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First time benching 315 in 2 years

macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,628
1,045
#13
Was looking through my training vids and found a vid from the last time I was training bench heavy. It was 2014! Had no idea it was that long ago. About a month after I shot this vid I was in a bench meet put on by my gym (I am not even really a good bencher but with all the smack talk I had to show). Anyway, I hit a 420PB and then tired for 440 and failed. In the process I rolled my shoulder out and that messed me up.

I had rehabbed my shoulder to where I was ready to try lifting heavy again, and I got rear ended in the car accident 2 years ago. Since then, just about anything has felt sketchy since my back is unpredictable.

So really in the past 6 years I have probably had only 3 or 4 sets at 315. (Just to see where I am at). Most all my work the past 6 years is reverse grip w/ 135 and maybe a few normal sets w/ 225. I utilize a lot of TUT, and extended sets. Eg do 10 reps, rest 10 sec, then do AMRAP, rest 10 sec, AMRAP, 10sec rest.

This is as strong as I have been when I was running all periodiszed training 5/3/1 for a few years.

 
macgyver

macgyver

TID Board Of Directors
Nov 24, 2011
1,628
1,045
#15
Get a proper bench pad... Thompson fat pad. Leave that razor thin shit for the commercial clowns.

Whats worse than the width is the height of that bench. It is like 2" higher than a standard bench and I can barely touch (Im 5'9). I have a standard height flat bench I can put in my racks but then I need to pull the safeties off so I dont hit them. (which I am too lazy to do). With this bench it is the perfect height if I ever have to ditch. It is just lower than my chest, but not so low that I am stuck under it.

When I was really trying to go for weight, I worked on leg drive , etc. It did make a difference and got me from 405 to my PB of 420. But when repping I never really set up like I might try for a single.

Never benched on a wide bench before, but I have seen where there are pads...etc. Might be a stupid question, but does it really make a difference?
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,623
503
#17
Same boat as you.. shoulder and back issues. Just put 295 on the bar for the first time in 2 years. Moved along fine for a few reps but my shoulder wasnt super happy about it! Still grinding away, but Man it’s true if you don’t use it you lose it
 
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