Friday
Low Cable Row
2/3rds stack x 15 reps, stack x 15 reps, stack + 4.5 stacker plates x 12 reps

Close Grip Bench Press
to 170kg x 1 reps, 175kg x 3 x 1 reps (No2 was fast)

Dumbbell Wrist Curl
to 40kg x 11 reps

Bwt: 329lbs (149.5kg) 1lb less than my all time high

Pic of this months TD

And thar she blows. I did MORE than 4 plates!! Success!!

So a little on the how.
Close vs wide grip
Years ago I benched a more conventional width. However I started to get a LOT of discomfort in my shoulder joints. To the point of not being able to lay on either side to sleep. Joint products helped but also changing the hand spacing. Some of us are chest/pec dominant for bench press. I press with my arms. Most of the crazy heavy equipped guys go almost out to the collars. It shortens the range. Find what works for you
Strong Triceps and upper back
All and I mean ALL top bench press specialist do accessory work. For me that's heavy skull crushers and, on bench days, a little upper back work. Yesterday was Iso Lever Lateral Rows - it can also be low cable rows etc. A lot of the top guys do rear delt work
Speed = power
The faster I move the lighter weights, inc warm ups, the more likely I am to move the bigger weight. Ditto making like your trying to move the bigger numbers quicker - it brings more muscle fibres 'online'.
DO the damn work!!
I forgot, going all out with attempts 2 weeks ago, that I NEEDED to be a little closer and doing multiple singles before actually maxing out. If you do the work (planned sets and reps) then you pretty much make it a given that you'll succeed
Warm ups
I ALWAYS warm up. That includes starting with a broomstick

strong as a bull.
well done!

Mobster wrote: ↑Sun May 21, 2023 9:12 am Friday
Low Cable Row
2/3rds stack x 15 reps, stack x 15 reps, stack + 4.5 stacker plates x 12 reps

Close Grip Bench Press
to 170kg x 1 reps, 175kg x 3 x 1 reps (No2 was fast)

Dumbbell Wrist Curl
to 40kg x 11 reps

Bwt: 329lbs (149.5kg) 1lb less than my all time high

Pic of this months TD

You give bro, well the strength grows, keep it up

Stopped the dbol and var but I'm keeping the MK677 running.

Yesterdays workout included working to 140-kilos / 308lbs x 3, 5 and 6 reps on Bench.

Mobster wrote: ↑Sat Jun 03, 2023 8:31 am Stopped the dbol and var but I'm keeping the MK677 running.

Yesterdays workout included working to 140-kilos / 308lbs x 3, 5 and 6 reps on Bench.

Honestly, I think those are average scores for your weight. You're wasting your potential, press harder on your diet, more protein, I think you have 200 kg at your fingertips with your weight.

Hany-Support wrote: ↑Sat Jun 03, 2023 8:55 pm

Mobster wrote: ↑Sat Jun 03, 2023 8:31 am Stopped the dbol and var but I'm keeping the MK677 running.

Yesterdays workout included working to 140-kilos / 308lbs x 3, 5 and 6 reps on Bench.

Honestly, I think those are average scores for your weight. You're wasting your potential, press harder on your diet, more protein, I think you have 200 kg at your fingertips with your weight.

1. It's literally the first session after maxing out last week so think on.
2. I was on cycle and now I'm not
3. I'll be 59 this year. I attempted 200kg/440lbs 2 x in my mid 40's. I weighed 280 (off cycle)-300lbs (on cycle) then.
4. I have parts of the year when I push it hard and others when I back off - such as now. NO ONE should go hard all the time.

All that said I did start to look at 5 plates on the bar... a visualization thing

Mobster wrote: ↑Sun Jun 04, 2023 8:31 am

Hany-Support wrote: ↑Sat Jun 03, 2023 8:55 pm

Mobster wrote: ↑Sat Jun 03, 2023 8:31 am Stopped the dbol and var but I'm keeping the MK677 running.

Yesterdays workout included working to 140-kilos / 308lbs x 3, 5 and 6 reps on Bench.

Honestly, I think those are average scores for your weight. You're wasting your potential, press harder on your diet, more protein, I think you have 200 kg at your fingertips with your weight.

1. It's literally the first session after maxing out last week so think on.
2. I was on cycle and now I'm not
3. I'll be 59 this year. I attempted 200kg/440lbs 2 x in my mid 40's. I weighed 280 (off cycle)-300lbs (on cycle) then.
4. I have parts of the year when I push it hard and others when I back off - such as now. NO ONE should go hard all the time.

All that said I did start to look at 5 plates on the bar... a visualization thing

That would explain everything.
You know, I didn't write it offensively, just training, I see how most people walk save or 80% sit on their phones or come to chat

I'm waiting for your more and more powerful workouts then
Progress healthy

No issue. People will benefit by reading