Tag Archives: Bench press

Powerlifting training is really helping my physique and getting more muscle gains… so glad I got into it…

Man… doing all this powerlifting training which I have been doing for about a year now has been really paying off. I’ve noticed that I’ve gotten some major chest gains since I’ve gotten into bench pressing full time. For flat bench, I do strength training for like 1 – 5 reps on each set but I do hypertrophy training for like 8 – 12 reps on incline bench and cable crossovers for muscle gains. If you’re going to train for strength, I figure it’s important to build muscle too. Building muscle helps get you stronger, believe it or not.

I’m getting some major gains on the lower body ’cause I do a lot more lower body stuff than the upper body. My quads feel like they’re getting bigger. My calves are finally developing too. Although I train the calves with standing and seated calves, I also train the calves with all the barbell squatting and deadlifting that I do too. Doing barbell squats and deadlifting, they both work the calves too. My calves are getting slightly bigger finally.

I always knew that getting into powerlifting training full time would help my physique even more and it’s happening. I’m soon going to be posing for bodybuilding pics so you can see what I’m talking about.

Powerlifting training really can give you muscle gains. Heavy lifting can really help. I’m proud to get into strength training finally and I’m definitely getting stronger on the big three lifts too. It’s going to take some more time for me to get to the bigger numbers but I’ll get there soon.

There’s a lot of great benefits in powerlifting, it’s quite a ride really. I’m having a blast doing it.

Kev

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Gonna stop doing bent over barbell rows and will swap it with t-bar rows instead, I think…

For a long while now, I’ve been doing bent over barbell rows ’cause I’ve read that it’s the best workout to really help deadlift strength. I think I’m going to stop doing those for good simply ’cause I don’t feel safe doing them. I’m noticing that it’s messing up my left hip a little bit and hurting my left glute a little bit. Not sure why it is. Maybe my form was off a little bit and maybe you don’t need to lift superheavy weights on that one, I don’t know but I’m gonna stop doing bent over rows for something else. The pain wasn’t that bad and I’m completely okay now. I just don’t feel comfortable doing bent over rows for barbell and it’s not my favorite workout.

I think I’m going to swap it with t-bar rows ’cause they are better, I think. I haven’t done t-bar rows in a long while and I think I’m going to get back to it.

To lift really heavy deadlifts off the floor, you gotta have a really strong back all around. I’m trying to find back exercises that would help. I think the t-bar row will be better ’cause the t-bar row works your entire back… the bent over row for barbell only works your middle back and lats.

I’ll continue to do lat pull downs and seated cable rows ’cause they’ll be good to work the back. I’ve always done those two workouts.

If you want to have a big deadlift, you also got to work on your grip and I found that farmer’s walk will help grip strength. I’ve been doing farmer’s walk more and more.

The deadlift works the entire body so you also have to have pretty strong legs as well ’cause the deadlift is kind of like the leg press too. I’ve been doing exercises for the legs and all that. Getting back into using the leg press again, doing leg ext. and hamstring curl machines on leg days.

Working to get my 300 lb. deadlift back and doing all I can to get there but I want to get there without hurting myself with the other exercises so I’m going to ditch the bent over barbell row for something else.

When you want to get into powerlifting for the bench, squat and deadlift… you still gotta train like a bodybuilder on the other workouts. Even in powerlifting, you still gotta build muscle ’cause building muscle helps get you stronger too. Powerlifters will never admit that. They seem to focus on the big three only and I disagree. You can’t neglect the power of hypertrophy training ’cause I still do that.

Back to the bent over row, I’m just not a big fan of that anymore and swapping that with the t-bar row sounds good to me. I’m hoping to get my 300 lb. deadlift back in time before the Aug. 30th push/pull meet in Albany and I want to be completely injury free at this one.

I’m hoping to do 300 lbs. for more reps this year if I’m lucky enough and I will get there. Just gotta stay consistent. Losing my 300 lb. deadlift was my fault, though. The reason that happened is ’cause I stopped the heavy deadlifting too early before a powerlifting meet and I’ll never do that again. I’ll get it back soon enough. Just you wait.

I’ve also saw a video on youtube where a guy says you shouldn’t have to worry about de-loading after 4 – 6 weeks when strength training. This youtuber says the only time you should take a week off of strength training is when you get injured or get sick. You don’t de-load or take a week break too often at all. If you want to get strong and stay strong, gotta stay consistent on a weekly basis. I think de-loading will make you weaker and I’ll have a post on that soon.

I love powerlifting. I gotta do it right and do it smart.

Kev

The reality of plateauing in strength training & powerlifting, I’m not plateauing at all… it’s just that strength takes time…

Ya know, after thinking about it a long while, I’m not plateauing at all. I did a lot of research on how to “bust plateaus” and most information I see through the weightlifting industry is really all a joke. I mean, a couple of weeks ago I deadlifted a 280 lbs. for a double and did a 285 lbs. as a heavy single. If I’ve been doing that, I’m not getting weaker at all and getting stronger every time. I gotta stop worrying about hitting 300 lbs. deadlift and keep doing what I’m doing. Before you know it, I’ll be deadlifting over 300 lbs. for more reps pretty soon so I gotta keep at it and strength will come in time.

All these guys in the fitness world worrying about losing strength, well, I don’t think they lost any at all. Strength gain is a slow process that’s the thing, ya know? I look at all these info on blogs and powerlifting websites and they give you all these “magical” programs that promises to break through plateaus. It’s all just a bunch of click bait bullshit that does nothing but help trying to promote their sites so don’t believe everything you see on the internet when it comes to weightlifting info.

Yeah, you will see your numbers stay the same and lose some and so many powerlifters and bodybuilders gets pissed when they notice that stuff happening. They shouldn’t get upset and not get so worked up over it ’cause every weightlifter out there goes through it. If you keep doing what you’re doing, strength gain will come on its own. It just comes whenever it wants to. Don’t believe all these magical tricks that you see online, ya know what I’m talking about? Blogs that are titled, “5 ways to never hit a plateau again” and blah blah blah blah. That’s what I’m talking about.

While I find most of that stuff a bunch of bullshit… I do agree with a few things here and there. One thing that I agree with what they say is that I need to sleep more ’cause I admit, I’ve been hitting the gym first thing early in the morning. That’s what I do during the Spring/Summer is hit the gym early in the morning as soon as I wake up. That’s not good and I gotta stop that. You need more sleep if you want to smash the big weights.

I also agree that I need to do less cardio and stop cutting weight. I don’t want to eat too many calories ’cause I don’t want to become a fat powerlifter but I’m definitely gonna eat more though instead of less. I need to educate myself on calorie deficit and all that stuff.

I also agree with them on taking deload weeks more often which I just started doing and that already seems to be helping I’m noticing. Take a week off or a deload week. I’m planning to take a week off from the gym completely pretty soon ’cause I’m going on vacation on the first week of Aug.

There’s no such thing as a “plateau” when it comes to strength training. It’s just a silly myth. I see so many new powerlifters online getting so mad when they notice that their numbers stay the same or dropping. Too many newbie powerlifters want to rush the big numbers and that’s what I don’t want. I don’t want to get too ahead of myself and I’m gonna take my time.

I’ll just continue to do what I do. Just train for strength on the big three for like 1 – 5 reps for 5 sets each. Just gotta be patient, ya know? Of course, a lot of lifters don’t know what the word “patience” means anymore.

Kev

Found a great video by Alan Thrall on how to break plateau’s on the big three lifts… I got to learn how to do volume training which sounds like a good idea…

Ever since I’ve gotten into powerlifting training full time, I’ve noticed that I’ve been plateauing a bit. I’ve plateaued on the bench in the past before but doing great on bench again. I’m plateauing on deadlift now and trying to come up with a plan on how to break through and overcome it.

I think I’ve came up with a plan. I think I need to start learning “volume training” which I will read more into it this weekend so I can start “volume training” right away next week. I want to get stronger faster and go up in numbers each time I hit the gym.

I’m not gonna lie that it is kind of frustrating seeing my numbers staying the same or going down. “Volume Training” sounds like a good idea and I’m gonna be looking into that.

I don’t have a powerlifting coach and doing this all by myself so I have no choice but to teach myself.

This is a great video and Alan Thrall is one of my favorite weightlifting youtube channels.

Kev

Not doing so good on squats and deadlift lately but killing it on bench… wonder why that is??? Am I plateauing? I could be, not gonna lie…

I tried maxing out on the big three lifts this week but wasn’t very good again. I’m killing it on bench. My bench numbers are going up as I just smashed a whopping 165 lbs. pr. on bench this week. Not quite at 170 lb. bench yet but I’ll get there in a few weeks. I’m on the road to a 200 lb. bench. Looks like I won’t get to 200 lbs. in time before the Aug. 30th push/pull meet at Albany Strength but I’m still gonna try to get there.

As for squat and deadlift… the squats, I had to go do lighter weights so I can get the correct depth that the USAPL asks for. The right depth for the USAPL is that the upper leg area and crease of the hip needs to be lower than the top of the knee. I hit that depth and it’s very tough. I couldn’t smash a 150 or a 140 lb. squat when I tried so my estimated pr on squats right now is about 135 lbs. I’m gonna take my time and really bring up my squat numbers this summer.

The same goes for deadlift. I still can’t get over 300 lbs. again. I did it once in the past but can’t seem to do it now. I think I’m plateauing on deadlift and I’m going to figure out a way to bust through it. Maybe I keep deadlifting the same weights every week ’cause you don’t want to do that. I gotta keep adding more weight everyweek and mix it up and I will start doing that from now on.

When I train for strength in powerlifting, I do 5 sets of everything on the big three and started training for 1 – 5 reps. I used to start with 8 – 10 reps and go 1 – 5 later in the sets but from now on, I’ve been doing 1 – 5 reps for each set. I feel that I’m getting pretty close to 300 again ’cause a few weeks ago, I smashed a 280 lb. for a double and a 285 lb. for a heavy single. Someday I want to start doing 300 lbs. for more reps and I’m gonna take my time to get there. I can get there this summer if I’m lucky enough. Just gotta find a way to break out of this plateau and I’ll be back on fire before you know it.

Every powerlifter goes through plateaus, even the greatest powerlifters of all time go through ’em. We all have our bad days in the gym and at the powerlifting meets so I’m not mad about it. I’ll find a way to get back on track on deadlift so I can fucking kill it at the push/pull meet in August. At the push/pull meet in August, I’m hoping to smash over 300 lb. so I’m gonna take my time and come up with a plan.

When you “plateau” in the gym, it means you notice a decrease in strength like staying the same or going down. You don’t want that in powerlifting. I want to become a great deadlifter and don’t wanna mess it up.

Kev

Getting stronger on bench and feeling real good too… on the road to 200 lb. bench…

I know I’m getting stronger on bench ’cause I just did a 145 lbs. for a triple and 150 lbs. for a double today which is something I’ve never done before. I’m going to work really hard on bench press this summer in hopes of making it to 200 lb. bench in time before the push/pull powerlifting meet in August. I believe I can get there before then, we’ll see. Felt great about today’s bench press session, though.

De-load week is over so back to strength training. Tomorrow is leg day so we’ll see how I do on squats.

Kev

My powerlifting videos keeps getting positive feedback everywhere… I just gotta stop listening to the negativity and haters, ya know???

Powerlifting really is my calling. It’s what I was meant to to do and man, wished I discovered powerlifting years ago. Ya know something, when I first started bodybuilding 10 years ago, I actually experimented with both bench press and deadlift for a little bit but I stopped for a long while. Wished I never stopped benching and deadlifting ’cause I would have been great at both by now. I’m back to benching and deadlifting full time and it feels really good. Glad I’ve gotten into squats, benching and deadlifting ’cause I’m feeling stronger at all 3 the more I do it and I’m feeling big too.

Arnold Schwarzenegger was right that bench press is the best workout for the chest as my chest has gotten some major improvement ’cause of benching.

There are gonna be some critics and haters with my powerlifting yes but I gotta stop listening to them and I will. It seems that lots of other people like what I do. Each time I do a powerlifting meet, I get good feedback at my lifting.

Even if I missed the 300 lb. deadlift, people are still saying that it’s an impressive lift ’cause I could only get it up halfway. I would have gotten that 300 lb. deadlift… I think the problem was that I opened my first attempt a bit heavy. If I opened a lot lighter than 285 lbs., I definitely would have smashed that 300 easily. That’s why at powerlifting meets you need to open up real light so you can save some in the tank for your big 3rd attempt, ya know? This is why powerlifters miss a lot of lifts ’cause they open up too heavy and I don’t want to do that.

People may like what I do now but I’m just getting started. I’m going to really work my way up to the big lifts like lift anywhere from 300 lbs. – 500 lbs. on the big three but it’s gonna take some more time for me to get to the big ones. I’ll get there, though. Just gotta stay consistent and I will.

Some people may think that at a bodyweight that I’m at now would be impossible to lift 500 lbs. on the big three but it is possible. How? Really bone strength and muscular development is key to lifting the big ones. That is why a lot of skinny people are able to lift the big ones ’cause they have really strong bones.

I’m not gonna stay skinny for long ’cause I’m gonna do all I can to get bigger in size without getting fat. I’ve boosted my calorie intake ’cause that’ll help. I’m actually thinking about doing the bulking and cutting method which might actually be useful.

I really want to become a great powerlifter someday. I’ll never be the next Ed Coan but I would like to be a powerlifter where everybody would look up to and it’s already happening a little bit. Like I said, I’m just getting started and still have lots of work to do. Admittedly, I do want to win and kick ass on powerlifting meets. Someday, I’m gonna win the best “overall male lifter” award and that’s my goal that I want to achieve. It’s gonna take some more years to get there but I will. Trust me.

Kev