Don’t call it a comeback

[NovaFlex]

That's an awesome OHP

I can tell your shoulders arent holding your bench back lol

Thanks bro. Idk, I think it may be technique still. Or CNS even. Who knows...just a piece of the puzzle to decipher. Hopefully it’ll be like my DL—when I found out what I was doing wrong, it went up 100lbs in 6 months last year lol.

 

[Worf]

That's an awesome OHP

I can tell your shoulders arent holding your bench back lol

Got that Right. I think my best ohp is something like 205x5 and I’m in the mid 3’s on bench. More bench @NovaFlex

 

[Silentlemon1011]

Got that Right. I think my best ohp is something like 205x5 and I’m in the mid 3’s on bench. More bench @NovaFlex

Lol yup
My best OHP is actually at around 195 and I'm around 300-320 bench, depending on the day lol

Your shoulders are stronger than mine brother @NovaFlex

 

[NovaFlex]

Missed my pressing day today. I knew I was catching something on Wednesday and it hit hard yesterday. Been in bed all day today. Couldn’t keep anything down, for the most part, but managed 100g of bland protein, so that’ll have to suffice.

 

[Worf]

He got the rona

 

[NovaFlex]

He got the rona

Dude I never get sick. This year I’ve been sick like 3 times in 2 months. I probably do lmao.

 

[Oldschool]

Dude I never get sick. This year I’ve been sick like 3 times in 2 months. I probably do lmao.

All mind over matter. If you don’t mind,,,,,it don’t matter. Keep pressing!

 

[NovaFlex]

$6 and a few screws and some duct tape and I’ve got 1-3 board press. Was it @Oldschool that said to use bands to hold them on?? Anyway, works great... Almost spent $60 on those benchblockz things.


2 Board Press
160 x3
205 3x3
230 2x8, 12


Comp Bench
230 3x3

-Trying to figure out where my weakness is in my pressing. I’m kinda at a loss right now as to what it could be. I don’t think it’s my triceps, since I can overload them pretty decently. I’m not sure if it’s my chest, but I’ve always gotten PR attempts off my chest, and failed at the transition...So I’m heavily leaning toward form, and maybe force exertion.


CG inc Bench
185 x10, 2x8

-RPE 10 on the last set


DB Row (3-1-3)
70 3x15

-Focusing on TUT since this is the largest DB weight I have right now. This is harder than ripping heavier weights lol


Snatch Grip High Pulls
140 2x10


Seated Dip Machine
180 2x30


Inc DB Curl
25 3x10


Inc DB hammer Curl
25 2x8

-A lot of pressing volume today. Would rather be able to do DB pressing for secondaries, but don’t have enough weight so just switching up the BB presses. I figure if technique is my weakness, more pressing is needed.

 

[NovaFlex]

Tried to make up for missing Friday’s session. Feeing good today, but weak from lack of nutrition the last few days.

 

[Worf]

Bench is tough man. It’s taken my whole 20 years of lifting to get to 345. Not that I prioritized Bench that whole time but, it’s tough for everyone. I’ve made the most progress with bench from benching 2-3 times per week, incorporate speed work with accommodating resistance, grip variants, and use some overload training. Slingshot, blocks and chains are good for overload. Shoulder work, arm work , bodybuilding stuff is great assistance but don’t get too carried away with it.

 

[NovaFlex]

Bench is tough man. It’s taken my whole 20 years of lifting to get to 345. Not that I prioritized Bench that whole time but, it’s tough for everyone. I’ve mad the most progress with bench from benching 2-3 times per week, incorporate speed work with accommodating resistance, grip variants, and use some overload training. Slingshot, blocks and chains are good for overload. Shoulder work, arm work , bodybuilding stuff is great assistance but don’t get too carried away with it.

I wish I prioritized it earlier. It’s never been my strong point, so I neglected it until last year. Big mistake. Playing catch up sucks.

-Admittedly, the curls are for aesthetics lol. They aren’t gonna help much. But I think I’ve got a good routine going 3x a week now. We’ll see where it goes.

 

[Btcowboy]

View attachment 136291
$6 and a few screws and some duct tape and I’ve got 1-3 board press. Was it @Oldschool that said to use bands to hold them on?? Anyway, works great... Almost spent $60 on those benchblockz things.


2 Board Press
160 x3
205 3x3
230 2x8, 12


Comp Bench
230 3x3

-Trying to figure out where my weakness is in my pressing. I’m kinda at a loss right now as to what it could be. I don’t think it’s my triceps, since I can overload them pretty decently. I’m not sure if it’s my chest, but I’ve always gotten PR attempts off my chest, and failed at the transition...So I’m heavily leaning toward form, and maybe force exertion.


CG inc Bench
185 x10, 2x8

-RPE 10 on the last set


DB Row (3-1-3)
70 3x15

-Focusing on TUT since this is the largest DB weight I have right now. This is harder than ripping heavier weights lol


Snatch Grip High Pulls
140 2x10


Seated Dip Machine
180 2x30


Inc DB Curl
25 3x10


Inc DB hammer Curl
25 2x8

-A lot of pressing volume today. Would rather be able to do DB pressing for secondaries, but don’t have enough weight so just switching up the BB presses. I figure if technique is my weakness, more pressing is needed.

Here is what I did for board press. Velcro, eye hooks and a bungee

 

[Worf]

I wish I prioritized it earlier. It’s never been my strong point, so I neglected it until last year. Big mistake. Playing catch up sucks.

-Admittedly, the curls are for aesthetics lol. They aren’t gonna help much. But I think I’ve got a good routine going 3x a week now. We’ll see where it goes.

Bicep training helps with the stability in the decent. When I skip bi’s or back for a while it shows up on bench. My biceps feel pretty sore afterwards. Biceps come into play in all 3 lifts tbh

 

[NovaFlex]

Here is what I did for board press. Velcro, eye hooks and a bungee
View attachment 136293

Dude that’s perfect. Definitely gonna add the eye hooks and bungees.

Bicep training helps with the stability in the decent. When I skip bi’s or back for a while it shows up on bench. My biceps feel pretty sore afterwards. Biceps come into play in all 3 lifts tbh

This is true. I remember hearing this, never considered it tho...I just started doing them so my triceps don’t cause imbalances lol...Back I can’t ever skip, unless I’m really not feeling it. I’ve gotta do at least 1 row every session. It’s ingrained in me, lol.

 

[NovaFlex]

Figured I’d bypass the overly expensive Spud Inc pulley system and make my own. I forgot who had the idea on here—but it cost $38 and about 20 minutes of time. Need to get a few handles now and a lat PD handle.

 

[Btcowboy]

Figured I’d bypass the overly expensive Spud Inc pulley system and make my own. I forgot who had the idea on here—but it cost $38 and about 20 minutes of time. Need to get a few handles now and a lat PD handle.



View attachment 136330 View attachment 136331

Im planning the same need to figure out what to use to load the plate on to

 

[NovaFlex]

Im planning the same need to figure out what to use to load the plate on to

I was gonna go with one of those plate stacking things..I forget what they’re called, but Titan sells them for this purpose. But chains worked just as well, and I’m just gonna put stall mats underneath.

 

[Perrin Aybara]

Im planning the same need to figure out what to use to load the plate on to

Something like this.

 

[Perrin Aybara]

I've seen them made DIY from metal piping before as well.

 

[Btcowboy]

I've seen them made DIY from metal piping before as well.

Yeah will get one or two welded up I want two pulley system