The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member berfles's Avatar
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    315 bench by the new year; possible?

    I maxed out at 280 a couple weeks ago, is it reasonable to set a goal for three plates per side by January 1st?
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

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  3. #2
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    yes.

  4. #3
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  5. #4
    Senior Member berfles's Avatar
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    I was going to try that program but I can't do at least 3 of the exercises and never thought about which ones could replace them.

    EDIT: I think what I'll do is see where I'm at at the half way point and if it's not good enough I'll try the routine above.
    Last edited by berfles; 09-21-2008 at 07:06 PM.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  6. #5
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    did you ever post a video of the 280?

  7. #6
    Senior Member berfles's Avatar
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    Nope, it's here somewhere but I never posted it. I saw in the video that my elbows still flared a lot and it made me too mad to post. Still working on that for max attempts.
    Last edited by berfles; 09-21-2008 at 08:01 PM.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  8. #7
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    Well in that case you can probably get close to 300 if not more with an improvement in form (and a lift off lol).

    No offense intended of course.
    Last edited by Reko; 09-21-2008 at 09:17 PM.

  9. #8
    Senior Member berfles's Avatar
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    How quickly would it come once I get used to benching without so much flare, because right now I can't do jack **** without flaring a bit.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  10. #9
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    Well, from what I understand the metal militia guys are about flaring at least at the top, so that in itself isn't bad, maybe you are just doing it too soon. I'm not a bench expert at all but have had a fun time going from 315-365 in a month or two just improving form (staying tight, elbows tucked, and pulling the shoulder blades together, using the lats, good leg drive, touching lower on hte torso (and higher in the ROM) etc).

  11. #10
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    Travis and Vincent would be the best people to direct bench for stuff to.

  12. #11
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    May I ask what your chest workout looks like now? Are you powerlifting or BBing?

    You have a few months until Jan 1st and only are looking to add 35 more pounds.....that shouldn't be a problem.

  13. #12
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    most raw benchers flare a bit more then shirted benching.

  14. #13
    GFH Lones Green's Avatar
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    PM your video to Travis Bell, i'm sure he would be glad to help you. listen to the things he says and implement them. 315 should be a joke by the new year!
    23 years old
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    www.atlargenutrition.com

  15. #14
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    Quote Originally Posted by smokinHawk View Post
    most raw benchers flare a bit more then shirted benching.
    Yup.When Raw benching,you are at your strongest-elbows flared.Just ask Jim Wendler.

  16. #15
    Senior Member berfles's Avatar
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    Quote Originally Posted by Tennessee Mike View Post
    Yup.When Raw benching,you are at your strongest-elbows flared.Just ask Jim Wendler.
    So confused

    So now it's acceptable to flare? I never heard about the raw vs suited debate last time it was brought to my attention...
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  17. #16
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    Keep your elbows in when going down,and flare(a bit) when pressing.Unless your triceps are incredibly strong,your gonna lose lbs if you try keeping them tucked the whole time.Im not talking excessive.

  18. #17
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    Quote Originally Posted by berfles View Post
    I maxed out at 280 a couple weeks ago, is it reasonable to set a goal for three plates per side by January 1st?
    What kind of gains have you been making every month, if its real slow then you probably wont make it,if your making good gains then you might.
    I cant seem to get past 295 but i am to dam skinny.

  19. #18
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    If you have a set goal,you need to be deliberate about it.Work with percentages,so you can track your strength increases.

  20. #19
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    Adding a few lbs bodyweight might not hurt either.

    just a thought.

  21. #20
    Senior Member berfles's Avatar
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    I've been gaining a steady 1.5-2lbs a week for more than a month now. Here is my weight log:



    In mid June I maxed out at 250lbs, so in about 3 months I got my bench of 30lbs and that was while being stuck in a rut for a few weeks at repping 225. Hopefuly tonight I will complete my 5x5 with 235lbs, last week I got 5-5-5-4-4 so I should be alright. It usually takes me 2 bench sessions to get through a new weight provided I don't get stuck. It'll probably be close, but I'm going to start training my triceps more because that's my main sticking point.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  22. #21
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    You seem to have a good handle on it.So my question is,why start a thread asking us if you can do it?Just do it?

  23. #22
    Senior Member berfles's Avatar
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    Just for a little reassurance and I didn't really realize I already almost put 30lbs on my max in the same amount of time
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  24. #23
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    Like Mike said, it seems like you are on your way. If you feel like you need more tri strength, you can always add in 3-4brd presses, more close grips, etc.etc. Those have seemed to help me get past a sticking point and get things moving again.

    Good luck.

  25. #24
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    Quote Originally Posted by berfles View Post
    So confused

    So now it's acceptable to flare? I never heard about the raw vs suited debate last time it was brought to my attention...
    a little bit yes, not like a full out flare or a full tuck but in between.
    with a shirt you are usually put in a different groove.
    the tucking and flaring has allot to due with stability and control.
    go down with a moderate tuck, then when you begin to press and you start to come up flare then a tad about 3-4" off your chest.

    a few things that could add some quick pounds to your bench would be: set up with an arch, trying to get most your body weight on your shoulders. you might try widening your grip some, like a 1/4" depending where its at (small changes only) unless its at max allowable width already.

  26. #25
    Breaker of Skulls Guido's Avatar
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    Follow the tips that you've been given and it's certainly possible fro you to hit 315 by the end of the year, or soon after. If nothing else, you'll keep gaining and you'll be there before you know it.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


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    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

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