105kg, 110kg or 115kg next month

doing a peaking program now

strongman . how long have you ben doing Smolov Jr?

first day yesterday, now d2 w1

hoping that my shoulder can stand it

owh btw how heavy the one in the video?

100kg sharp, was using oly weights ;_;

heavy, btw good luck pursuing your targeted PR

Hey guys I've recently joined a gym 8 weeks ago

167cm 69kgs

I started benching 3x10 at 5kg each side..

2 weeks ago I am able to do 3x10 at 27.5kgs a side.. Problem is I can't seem to be benching at 30kgs at each side and stuck at 27.5kgs..

So this week I have been trying a new workout program 5x5 and manage to hit 32.5kgs a side on the last set.. What I did was moderately increased the weight from 27.5kgs 1st set to the last set 32.5kgs

So the question now is.. for gaining strength Do I stick with my 5x5 or 3x10?

ps. I rest 2 mins in between sets. Is it to little for benchpresses?

Thanks!!

Rest longer for power/strength training. Lower reps.

How low is low?

Sorry still pretty new!

Btw do the bars need to hit our chest for a full range of motion? Cause someone at the gym asked me not to hit my chest

1-5 reps for power/strength

maybe what he ment was dont bounce the bar off your chest

This post has been edited by zaxxshoxx: Feb 21 2013, 12:44 PM

You tell that faggot at the gym that I said to touch the damn chest when benching and if he's got a problem come take it up with me. If it's anything i hate more than durian, it's fools who give retarded advice like that.

Yes i'm in a bad mood btw.

Haha I will!

Have a great day bro! Chills!

Thanks for the pointers! Can't wait to bench 1.5x of my weight like you guys!

Actually I'm benching 2x my BW. But I don't specialize in the bench. So it's kinda weak.

Friendly tips if you want to do smolov jr, ;_;

1) warm up your shoulder
2) day 1 and 2 should be easy, 2 minute rest should be sufficient
3) carb up
4) do some rotator cuff
5) don't do any supplementary exercise if this is your first cycle
6) face pulls ;_; if you really want to do supplementary for dat dere shoulder health

8x10kg plate.....8 reps...to failure...
would't wake anymore...LOL..

I know this is pitiful. I can only bench 40kg.

It would be more interesting to know the lifting weight/body weight ratio & reps and 1RM/body weight ratio

what is your bodyweight?

71-72 last I checked. 175cm.

i am same height as you. weight around 64kg. can bench around 60kg. u need to de-load and reload again.

This post has been edited by playstan211: Mar 13 2013, 12:20 PM