your trying to make it more difficult than what it is.

He's actually telling him the RIGHT way to do it. Anyone can go in and just start fucking around with weights, but you wont improve if your basics are wrong. Especially as a powerlifter because what he stated are competition rules.

No it doesn't, maybe if you're going for a 1 record lift ,I'm guessing nobody as ever had to lift all by themselves ha , this is why I would never use clips even with a spotter . If you can't get it off the rack you might jump down a few pounds .Un racking your weight an re racking your weight will separate the difference in a the best way . Just like doing dumbell incline I will always an always re -rack my weight without ever putting them down ,no matter how far the rack is away .

Now I would comment on this, but I have no idea what it says.