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Old 11-04-2009, 02:18 PM   #11
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you proably have the muscle mass and strength to do it but singles are a whole technique in themselves you almost have to practice heavy singles and doubles for a few weeks to be able to perform optimaly I see lots of guys that have the muscle mass to be really strong but thier technique is kinda screwy like I did 280 12 but I cant bench 380 but I'm legthy to I wanted to get to 405 during the summer to but only made it to 370 then my desire to force feed myself gave out its hard to keep it up for more then 6 or 8 weeks then life happened and I'm back down to 350 but oh well the cold is comming lol
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Old 11-04-2009, 02:21 PM   #12
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plus a lot of peoples lifting number are inflated just because you can go to youtube and see everyone in and there mother benching 405 doesnt make it easy a raw 405 bench is a lot better then people realise even a raw 405 squat is decent
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Old 11-04-2009, 02:37 PM   #13
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Quote:
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you proably have the muscle mass and strength to do it but singles are a whole technique in themselves you almost have to practice heavy singles and doubles for a few weeks to be able to perform optimaly I see lots of guys that have the muscle mass to be really strong but thier technique is kinda screwy like I did 280 12 but I cant bench 380 but I'm legthy to I wanted to get to 405 during the summer to but only made it to 370 then my desire to force feed myself gave out its hard to keep it up for more then 6 or 8 weeks then life happened and I'm back down to 350 but oh well the cold is comming lol
The fuck did you just try saying???
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Old 11-05-2009, 12:54 PM   #14
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I think you guys are right, there is a huge difference between 10 rep strength and 1 rep strength and the calculators are just a very rough estimate.

Steve sent me a great 1-rep rest pause routine that I will follow to get that max up. My goal is to raw lift 400lbs by New Years, and I will take video of it.

I figure if I post my plan here I will have extra motivation to get it done.

I'm going to follow the principles of the Spike Diet when it comes to junk food only on the weekends. I will eat at 3,500 surplus every week to add the extra muscle.

That would be about 2,500 calories Monday-Thursday and then 4,000 Friday, 6,000 Saturday, and 5,000 on Sunday.
I will also up my protein from 220 grams to 300 a day.

Or is 300 grams too much? I've read so many conflicting stories on that.

I just weighed myself and I'm 224lbs, my bodyfat is about 12-13%, I know having a surplus meens I will probably gain a little bit of fat but I will also be doing more intense workouts.


Do you think I should go with 4 day splits, or should I keep a full week of recovery in there?

In March I plan on going back to one Spike Day a week and dropping the extra fat to get ripped for the summer again.

I do so much better when I have a plan in place.

I am really excited for my rest-pause workout on Monday.

Thanks guys
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Old 11-05-2009, 01:21 PM   #15
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Agreed!

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The fuck did you just try saying???
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Old 11-05-2009, 01:34 PM   #16
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I would train with a 3-4 day program. Personally, I get stronger with doing only one day of bench per week, but some guys do a heavy (max effort) and a speed day (dynamic effort).

If you've been going up in bench weight, I wouldn't mess with what's working. If you're doing once per week, stick with it.

Regarding calories and protein, 300 grams isn't too much. I wouldn't push yourself over that number on purpose. The calories alone will help you gain/maintain strength.
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Old 11-05-2009, 02:02 PM   #17
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Quote:
Originally Posted by chess315 View Post
you proably have the muscle mass and strength to do it but singles are a whole technique in themselves you almost have to practice heavy singles and doubles for a few weeks to be able to perform optimaly I see lots of guys that have the muscle mass to be really strong but thier technique is kinda screwy like I did 280 12 but I cant bench 380 but I'm legthy to I wanted to get to 405 during the summer to but only made it to 370 then my desire to force feed myself gave out its hard to keep it up for more then 6 or 8 weeks then life happened and I'm back down to 350 but oh well the cold is comming lol
Here is a little somthing to help with your posting. A little time invested would be time well spent. First and foremost, learn about periods.

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Old 11-05-2009, 06:56 PM   #18
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plus a lot of peoples lifting number are inflated just because you can go to youtube and see everyone in and there mother benching 405 doesnt make it easy a raw 405 bench is a lot better then people realise even a raw 405 squat is decent
A raw 400 is extremely impressive, at any natural weight. You nailed that dead on.
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Old 11-13-2009, 10:34 PM   #19
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To get a true idea of a 1 rep max you have to prepare yourself for it ahead of time with partial movements. If you couldn't do 400lbs to a 3 board chances are you won't do it off your chest, I am not knocking you in any means 315 for 10 is more then I can do on the bench. Try hitting 400 from some partial movements to get an idea of how it will feel of your cns and where your sticking point is. Also no need to jump so far ahead, if the most you ever benched was 365 go for 375 and make steady gains. No need to rush yourself.You gave me a great idea for an article ! Good luck on your pursuit!
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