Tag Archives: Bench press

I’m so glad that I’ve gotten into powerlifting full time, it’s totally worth it!!!

I’ve decided to get into powerlifting training full time ever since my first powerlifting meet back in Aug. of 2018. Before then, I never saw myself as a powerlifter. I always saw myself as a bodybuilder type of lifter. How did I discover and got myself into powerlifting?

Well, it’s kind of a funny story. What happened was I got these friends in facebook who are powerlifters. They do powerlifting meets all the freakin’ time and I watch their live videos of their meets every time they do one. I would comment on their videos a lot giving them compliments on their lifting and stuff. I told them that they are inspiring me to get into “powerlifting” and one of them ended up inviting me to a powerlifting meet at Albany Strength which was a push/pull meet. A meet that had only deadlifting/bench press. Originally at that first meet on Aug. 31st 2018, I wasn’t going to be in it and compete. I originally just wanted to be a spectator and just watch live in person. One of my friends who is a pro powerlifter ended up asking me to compete in the meet myself and I’m like, “Okay, as long as I’m going to be there might as well try out my very first powerlifting meet which was a success”. After that first meet, I became obsessed and hooked with powerlifting. Since that first powerlifting meet, I’ve been doing some serious strength training and doing a lot of barbell stuff. I’ve been doing the big three lifts: squats, deadlift and bench ever since that first meet.

I’ve always been a hypertrophy type of trainer and now I’ve gotten into strength training full time. It’s worth it, though ’cause I’m feeling stronger and stronger each week. Yes, you can get strong doing regular “bodybuilding” style of training but you’ll get stronger even quicker with powerlifting. Since I’ve gotten into powerlifting full time, does this mean I’m no longer a bodybuilder? No. I’m doing both full time. To get strong in powerlifting meets, you’ve got to continue to do hypertrophy training ’cause that’s part of building strength too. Big muscles helps get you stronger so you got to continue to build muscle too.

My goal in life is not only look great and muscular, I want to be able to get real strong as well. I want to lift the bigger weights and powerlifting will help me get there. I love powerlifting. It’s a great sport to get into and ANYBODY can get into the sport. I want to get real strong ’cause I hate being weak. At my first powerlifting meet, I admittedly started off pretty easy but it’s a good thing to do for a beginner powerlifter. I’m only getting started.

I’m noticing that my squat personal record has finally caught up with my bench press p.r. My squat personal record is 150 lbs. and my bench press is 155 lbs. I’m not quite at 160 for bench but I’m going to give that number another try at the meet on March 30th. I’ll do strength training on bench for the next couple of weeks to see if I can hit 160 on meet day. I want to get lucky and hit the bigger numbers on meet day. While my latest p.r. on deadlift is 310 lbs., I’m going to challenge myself and try to lift a 315 deadlift as my third attempt. I’m going to work up to that number too.

I’m getting stoked for my third powerlifting meet on March 30th which is in a few weeks. For the next few weeks, I got to do more strength training and one week before the meet, I’ve got to do something called “de-load”. What does “De-load” mean? It means you’ve got to lift everything lighter for a whole week and I plan on doing just that. I don’t want to fatigue myself and wear my body out before meet day. I want to keep my strength for meet day so I can lift the bigger numbers. I hope to lift a 160 bench on meet day and I’m gonna give it a try as my third attempt. If I can’t get it again then oh well, better luck next time but I promise March 30th will be a great day for me and I won’t disappoint the audience and won’t disappoint the judges. I hope to get three white lights on everything. Gonna do my very best.

Kev

Advertisements

Wasn’t my best bench day today… it’s my fault but I got it figured out, though…

I was gonna go for a 1 rep max on bench and I failed. I tried to attempt a 155 lbs. bench today and couldn’t do it. At least I can lift 150 lbs. twice, though. I’m thinking to myself, “Why did I miss the 155 lb. bench when I did it lots of times in the past?” Am I getting weaker? Am I plateauing? The answer is no to all those.

I think I just figured out the problem. It’s because I started off the sets pretty heavy. Doing heavy sets and few reps which made me feel fatigue toward the end. That was like training for strength instead of “maxing out”. I felt fatigued is why I couldn’t lift the 155 lbs. again. I was wasting energy is why it continues to happen.

Man, I really need to learn how to properly warm up for my 1 rep max. I need to learn how to warm up to my P.R.. so I won’t feel fatigue and maybe I WILL be able to bench bigger.

To properly warm up for my 1 rep max, I need to do the first couple of sets doing light weights and do the last few sets heavier and few reps for example something like this:

Warm up: Just the bar for 12 reps

Set 1: light weight for 12 reps

Set 2: A little more weight for 10 reps

Set 3: A little more weight for 8 reps

Set 4: heavy weight for 5 reps

Set 5: A heavy single

Set 6: Then you can do your max out/ pr attempt

I know I’ve gotten 155 lbs. and 160 lbs. bench in the past before and now I just figured out why I haven’t been getting those numbers again.

Lessons learned. Got to learn how to properly warm up to my 1 RPM and I got to do the same for squats and deadlifts if I want to smash my best lifts, ya know?

When you want to test out your “personal record” (pr for short), gotta learn how to properly warm up beforehand so you won’t feel fatigued.

I’m pretty new to powerlifting training and I’m learning. I’m gonna make a lot of mistakes and I’m sure all powerlifters make mistakes too. They all have their bad lifting days too and everyone ends up in a “plateau” at some point ’cause it happens. I don’t think I’m “plateauing” at all like I said. Lifting heavy a lot in a workout will make you feel fatigue and all tired. That’s what you don’t want before doing a 1 RPM. I gotta stop lifting heavy a lot if I want to go for a new “pr”.

Actually, I did have a pretty good bench day today if you think about it ’cause I lifted 150 lbs. twice and did 135 lbs. for 4 reps so that’s pretty damn good.

Maybe next week when I give maxing out on bench another try, I’ll get 155 lbs. or more. Just gotta “properly” warm up. My mistake and my bad. I’ll keep this in mind for when I max out on squat and deadlift this week.

Kev

Next week will be “p.r.” max out week… getting prepared for my next powerlifting meet!!!

My lifting is going really good. I have another powerlifting meet coming at the end of March so I’m getting prepared for that and taking this one seriously. I’ve been training hard for it for weeks. I haven’t done my 1 rep maxes and tested out my pr’s on bench, squat and deadlift in a long while so I’m going to do all that next week so I can practice my 3 attempts for each lift. At the next powerlifting meet, I want it to be my best day. I don’t want to miss any lifts and don’t want to get “red lights” at all. So I’m doing my very best on all three lifts.

On my last squats session, I was able to lift 135 lbs. for three reps which was great and something I never done before. So I’m predicting my “p.r.” on squats could be about 145 or 150, we’ll see.

For bench, I’m not sure what my latest p.r. on that is yet but I have been lifting 155 lbs. on my p.r. on that for a while so I’m hoping to be 160 or a little over.

For deadlift, while I didn’t max out today, I did do one heavy single at the end of my set which was 285 lbs. That lift was easy and a piece of cake. If I was able to lock out on that easy then that means I’ll probably smash 300 lbs. again and maybe more hopefully. We’ll see.

I want my total number of pounds to be higher at the next meet and I’m trying all I can.

I’m doing all I can now to make my deadlifts stronger. Lately, I’ve been doing bent over barbell rows, farmer’s walk with dumbbells (to help improve grip strength) and the barbell hip thrusts (for glutes). I’ve added these workouts to my program so I can improve my deadlifting and get stronger on that. Strong glutes are important and I’ve started doing workouts for the glutes ’cause having strong glutes will help improve squats and deadlifts. If you want a bigger deadlift and squats, you gotta have a strong ass and build your ass up as well. I’ve also gotten back into doing leg presses ’cause that helps improves deadlift and squats too.

I’m doing all I can to make my next powerlifting meet a great day. Each time I do a powerlifting meet, I’ll always want the next one to be better than the last one.

I don’t mean to sound like an egomaniac but I hope to thrill the spectators on this one and put on a freakin’ show.

The week before meet week, I’m going to have to settle down on the weight lifting by lifting lighter ’cause I don’t want to lose my strength. I want to save myself for March 30th so I can deadlift the big 300 lbs. or a little more.

Next week, I’m going to max out on all three lifts to find out my latest pr’s and after that, that’s it for a while until meet day. I learned that you don’t want to max out too often and that’s what I’m gonna do.

Getting stoked for my next powerlifting meet, though. They are a blast and I can see why it’s getting so popular and mainstream. Glad I got into powerlifting. I am getting stronger and stronger each week and lifting bigger weights every time.

Kev

Goals for my next powerlifting meet at the end of March…

Last week, I sent in my registration and sign up fee so I can participate in the next Powerlifting Meet at Albany Strength at the end of March. I’ve been working pretty hard for this for the past several months. I’ve been getting prepared for it.

My goals for numbers at this meet is that I hope to smash a 300 lb. deadlift. I hit a 300 lb. deadllift at the gym once a long while back and I’m hoping to hit that number again. I’ve learned that you don’t want to test your 1 rep maxes all the time and I haven’t done that in while. I’m planning to test out my 1 rep maxes on the big three lifts at the end of this month which is in a few weeks so I can see what my latest pr’s are for the big three lifts.

For deadlift I’m hoping to hit 300 lbs. or a little more.

For bench, my pr. on that is currently 155 lbs and I’m hoping to hit somewhere around 160 – 170 lbs.

For squats, my pr. on that is currently 125 and I’m to hoping to hit somewhere around 130 – 140 lbs.

I’ve watched a lot of powerlifting meets online so I can research and study. I’m amazed at how many powerlifters miss so many lifts on these things. That’s one thing I don’t want to do on a powerllifting meet is missing lifts. That’s why it’s pretty smart to come up with a plan ahead of time so you won’t miss any lifts on meet day. I’m not gonna miss any lifts on meet day. I want to get 3 white lights on everything so I have to make sure I pick my numbers smart and I’m going to do just that for this one.

When I test my p.r. on deadlift again in a few weeks and if I can’t hit 300 lbs. then I guess I could probably go for 290 lbs. I’m pretty sure I’ll be able to hit 300 lbs. or a little more, we’ll see. For the past weeks, I’ve been training for reps and strength and I know I’m getting stronger on all three lifts.

I want meet day to be my best day and don’t want to screw anything up. I want to go in there and put on a show for the spectators so I’ve been training hard and working for it each week. I haven’t slowed down my workouts at all. Still going to the gym 4 days a week. I want this to be a great day and don’t want to disappoint anyone so I’m working real hard.

After I test out my pr’s for all three lifts squats, deadlift and bench, that’ll be it for a while until meet day. After my pr week, I’m going to start doing a method called “peaking” and “tapering”. Meaning going pretty light each week before meet day so you won’t feel fatigue and ready to go. Before meet day, I’m thinking of taking a week off so I can be fully rested and healed and all that stuff. I want to be careful with my lifting before meet week ’cause I want to make sure I’m not all beat up and want to make sure I’m completely injury free. I want meet day to be my best so I have to be fully rested and be full of energy. That means on meet week I’m going to have to start going to bed a lot earlier.

The question is, will I win that belt that guy is holding in that photo? No, I probably won’t but maybe someday I will. I might win a trophy or two on meet day but that’s about it. Anyways and like I keep saying, I’m not into powerlifting to win trophies or awards. I’m into this to get strong and to do something challenging. Powerlifting gives me something to do and I want to do something fun.

I’m getting stoked for my third powerlifting meet. They are a blast to go to. It’s fun to show off what you can do and it’s a blast to watch the other lifters too. Thank god powerlifting is for everyone ’cause I get to do a sport for once in my life. I couldn’t play sports over the years. Powerlifting is my calling for sure.

Kev

Hit a new personal record on bench at 155 lbs. at the gym today…

So today on New Year’s Eve, I decided to hit the gym for chest day. Today was a great chest day as I just hit a new personal record on bench press at 155 lbs. today. It was a pretty easy lift too. I wasn’t able to get 155 lbs. for the past couple of weeks but I got it this time. Actually, I got 155 lbs. once a long while back but couldn’t get it again until now. I know I’m getting stronger on bench each week I do it. So I guess, training chest once a week is the trick to get more bench press strength. I’ve also been experimenting with progressive overload method on bench press which is working. Progressive overload, meaning adding more weight each set you do and do less reps each set. It’s been working so I’m going to keep doing that. Getting 155 lbs. p.r. on bench today is a great number to end the year with. This means I could probably get 160 lbs. next week and I’m going to give it a try next time.

I’m loving the bench press. It’s a great workout and I’m definitely feeling my chest beefing up each week. The bench is definitely the best chest exercise and they don’t call the king of all workouts for no reason.

For 2019, I’m hoping to get even bigger numbers on the bench. I’m hoping pretty soon in 2019, I’ll be able to bench 200 lbs. or over and I’m going to take my slow time and not rush to get there. I could probably reach to 200 lbs. next summer. I’m also going to try to get bigger numbers for squats and deadlift in 2019 as well.

Truthfully there are no easy tricks to get stronger on bench, squats and deadlifts. You just keep at it every week and you’ll get stronger the more you lift, lift and lift. That’s all there is to it really.

My gym days will keep going throughout 2019 and will keep the 4 day a week routine going with very little breaks. I’m really enjoying powerlifting training. Gonna keep at it.

Kev

The bench press the most dangerous workout in the gym? No not at all but what about these workouts???

People are always attacking the bench press and calling it the most dangerous workout in the gym. Is it really? No not at all.

If you want “most dangerous workouts” there are a bunch of others but you never see the bodybuilding industry attacking them. How come you never see the bodybuilding industry attacking workouts like barbell raises behind the head, lat pull downs behind the head, upright rows for shoulders, dumbbell front rows for shoulders and hack squat with knees together??? There are a few “most dangerous” workouts for ya but you don’t see people criticizing them but they do those workouts in the gym anyways.

I don’t do any of those workouts at all but I’ll admit that I experimented with upright rows for shoulders for a couple of weeks. If you want a workout that is hard on the shoulders, it’s not the bench press… try the upright row whether barbell or dumbbells. You’ll notice right away that the upright row is very uncomfortable. I experimented with upright rows for a little bit but I noticed something was up with my shoulders and it was making my joints uncomfortable too so then I immediately stopped doing upright rows.

In my opinion, I think the “upright rows” are the most dangerous workout but you see lifters do that workout in the gym all the freakin’ time. I also believe “upright rows” or “behind the neck” exercises are overrated. Both are very dangerous to the shoulders but you see a lot of guys and even women do them anyways.

In my opinion, the best exercises for shoulders are seated dumbbell presses and standing dumbbell lateral side raises. That’s how I got those big delts by doing those. You don’t need to do behind the neck barbell pressing for shoulders and don’t need to do upright rows at all ’cause those look risky to me. There are plenty of other great workouts for shoulders but instead you see people doing the dangerous ones.

It’s very weird to me that people call the bench press a dangerous workout but they’ll never admit that there are plenty of other dangerous workouts in the gym like those ones I talked about above.

Truthfully, though, ALL workouts in the gym are dangerous and you can get injured in ALL of them but those ones talked about in this video are the most dangerous of all.

I enjoy most workouts in the gym but I hate “upright rows” for shoulders. I wish people would quit doing them ’cause they are going to wreck their shoulders if they continue and their lifting days could be over for good.

Kev

I don’t understand why some don’t like the bench press. It’s a great workout and it’s helping me get more gains!

Well, I’m so glad that I’ve gotten into bench pressing full time. I’m noticing that the bench press workout is helping me get more gains and I’ve been noticing that my chest is beefing up ’cause of it. So many lifters like to trash the bench press and I don’t know why. In the past, I used to be a critic of the “bench press” exercise but it grew on me and now I love it. I think the barbell flat bench is better than dumbbell press but that’s my opinion. My upper body is starting to look like a bodybuilder ’cause the bench is helping.

Some say that the bench is hard on the shoulders and you could get shoulder injuries ’cause of it. Well, the bench don’t have to be hard on the shoulders. You just got to know where to hold the bar in the air and know where to bring it down. Keeping your elbows tucked in while benching is key to saving your shoulders. There are ways to save your shoulders benching, you just gotta know how to do it.

I’m finding benching pretty addicting. A lot of people say it’s the most dangerous workout but it don’t have to be as long as you know what you’re doing and doing it responsibly. To me, I think it’s a pretty safe  and easy workout. Of course, when you go for the heavy weights on the bench get a spotter whenever you think you’re in need of one.

I’m liking the bench press a lot as it’s helping my chest grow and like I said, I’m starting to look like a bodybuilder finally which I’m very proud about. I’m going to keep benching full time and just ignore the critics. Bench press overrated? Not really.

I think bench press is the best compound workout. The reason I’m getting into bench press, squats and deadlift full time is ’cause I need to do more compound stuff than just isolation stuff. In the past, I’ll admit that I’ve been focusing more on isolation stuff but I need to do more compound exercises which I’ve been doing.

I think the bench press is one workout that deserves more respect. I think some don’t like it out of fear of an accident or an injury or something, that’s probably what it is. I used to avoid the bench press like the plague but now I’m all over it and feel great about it.

Kev