300 Pound Bench Press!!!!

Here's a post I never thought I'd write......I am now a proud member of the 300 club!!!!

I had no thoughts of benching 300 pounds when I woke up this morning. However, we had a great atmosphere at the gym today and I was feeling pretty good, so on the advice of someone who knows what he's doing, I gave it a shot. It moved surprisingly well. So much so that I will probably try 305/310 before year's end. 

It has been a very long journey to get here and there were many times where I thought that this day wasn't in the cards. To say I am pumped is an understatement.  

Cool 5RM on deadlifts today, too, @ 500 lbs.

480 Squat PR

I forgot to post this, but I had a nice 480 pound squat PR on August 12.

My progression was 365-405-430-460-480.   The rep at 430 was OK, but 460 flew, so I felt pretty confident with 480.  That ended up being probably a RPE9. I may have been good for 485/490, but I was happy enough with 480 that I stopped there.  The road to 500 is getting shorter and shorter.

Current lifetime numbers:  480-295-555

295 Bench PR

I forgot to post this on July 4... hit a sloppy touch and go bench PR @ 295.  After failing that weight probably 6 or 7 times, I'm thrilled!  

300 is getting close......

Impromptu Deadlift PR

Today's session was bench press and deadlifts, without anything specific planned for deadlifts.

To bury the lead, benching went well...I worked up to a legitimate pause @ 285 lbs., which I think would have been a good lift in a competition setting.  I followed that up with 205/14, which is a 15 pound increase over my previous 14RM and a 5 pound, 2 rep increase over my previous 12RM.

On to deadlifting....425 felt super easy, so that made me think that I'd pull 500+ today. 465 flew. 505 was solid enough that I decided to load the bar with 535. It went up surprisingly fast. My PR at this point was 546, so I decided to put 555 on the bar.....and it was good for a 9 pound PR!

I had a goal to hit a PR in something by my 46th birthday in late August, so it's awesome that the goal was achieved with a lot of time left.

Maybe a bench PR on the horizon?

Nice Bench 5RM

255/4 (4RM), followed by 255/5 (5RM).  After doing two more sets of 3, I hit 265 for a 4 second pause.  I've been benching essentially every workout these days and my body is continuing to respond. Maybe this is the year I finally hit 300. 

Huge Trap Bar Deadlift PR

Haven't tested this in a while... last PR was 551 in November 2021.

Today, I was good for 590!! That is the most weight these hands have ever held.. pretty cool.

285 Pound Paused Bench Press

The 285 pound paused bench press attempt was successful tonight, good for 9 more pounds than what I managed at the competition two months ago. Not too shabby.

I also hit 350/4 with SSB squats, which represents a modest 4RM.

Two Rep Maxes

Bench: 225/11 (tied 11RM)

SSB Squat: 340/7

Random Things

Bench: I just completed a cycle of Smolov Jr. to get my bench press kick started again.... ended up getting a pretty fast touch and go 280. I'm going to try a paused 285 next week just for fun. I've learned that I respond to high volume,  so I am going to keep it up for a few months and then see if I can maybe get that elusive 300...... 

Deadlift: I've been playing around with hook grip lately and pulled 520 the other night. I like how the reps feel over mixed grip with the exception of how much the thumbs hurt at the top. Multiple rep sets are especially painful. If I am going to quit mixed grip, which I think I am, the happy medium will be doing multi rep sets with straps and singles with hook.

Squats: Hit a SSB PR tonight @ 405.

Planks: been doing a 2:00 minimum plank every day for the last 4 days.... going to "keep it continue", as Sammy Sosa would say, for the foreseeable future.

Goals.... hit a PR in one of the big three by my 46th birthday, which is August 25.

Competitions......considering one in November, but too early to say for sure.

Recent Rep PRs

I've had a few rep PRs on various exercises over the past couple of weeks:

Squats: 365/7

Incline DBs: 70's/20, 95's/6

DB Shoulder Press: 85's/4

Trap Bar Deads: 530/4

Trap Bar Deadlift Fun

Had some fun with trap bar deads tonight:

160/5, 250/5, 340/5, 430/3, 480/1, 520/1, 560/0, 430/5, 430/10 (10RM)

560 would have been a 9 pound PR...it slipped out of my hands near the top. If I used chalk, I think I would have been good for it. 

My previous 10RM was 406 two years ago, so not bad there.

2023 Steel Mill Iron Showdown Results

I competed in my second ever full powerlifting meet on March 18, 2023 at Steel Mill Fleming Island in Florida. It was a USPA drug tested competition run by USPA South Carolina.

I ended up coming away with Florida state records in my age and weight class for the squat, bench press, and deadlift. (110kg, age 45-49)

Squats: Opened with 408, which qualified for the record. I then failed two consecutive attempts at 435. That was pretty frustrating because I’ve done that weight and more many times in the gym. The first failure was due to up and down movement. I am not really sure why I failed the second time. It may have been because of slight knee movement prior to racking the weight. It looked like a good rep to me on video. Shrug. 

Bench: I was good on all three attempts: 254, 270, & 276. Nailing that 276 in competition was pretty exciting and it represents an 11 pound meet PR. 

Deadlift: Also successful in all three: 485, 513, 546. 485 flew and 513 was also fast. Based on that, I decided to wing it and try an all time PR @ 546. Three white lights and a 22 pound meet PR resulted.

State Records:

Squat: 408

Bench: 276

Deadlift: 546

Special thanks to my wife for supporting me and for driving up and back to be my handler and to take videos. Another special shout-out to our babysitter for helping us out big time!

I’d also like to mention the various folks I’ve met in Florida that have encouraged me to give this sport a try. There is no way I would have ever done this if I never walked in to Power Strength Gym in Orlando some 5 years ago.

Iron Revolution, Week 7, Day 3

Last true session before the meet next Saturday.

Deadlifts (3x1)

465/1,1,1 (all three moved slow)

GHR (5x10)

Pull Ups (50; assisted pull up machine)

Triceps Pushdowns (3x35)

Ab Wheel (3x10)

* I was not in love with how deadlifts moved today, considering I'd like to open in the 485-495 range. Overall, I'd rate this meet prep as subpar. My all time PRs, 475-290-540, do not appear to be in play next week. However, maybe I can set some new meet PRs, which currently sit at 430-265-524.

Tomorrow, I will set up my squat and bench press openers, then do a super light session on Wednesday, and then off we go on Saturday. 

Iron Revolution, Week 7, Day 2

Squats 

395/2

Paused Speed Bench (3x3, 60%, 45 seconds rest)

165/3x3

Shoulder Press (3x3, machine)

Good Mornings (5x5, SSB)

185/5, 205/5, 215/5, 215/5, 215/5

Chins

50 total reps

JM Press (5x8)

75/8, 80/8, 85/8, 85/8, 85/8

Hanging Leg Raise (3x10)

9 days out!!

Iron Revolution, Week 7, Day 1

Bench (1x2, 90%)

250/2 (both reps flew... this will probably be my opener)

3-5 Board Bench (3x3)

265/3, 270/3, 270/3

Shrugs (4x12)

Barbell Rows (5x5)

185/5, 195/5, 205/5, 215/5, 225/5

Single Arm Farmers Walk

4x25 yards each hand

100 lb. DBs

Iron Revolution, Week 6, Day 3

Paused Speed Squats (8x2, 55%, < 60 second rest intervals)

260/8x2

Bench Press (3x1,85%)

235/1,1,1

Deadlifts (3x1)

485/1, 505/1, 515/1

   *All three reps were solid.

GHR (5x8)

Pull Ups (45; assisted pull up machine)

Triceps Pushdowns (3x30)

Russian Twists (3x30 seconds each)

Iron Revolution, Week 6, Day 2

Squats 

425/1, 440/1, 440/1

Both singles @440 were probably a little high, if I was being honest. This is probably what I am going to target as a third attempt. It wouldn't be a gym PR, but it would be a meet PR. 

Paused Speed Bench (5x3, 50%, 45 seconds rest)

150/5x3

Shoulder Press (3x3)

DB's: 80's/3, 85's/3, 85's/3 (this is actually a 3RM... could have done more reps if I was actually attempting a rep max)

Good Mornings (5x5, SSB)

185/5, 195/5, 205/5, 215/5, 225/5

Chins

45 total reps

JM Press (4x10)

65/10, 70/10, 75/10, 75/10

Hanging Leg Raise (3x8)

Iron Revolution, Week 6, Day 1

Squat (3x1, 85%)

405/1,1,1

Bench (3x2, 95%)

260/1, 265/1, 275/1 

   * 260 moved very well, so I wanted to see where I was with heavier weights. 265 was fast. I also hit 275 for the first time in a while....that might be my third attempt on meet day. 

3-5 Board Bench (3x5)

250/5, 250/5, 260/5

Shrugs (4x10)

Barbell Rows (4x8)

190/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

3x25 yards each hand

100 lb. DBs

Iron Revolution, Week 5, Day 3

Paused Speed Squats (10x2, 50%, 45 second rest intervals)

240/10x2

Bench Press (3x2,80%)

225/2,2,2

Deadlifts (4x1, 87%)

470/1,1,1,1

GHR (25 reps)

Pull Ups (40; assisted pull up machine)

Triceps Pushdowns (4x25)

Ab Wheel (3x10)

Iron Revolution, Week 5, Day 2

Squats 
410/1, 420/1, 435/1

   * The program called for 430/3x2, but after last week I decided to try and get my confidence back and hit some singles. It definitely worked. All three moved very well.

Paused Speed Bench (7x3, 50%, 45 seconds rest)

140/7x3

Shoulder Press (3x5, machine)

Good Mornings (4x5, SSB)

Chins

40 total reps

JM Press (3x12)

65/3x12

Hanging Leg Raise (2x8)

Iron Revolution, Week 5, Day 1

Squat (3x2, 80%)

380/2,2,2

Bench (3x2, 90%)

250/2,2,2

3 Board Bench (3x5)

245/5, 245/5, 245/5

Shrugs (4x8)

Barbell Rows (4x8)

180/8, 190/8, 190/8, 190/8

Single Arm Farmers Walk

2x25 yards each hand

90 lb. DBs.....no way to measure yardage, so I exaggerated the distance

* Best session in a long time!

Iron Revolution, Week 4, Day 3

Squats (2x12, 50%)

240/12,12

Bench Press (6x2, 75%)

205/2,2,2,2,2,2

Deadlifts (5x1, 60-90 seconds rest, 85%)

460/5 singles

GHR with 6 second eccentric (3x10)

Pull Ups (35; assisted pull up machine)

Triceps Pushdowns (3x25)

3 Way Planks (2x30 seconds each side)

Iron Revolution, Week 4, Day 2

Squats (85%, 6x2)

405/2,1,2,2,2,2

* Not a good session. Squats killed me. I was hoping to open with 405 at the meet, but after tonight, I am going to have to revisit that. A number of the reps were borderline or high and all 6 sets were a chore. I even bailed after 1 rep on the second set because I had no confidence after the first set was an absolute grinder. Next week calls for 430/3x2. After tonight, I will need to make some adjustments.

Bench (50%, 2x12)

140/12,12 (Larsens)

Shoulder Press (3x5, machine)

Romanian DLs (5x5)

275/5, 275/5, 285/5, 285/5, 285/5

Chins

35 total reps

JM Press w/ 6 second eccentric (5x5)

65/5, 65/5, 65/5, 65/5, 65/5 

AB Wheel (3x12)

Iron Revolution, Week 4, Day 1

Squat (4x3, 75%)

355/3,3,3,3

Bench (6x2, 85%)

235/2,2,2,2,2,2

2-4 Board Bench (3x3)

240/3, 245/3, 245/3

Shrugs (3x12)

Barbell Rows (3x10)

170/10, 170/10, 170/10

DB Side Bends (3x12, 75's)

Iron Revolution, Week 3, Day 3

Squats (2x8, 60%)

285/8,8

Bench Press (5x3, 70%)

195/3,3,3,3,3

Deadlifts (8x1, 60-90 seconds rest, 80%)

430/8 singles

GHR with 6 second eccentric (3x8)

Pull Ups (30; assisted pull up machine)

Triceps Pushdowns (3x20)

3 Way Planks (2x30 seconds each side)

Iron Revolution, Week 3, Day 2

Squats (80%, 5x3)

380/3,3,3,3,3

Bench (60%, 2x8)

165/8,8

Shoulder Press (3x8, machine)

Romanian DLs (5x5)

275/5, 285/5, 285/5, 265/5, 265/5

Chins

30 total reps

JM Press w/ 6 second eccentric (5x5)

55/5, 55/5, 55/5, 55/5, 55/5 

AB Wheel (3x10)

Iron Revolution, Week 3, Day 1

Squat (5x3, 70%)

335/3,3,3,3,3

Bench (5x3, 80%)

225/3,3,3,3,3

2-4 Board Bench (4x5)

235/4, 230/5, 230/5, 225/5 

Shrugs (3x10)

Barbell Rows (3x10)

165/10, 165/10, 165/10

DB Side Bends (3x10, 70's, 70's, 80's)

Iron Revolution, Week 2, Day 3

Squats (2x10, 55%)

260/10,10

Bench Press (4x4, 65%)

180/4,4,4,4

Deadlifts (10x1, 45-60 seconds rest, 75%)

405/10 singles

GHR with 6 second eccentric (3x5)

Pull Ups (25; assisted pull up machine)

Triceps Pushdowns (3x15)

3 Way Planks (2x20 seconds each side)

Iron Revolution, Week 2, Day 2

Squats (75%, 4x4)

355/4,4,4,4

Bench (55%, 2x10)

150/12,12 (Larsens)

Shoulder Press (3x8, machine)

Romanian DLs (4x5)

265/5, 280/5, 285/5, 285/5

Chins

25 total reps

JM Press w/ 6 second eccentric (4x5)

55/5, 55/5, 65/5, 65/5 

AB Wheel (2x8)

Iron Revolution, Week 2, Day 1

Squat (4x4, 65%)

310/4,4,4,4

Bench (4x4, 75%)

205/4,4,4,4

2-4 Board Bench (3x5)

230/5, 230/5, 240/5 

Shrugs (2x12)

Barbell Rows (2x10)

165/10, 165/10

DB Side Bends (2x12, 60's 65's)

Iron Revolution, Week 1, Day 3

Squats (2x12, 50%)

240/12,12

Bench Press (3x6, 60%)

165/6,6,6

Deadlifts (12x1, 45-60 seconds rest, 70%)

380/12 singles

GHR with 6 second eccentric (3x5)

Pull Ups (20; I used the assisted pull up machine at various weights)

Triceps Pushdowns (2x15)

3 Way Planks (2x20 seconds each side)

Iron Revolution, Week 1, Day 2

Squats (70%, 3x6)

335/6,6,6 (these were harder than I thought they'd be, especially the last set)

Bench (50%, 2x12)

140/12,12 (I did Larsens)

Shoulder Press (2x12, machine)

Romanian DLs (3x5)

245/5, 265/5, 275/5 (easy)

Chins

20 total reps

JM Press w/ 6 second eccentric (3x5)

45/5, 65/5, 65/5 (tough)

AB Wheel (2x8)

Iron Revolution, Week 1, Day 1 (7 week meet prep program)

I entered a powerlifting meet scheduled for March 18. Today is the first day of meet prep. I'm using the Iron Revolution 3 day per week program, which I found on liftvault.com 

Maxes used for the program:

Squat: 475

Bench: 275

Dead: 540

* My bench has been more in the toilet than usual lately, so I knocked some weight off of my max for purposes of this program.

Week 1, Day 1

Squat (3x6, 60%)

285/6, 6, 6

Bench (3x6, 70%)

195/6, 6, 6

2-4 Board Bench (3x5)

205/5, 225/5, 235/5 

Shrugs (2x10)

Barbell Rows (2x8)

165/8, 165/8

DB Side Bends (2x10, 50's 55's)