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Meso Powerlifting Corner

Worf said:
So you’re just stuck on bench?
I can’t see a 5x5 multiple times a week being good for that. Maybe try throwing in heavier doubles and triples every other week and alternate back with the 5x5 or change another variable. Add bands or do a variant
Click to expand...
Smolov JR may work if you want to bench a lot.
6x6@70%, 7x5@75%, 8x4@80%,10x3@85% 4 day a week add 5 to 10 lbs every week
 
Worf said:
So you’re just stuck on bench?
I can’t see a 5x5 multiple times a week being good for that. Maybe try throwing in heavier doubles and triples every other week and alternate back with the 5x5 or change another variable. Add bands or do a variant
Click to expand...

Why wouldn't 5x5 2 or 3 times a week be good? Or did you mean it can't be good once I'm stuck? Ya I'm pretty much just stuck on bench and overhead press, went backwards a little bit. How many sets of doubles and triples would you hit in a day?
 
Btcowboy said:
Smolov JR may work if you want to bench a lot.
6x6@70%, 7x5@75%, 8x4@80%,10x3@85% 4 day a week add 5 to 10 lbs every week
Click to expand...

Each one of those set/rep combos is a day, right? Is it possible that 285 for 5 reps is as far as I can go doing 5x5? I was stuck here on my last blast too. Or am I way to early in the game for that?
 
SteroidsBro said:
Each one of those set/rep combos is a day, right? Is it possible that 285 for 5 reps is as far as I can go doing 5x5? I was stuck here on my last blast too. Or am I way to early in the game for that?
Click to expand...
Yes each of those is a day.
I dont think i can answer your second question. Maybe switching up rep scheme, or a small deload will kick past that barrier
 
SteroidsBro said:
Why wouldn't 5x5 2 or 3 times a week be good? Or did you mean it can't be good once I'm stuck? Ya I'm pretty much just stuck on bench and overhead press, went backwards a little bit. How many sets of doubles and triples would you hit in a day?
Click to expand...
Too much of the same shit. I’m not saying don’t do it, I’m saying that it shouldn’t be your only way to target bench. You could try a 3x3 @85% one week as a heavy day then a light day with 5x5 @ 70%. Following week 4x2@90%, two days later do 4x4@75%. Light day/heavy day type thing
 
Worf said:
Too much of the same shit. I’m not saying don’t do it, I’m saying that it shouldn’t be your only way to target bench. You could try a 3x3 @85% one week as a heavy day then a light day with 5x5 @ 70%. Following week 4x2@90%, two days later do 4x4@75%. Light day/heavy day type thing
Click to expand...

Wow thanks guys, I might try exactly this ^

My left pec has gotten so tight right where it connects to my delt and its really pulling on and hurting my shoulder. Do I just massage it out over time? Do you guys have any tricks for massaging it?
 
I've had this knot in my left pec where it connects to my delt and it's been pulling on my shoulder and make the joint hurt pretty bad, so for the last week I've been massaging that spot hard trying to rub out the knot.

I was benching today and on my 4th set I felt the pec starting to tear a little bit, I'm not sure if it split a little or not. No real pain now, just a tiny bit, maybe it just got pulled/strained hopefully? I'm doing 5x5 bench. What would you do? Thanks.

I probably won't throw a bunch of tren in at the end of a blast again, I saw Perrin saying a while back that he stopped doing this because of the injuries.
 
SteroidsBro said:
I've had this knot in my left pec where it connects to my delt and it's been pulling on my shoulder and make the joint hurt pretty bad, so for the last week I've been massaging that spot hard trying to rub out the knot.

I was benching today and on my 4th set I felt the pec starting to tear a little bit, I'm not sure if it split a little or not. No real pain now, just a tiny bit, maybe it just got pulled/strained hopefully? I'm doing 5x5 bench. What would you do? Thanks.

I probably won't throw a bunch of tren in at the end of a blast again, I saw Perrin saying a while back that he stopped doing this because of the injuries.
Click to expand...
My opinion if you think you tore your pec, wouldn't be benching tomorrow and seeing a doctor instead. You should be bruising up if you tore it though.
 
SteroidsBro said:
I've had this knot in my left pec where it connects to my delt and it's been pulling on my shoulder and make the joint hurt pretty bad, so for the last week I've been massaging that spot hard trying to rub out the knot.

I was benching today and on my 4th set I felt the pec starting to tear a little bit, I'm not sure if it split a little or not. No real pain now, just a tiny bit, maybe it just got pulled/strained hopefully? I'm doing 5x5 bench. What would you do? Thanks.

I probably won't throw a bunch of tren in at the end of a blast again, I saw Perrin saying a while back that he stopped doing this because of the injuries.
Click to expand...
Don’t do anything that aggravates it. Stop benching, Flyes etc. if you can manage some shoulder/ triceps exercises after a few weeks go for it. Let it heal or you’ll be at the hospital with a hefty bill. I had a minor bicep tear in October, no bruising or anything. Still bothers me and threw my bench off since. Just now getting back to some light bicep/ back exercises 3 months later.
 
I think I'm just gonna give it 8 days meaning skipping my next bench day completely, drop it from 285/275 to 225 and rep it out and see how it feels, then maybe 255 the next time 4 days later and then back to 285 4 days after that if everything feels good. I'm an idiot. I thought massaging out a knot in my pec would make it less likely to tear, not more likely lol, fuck!

I might get 225 for 20 reps after an 8 day rest! That would be fun. I can feel that it's not that bad, my shoulders are ready to go as far as overhead press and dumbell lateral raises, that's all that I'm gonna do on my next bench day 4 days from now.
 
Last edited:
Worf said:
I

I just started hearing about this guy recently. Most he pulled in a meet is 332.5kg. I wonder if he is able to hit that 800+ w/o the straps
Click to expand...

Yeah, like with Jamal Browner. He pulls over 1000lbs with straps, but I'm not sure even 900lbs at a meet. Must be aggravating as hell.
 
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