Arkk's Weight Lifting / Fitness Thread

It's about getting your nervous system prepared for a heavy load. If you just say, warmed up with a high set of 8 at 225, you're going to get crushed when you do your max.

I can't speak for the sets from 405-445, but the idea is correct. You'd probably want to ask on a powerlifting forum though for a better idea of what the sets should be (Itlan could be right though).

Chest night anyway...will try it.

OK...last night I tried with the 8 set buildup. Way too many sets. I got the 440 on set 7 up no problem. So easy that I may have gotten 3 with some assistance on that third rep. Went for what BB.com says would be my max weight. 470 slammed thru my chest to the floor. I was gassed. No way I can hit that weight with that many sets.

8 sets with the majority of those only being singles is not a lot of sets at all. Most powerlifters will have 15+ main sets, depending on the program of course.

If you're not used to powering through singles and doubles, then maybe I can understand. Also, don't believe those 1RM calculators. It's a very, very rough estimate of your strength.

Did you jump from 440 to 470? Have you ever hit 440+ before?

LachiusTZ_sl said:

Brahma, I don't really require a warm up etc so you might want to try:

225x5, 275x3, 415x1, then go for the max.

But I'm designed funky, and how I lift etc is not normal.

Edit: Lol, forgot what I was going to ask. We have any people here able to do 100+ pushups at a time? Used to have a friend that could, was always jealous of it.

Click to expand...

Tenks probably could, lanky fuck.

I saw some thing online a few weeks ago about how to get to the 100 pushups mark in a couple months of work. Seemed like it would work (I did it for a few weeks and went from 20-25 to 35-40 but now i'm doing weights instead).

Itlan_sl said:

8 sets with the majority of those only being singles is not a lot of sets at all. Most powerlifters will have 15+ main sets, depending on the program of course.

If you're not used to powering through singles and doubles, then maybe I can understand. Also, don't believe those 1RM calculators. It's a very, very rough estimate of your strength.

Did you jump from 440 to 470? Have you ever hit 440+ before?

Click to expand...

Nah. Never even tried past 405.

Brahma_sl said:

Nah. Never even tried past 405.

Click to expand...

Then those calculators don't mean shit. You should've worked up in 10 pound increments, your body was probably in shock from 470 hanging above it's chest.

God damn you're strong though.

Itlan_sl said:

Then those calculators don't mean shit. You should've worked up in 10 pound increments, your body was probably in shock from 470 hanging above it's chest.

God damn you're strong though.

Click to expand...

LOL...maybe you missed the part where I said it pretty much slammed on my chest!

Brahma_sl said:

LOL...maybe you missed the part where I said it pretty much slammed on my chest!

Click to expand...

You put up 440, though. That's no small feat man. And a 30 pound jump like that is massive.

Well today is our gyms (and a couple other gym's are joining in) bench press competition. We figure that 435 will win my weight class. I SHOULD win this. Free gym membership on the line here! Wish me luck.

Well that was the most boring comp ever. Everyone backed out when they saw who was in their weight classes. Such bullshit. I won Super Heavy at 425.

haha, nice work dude. sucks your weight class is full of pussies.

Brahma_sl said:

Well that was the most boring comp ever. Everyone backed out when they saw who was in their weight classes. Such bullshit. I won Super Heavy at 425.

Click to expand...

Were you bringing the bar all the way down to your chest with a pause rep? Just curious since I saw your video doing 315 and your reps were at least 4 inches away from your chest.

Warrian_sl said:

Were you bringing the bar all the way down to your chest with a pause rep? Just curious since I saw your video doing 315 and your reps were at least 4 inches away from your chest.

Click to expand...

You have to touch your chest. Ass and back must remain on bench. Bouncing not allowed.

Brahma_sl said:

You have to touch your chest. Ass and back must remain on bench. Bouncing not allowed.

Click to expand...

Sorry if I missed it, but what's your typical chest routine? I'm looking to do something a little different... I can feel myself starting to plateau after I hit 365. I'm wondering if I should just start eating more or change up the routine a little. I'm not really looking to be a power lifter or doing a ton of sets with higher weight and low reps.

Warrian_sl said:

Sorry if I missed it, but what's your typical chest routine? I'm looking to do something a little different... I can feel myself starting to plateau after I hit 365. I'm wondering if I should just start eating more or change up the routine a little. I'm not really looking to be a power lifter or doing a ton of sets with higher weight and low reps.

Click to expand...

I do flat/incline/decline 3 sets of 10 each. I then do cables high/low/mid 3 sets of 10. I then finish off with machines, at lighter weight flat/incline/decline for 3 sets of 10. That's 3 of the 4 weeks a month.

I then swap to machines primarily and benches as finishers. cables always in the middle.

My bench is different in a couple ways. I either never touch my chest...like 3 inches above. Or I rest the weight on my chest for 2 seconds. (lower weight of course) keeping the same reps and sets.

Brahma_sl said:

I do flat/incline/decline 3 sets of 10 each. I then do cables high/low/mid 3 sets of 10. I then finish off with machines, at lighter weight flat/incline/decline for 3 sets of 10. That's 3 of the 4 weeks a month.

Click to expand...

So for chest, you're doing 27 sets? Jesus fuck. If that's what's required to push 450, gonna go ahead and scratch that off my bucket list. Do you do any cardio? Supplemental muscles with chest? I usually do Chest/Bi's, Back/Tri's, Shoulders/Traps, Legs and work in abdomen work throughout the week. With 20-30 mins of cardio, I'm already at the gym for 70-90 minutes. It sounds like you're there for at least 2 hours, maybe 3. Fuck that.

No. Supplemental sets. My gym routine is never more than an hour really unless I talk to scrubs. 30-40 minutes for back and legs depending on exercises. Not there long at all. Longest day is shoulders...which may go like 1 hour 15 minutes.

Chest Monday
Back Tuesday
Shoulders Wednesday
Legs Thursday
Arms/Core Friday
Off Weekends usually.