When I started this journey of wanting to bench 225, I knew it would be a challenge.  Mentally I am still in the zone and know I am headed in the right direction.  Physically I feel like time trying to make gains a little to quickly which is compromising my form.  One thing I have noticed is that when it comes to the bench-press, my form is sloppy when I am putting more and more weight on the bar.

I work out alone, and often don’t have a spotter or motivator with me.  This limits me when it comes to the bench press because I often stop a rep or two short of what I could do if I had a spotter.  The spotter is that mental and physical safety net.  It makes the pump so much better when you are able to go to failure on the bench and have the spotter help you get that last rep or two up even thou they claim “it was all you”.  If you are like me and workout alone, I cannot stress enough how important it is to not be afraid to ask for a spot from a random.  If your gym isn’t full of douches, chances are someone will be glad to help.

I work out at the same time most day, which means I see the regular gym crew there most nights.  It’s the same 10-30 familiar faces that I see on a day-to-day basis, which gives me some comfort when asking for a spot.  Most of these guys are stronger than me, but they see me there almost every night so they respect the grind.  When I ask for a spot, I also ask them to keep an eye on my form.  I don’t just want them to help me get the weight up, but to also let me know if my mechanics are off.

When I was benching in the previous week, I asked one of the regulars for help spotting one of my 155 benches.  I wanted some feedback on my form, and this dude being a bodybuilder, was well educated in lifting iron and more than capable to give some feedback.  He told me that I was flaring my elbows when I was coming up, and that was the only mechanical issue that he saw.  This is a common mistake in benching.  When you are bringing the bar down, you need to keep your elbows tucked in closer to your body to avoid injuring your shoulders.

So, on this chest day, I stuck with a weight that I knew I could easily handle (135), and spent a good half hour continuously doing sets with perfect form.  On each rep, I was carefully watching the mechanics of the lift, and ensuring that I didn’t flare my elbows.  Form is something that you can master at low weights, but you should make sure once you start progressing, that this form doesn’t deteriorate.

Warmup:

  • Stair climber for 5 to get heart going
  • Shoulder stretch

Workout:

  • Bench-press: 95 for 12, 135 for 12 for 5 sets, 135 for 10, 135 for 9, 135 for 8, 135 for 7, 135 for 6
  • Incline Press: 50 for 10 for 3 sets
  • Chest press machine: 100 for 12, 115 for 6 for 3 sets (pause reps)
  • Inclined chest press machine (one arm): 40 for 8 for 3 sets
  • Cable flys (downward): 22.5 for 15 reps (hold and squeeze in middle)
  • Cable flys (upward): 15 for 12 reps (hold and squeeze in middle)
  • One arm triceps extensions superset with triceps kickbacks: 30 for 12 then superset with 12.5 for 10. 3 sets
  • Overhead triceps extensions: 17.5 for 12 for 4 sets
  • Skull crushers: 40 for 8 for 3 sets

Johnny

Soon to be “Johnny Two Plates”

 

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