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

It’s 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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Results 1 to 14 of 14
  1. #1
    mmm... meat... ottomanart's Avatar
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    cracking the max

    Anyone have any good ideas for breaking through a bench max that I have held for a few months but just haven’t been able to break. I bench 110kg (245lbs) and I haven’t been able to break it in a while. I am not overly worried about it but lets be honest who doesn’t want to get bigger? I also understand that 2 months isn’t a long plateau but I would like to break 125kg by July and if this plateau doesn’t crack at some point… well… My chest workout includes Flat Bench, Incline Bench, Dumbbell Press, and Dips (I also do push ups at night before bed). The standard response to the “want to lift more” question is “EAT MORE”… I am! (And then people say eat even more) I AM!!! What I want to know is what I can do in the gym… gym only!
    This is how I do my max right now:
    60kg x10
    70kg x10
    80kg x10
    90kg x8
    100kg x5
    105kg x2
    110kg x1

    Let me know what else I can do!
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

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  3. #2
    1000 or bust motoko013's Avatar
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    i just do flat bench 5x5 on monday and friday....(this is only for chest, i do the rest of BGB)...so far i've been able to up my rep weight 5 lbs. a week....i don't even try for max, but i know it has to be going up as well

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

    Any man under 200lbs is a woman - RhodeHouse

  4. #3
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by ottomanart
    Anyone have any good ideas for breaking through a bench max that I have held for a few months but just haven’t been able to break. I bench 110kg (245lbs) and I haven’t been able to break it in a while. I am not overly worried about it but lets be honest who doesn’t want to get bigger? I also understand that 2 months isn’t a long plateau but I would like to break 125kg by July and if this plateau doesn’t crack at some point… well… My chest workout includes Flat Bench, Incline Bench, Dumbbell Press, and Dips (I also do push ups at night before bed). The standard response to the “want to lift more” question is “EAT MORE”… I am! (And then people say eat even more) I AM!!! What I want to know is what I can do in the gym… gym only!
    This is how I do my max right now:
    60kg x10
    70kg x10
    80kg x10
    90kg x8
    100kg x5
    105kg x2
    110kg x1

    Let me know what else I can do!
    1 - Stop doing pushups

    2- What does the rest of your workout look like?

  5. #4
    mmm... meat... ottomanart's Avatar
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    Day 1: Chest and Back (1)
    Chest:
    Flat Bench
    Incline
    Dumbbell Press
    Dips
    Back:
    Seated Cable Rows
    RDLs
    Forward flyes
    Lat pull downs
    Dead lift
    Pull ups and Chin ups

    Day 2: Arms and Shoulders
    Arms:
    Dumbbell Curls
    Skull Crushers
    Concentration Curls
    Skis
    Machine Curls and Tricep pull downs
    Chin ups
    Shoulders:
    Flyes
    Shoulder Press
    Shrugs
    Arnies

    Day 3: Legs and Back (2)
    Legs:
    Squat
    Lunges
    Hack Squats
    Caft Raises
    Dead Lift
    Back:
    Bent barbell rows
    Seated Cable Rows
    Dumbbell row




    Day 4: Abs and forearms (odd day in, random stuff)
    Hanging knee raise
    Sit ups
    Forearm Curls
    Reverse Curls
    Power clean
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

  6. #5
    Hulk Smash! LouPac's Avatar
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    What are your sets and reps like? Looking at that split it really looks like you're overtraining.

  7. #6
    Hardcore cts122's Avatar
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    Try Kelly Baggett's plan, and I think you should have more rest in your split
    “I’m not like everyone. I don’t live like they live. I don’t eat what they eat. No donuts. No coffee with cream & two sugars. No morning papers. It’s 6:52am & I’m on my second meal. While everyone else is hitting the snooze, I’m hitting my stride.” Frank Mcgrath

  8. #7
    mmm... meat... ottomanart's Avatar
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    I am just looking for help with Bench so I will just run up the details on that.
    Chest:
    Flat Bench: 60kg 10x1, 70kg 10x1, 80kg 8x1, 90kg 6x1, 100kg 3x1, 110kg 1x1
    Incline: 30kg 10x1, 40kg 10x1, 50kg 10x1, 40kg 10x1, 30kg 10x1
    Dumbbell Press: 12kg 10x1, 15kg 10x1, 18kg 10x1, 15kg 10x1, 12kg 10x1,
    Dips: (no weight add) 3 sets of 15

    Before you tell me I am over working (which my very well be true) I have been puting this together for over a year. It works for me and it feels good. If you are going to tare it apart please also give me some good ideas of what I could do instead.
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

  9. #8
    Getting un-streamlined Progress's Avatar
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    I would say lower the volume and up the weight. With less volume you can increase the intensity.

    I think a rep scheme more like 2-3 x 6-10 is more up your alley.

    GL

  10. #9
    mmm... meat... ottomanart's Avatar
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    I could see doing that as a building program... I'll give it a try...
    Thanks for the help...
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

  11. #10
    Iron4Life
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    It definitely sounds like you have grown stagnant on your program.. a year do the same thing, your muscles become accustomed to the same sets/reps/etc...

    Have you read some of the WBB articles on different programs?
    http://www.wannabebig.com/category.php?cat=4 (3 different program to choose from)
    Or a new one that is popular is Built's program:
    http://www.wannabebig.com/article.php?articleid=255

    Or read some of the articles on maxing:
    http://www.wannabebig.com/article.php?articleid=146
    http://www.wannabebig.com/article.php?articleid=202
    http://www.wannabebig.com/article.php?articleid=254
    http://www.wannabebig.com/article.php?articleid=257

    Good luck

  12. #11
    Senior Member
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    Quote Originally Posted by ottomanart
    I am just looking for help with Bench so I will just run up the details on that.
    Chest:
    Flat Bench: 60kg 10x1, 70kg 10x1, 80kg 8x1, 90kg 6x1, 100kg 3x1, 110kg 1x1
    Incline: 30kg 10x1, 40kg 10x1, 50kg 10x1, 40kg 10x1, 30kg 10x1
    Dumbbell Press: 12kg 10x1, 15kg 10x1, 18kg 10x1, 15kg 10x1, 12kg 10x1,
    Dips: (no weight add) 3 sets of 15

    Before you tell me I am over working (which my very well be true) I have been puting this together for over a year. It works for me and it feels good. If you are going to tare it apart please also give me some good ideas of what I could do instead.

    IMO - Once you are warmed up, you dont need to warm up for every exercise.......Warm up for your flat bench and then just do your working sets on incline and dumbell press. Your weight on incline and dumbell press seem really light compared to your dumbell press. I would move those up front and focus on those....I think you should be doing at least 80kg on dumbell presses and incline. I would also add some weight and drop the reps on dips.
    Bench - 315*1 Goal 325
    Squat - 275*4 ATF Est 1RM = 300 Goal 310
    Deadlift - 405 x3 Est 1RM = 429 Goal 455

    Goal by 6/1 1010


    I just started doing real squats and deadlifts about a month ago so hopefully these will grow quickly.

    http://www.fitday.com/WebFit/PublicJ...ner=JaCelica2k

    http://www.wannabebigforums.com/showthread.php?t=78791

  13. #12
    Senior Member Natetaco's Avatar
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    I was gona say also your incline and db press are much lighter than flat bench. Seems like your getting to worn out on flat to me.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  14. #13
    Gamer/Lifter
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    Um, I am doing 5x5 for my work out to get my bench up. At the end of this month when I end the current program i'm on, i'm going and max ouit, then go to a heavy set of 3x3

  15. #14
    mmm... meat... ottomanart's Avatar
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    Quote Originally Posted by bearwolf
    It definitely sounds like you have grown stagnant on your program.. a year do the same thing, your muscles become accustomed to the same sets/reps/etc...
    Let me clear that up... I just started this split two weeks ago. My comment was that "I have been building" this split for the last year... perhaps I should have been more clear... building UP TO!!!

    I will look in to jumping the weight up (and lessening my sets) on my inclines and DB presses though. As I said the spilt I have been doing feels good and as I have only been doing it a few weeks I want to give it a chance… then again I also want to build strength, so I guess I will have to see what I can do…

    Thanks for the wisdom…
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

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