we set a 1 Rep max which was 120KG..then week one we started at 75% for 5 x5 (90KG) 2 min max rest between sets then each week moved up 5KG until we got to 110KG then retested yesterday.. went up in 2.5kg from 120 and hit 130KG..tbh i think there was more to be had.. the 130 went up pretty smooth, just run out of time as we had to get a big metcon in

Any updates on this Dean? I'm intrigued to see how far you manage to push it?

Havent benched since lol... seems that was the last phase and we have moved on

That's a shame, would've been interesting to follow.

What's the latest? Any strength work involved or just your crazy running about madness?

Some low end strength super sets.. other day was 100KG squat but 3 seconds down 2 seconds up..superset with eccentric pullup which is essentially a pull up in reverse..have to slowly lower yourself from the top position for a count of five...not pleasant..8 of those.. followed by loony running about.. example of lunacy 40 minutes non stop work.. 100 calorie row followed by 15 burpees and 15 box jumps..as many rounds as possible.. managed 4 rounds plus 13 calories..which is pretty respectable...

we set a 1 Rep max which was 120KG..then week one we started at 75% for 5 x5 (90KG) 2 min max rest between sets then each week moved up 5KG until we got to 110KG then retested yesterday.. went up in 2.5kg from 120 and hit 130KG..tbh i think there was more to be had.. the 130 went up pretty smooth, just run out of time as we had to get a big metcon in

Any updates on this Dean? I'm intrigued to see how far you manage to push it?

Havent benched since lol... seems that was the last phase and we have moved on

in

we set a 1 Rep max which was 120KG..then week one we started at 75% for 5 x5 (90KG) 2 min max rest between sets then each week moved up 5KG until we got to 110KG then retested yesterday.. went up in 2.5kg from 120 and hit 130KG..tbh i think there was more to be had.. the 130 went up pretty smooth, just run out of time as we had to get a big metcon in

Nicely done.

How do you find the 5 reps at 110kg? That's pretty serious work right there.

110 for 5 equates to about 130kg using a 1RM calculator. I find this one pretty accurate for me: https://www.muscleandstrength.com/tools/bench-press-calculator

5 x 5 is a decent strength building programme but it has its limitations when you get heavier. I'm guessing this will be your first stumbling block when you restart at a higher 75% and get to needing to hit 5 at 120kg for example. At some point you'll need to be hitting triples or doubles if you want to keep pushing.

If you're already at 130kg I reckon you'll hit 140 pretty easy then slow down from there. The difference in adding a couple of kgs once you get closer to your natural limit is unbelievable.

Will be interested to keep following this. Post more regular updates please.

Thanks Matt.. the 110 went pretty well TBH.. in the build up to the max the other day i squeezed a couple at the 120 too. Not sure how we are moving forward with this as its been part of an overall strength cycle..been doing quite a lot of snatches ( which is quite a technical lift) and quite a few clean and squat clean cycles..and im sure the PT said we are moving further into a more fitness based phase ..we done an 18 minute AMRAP the other day which was 12 cal row ..10 push ups and 8 100KG deadlifts..every 3minutes 6 bar facing burpees..i went just under 9 rounds.. I done 64 of the 100kg deadlifts which seemed quite comfortable which was pleasing too ( earlier in the strength cycle I had built up to 10 X 130KG for 5 sets with 90 second rests, so that seemed to stand me in good stead.. but I like to think I may be able to up the bench  1 rep max at some point

Monsters ITT!!

Deano got those t-rex arms, so he's built for bench

Great work, mate. Savage progress.

Lol little legs too makes me a good squatter

Definitely

You should get yourself signed up for some comps!

Lol ..way too old

Monsters ITT!!

Deano got those t-rex arms, so he's built for bench

Great work, mate. Savage progress.

Lol little legs too makes me a good squatter

Not much of a bencher and never stray above 100KG on my own but PT wanted to benchmark a 1RM and got up to 120KG which I was quite pleased with and went up quite easily..unfortunately 125 got stuck halfway lol.

Still continuing with engine building and pacing longer workouts.. starting to finally gain back the fitness and strength but it seems to have been a long road back..age maybe starting to become a factor

Re_Test Week

Bench now up to 130KG and seem to go up pretty well and feels theres more to come.. didnt have time today to continue as we had to get another lunatic Metcon

Seems the PT's programming is doing its job and strength is really coming on

Getting a bit scared at this rapid progress, I may have to relinquish my bench title if things keep going as they are

I hit a huge mental block as soon as I stuck 3 plates on so that may be my saving grace

What's your programme for bench? Like you say it really seems to be working.

we set a 1 Rep max which was 120KG..then week one we started at 75% for 5 x5 (90KG) 2 min max rest between sets then each week moved up 5KG until we got to 110KG then retested yesterday.. went up in 2.5kg from 120 and hit 130KG..tbh i think there was more to be had.. the 130 went up pretty smooth, just run out of time as we had to get a big metcon in

Not much of a bencher and never stray above 100KG on my own but PT wanted to benchmark a 1RM and got up to 120KG which I was quite pleased with and went up quite easily..unfortunately 125 got stuck halfway lol.

Still continuing with engine building and pacing longer workouts.. starting to finally gain back the fitness and strength but it seems to have been a long road back..age maybe starting to become a factor

Re_Test Week

Bench now up to 130KG and seem to go up pretty well and feels theres more to come.. didnt have time today to continue as we had to get another lunatic Metcon

Seems the PT's programming is doing its job and strength is really coming on

use the old calorie count on my fitness pal when in defecit ..... its pretty good TBF

in..as always

Sorry boys been out a lot.. got the app on my phone now lol

Not much of a bencher and never stray above 100KG on my own but PT wanted to benchmark a 1RM and got up to 120KG which I was quite pleased with and went up quite easily..unfortunately 125 got stuck halfway lol.

Still continuing with engine building and pacing longer workouts.. starting to finally gain back the fitness and strength but it seems to have been a long road back..age maybe starting to become a factor

Doubt there are many in their 60s benching more than 4 plates, mate

Get yourself on the TRT express?

My mate just getting himself on it, and he's a bit younger than me

Loool whipper snapper

Not much of a bencher and never stray above 100KG on my own but PT wanted to benchmark a 1RM and got up to 120KG which I was quite pleased with and went up quite easily..unfortunately 125 got stuck halfway lol.

Still continuing with engine building and pacing longer workouts.. starting to finally gain back the fitness and strength but it seems to have been a long road back..age maybe starting to become a factor

Sorry guys totally forgot all paid now

Lol..ok i may have got myself into something..link to the rules please looool