New pic 205lbs, started P/RR/S

[liljoe]

I have a ton of exercises...don't get me wrong I am not telling you to stay away from forced reps...they are okay...just don't do them every workout...if you get stuck on the bottom and need help that is okay just stay the same pace to your chest as you would on any other heavy rep...

[liljoe]

I do mine slow and controlled just for the fact it is hard to stop that momentum on the bottom...

[liljoe]

floor presses, rack lockouts, board presses, chains or bands if you have them, if not, floor presses are great for building bench strength

[*big D*]

Yes I bet it probally is hard to controll 500 pounds joe! Ya big show off Just kidding man. I started to incorporate floor pressess, not done flat bench for a while but im pretty sure that I have improved with locking-out, my close-grip was much better than the last time I had done it. I could do pin lockouts but would prefer to do board pressess if I ever tried, bands and chains are something that I would really like to try but unfortunately my gym sucks.

[liljoe]

meh 500 is cake...haha

[liljoe]

I like it in the power rack just for the fact if you don't get it you can land it on the pins

[*big D*]

But you don't need the pins :P bet you like people listening to the sound of your plates all rattling together as you put the bar on them?

[liljoe]

Originally Posted by *big D*

But you don't need the pins :P bet you like people listening to the sound of your plates all rattling together as you put the bar on them?

nah, I keep to myself in the gym, for the most part anyway...

[djfury05]

well went for the 315 yesterday for 4-5.. only got it 2x with help at that.. bones felt really weak and sore and I got a cold over the weekend.. I'm pretty sure if I took a week off and came in fresh I could get it.. still de-motivating though

[liljoe]

anytime you are sick it will kill you in the gym...sometimes just better to take an extra couple days off...if you have been hitting every chest workout for a while now it probably will help to take a week off from it...

[kimswollwilliams]

flat bench is a big mind fuck anyways..sometimes you can come in and kill it, the next time, you are totally off your previous weights and reps, and then mentally you throw your whole workout off. the cold you got probably caused some weight loss. i find even in the matter of a frew pounds, my top end weight can drop a good 10-20 lbs. don't let it mess with you. get healthy and the strength will be right back where it was...

[adawg]

Originally Posted by kimswollwilliams

flat bench is a big mind fuck anyways..sometimes you can come in and kill it, the next time, you are totally off your previous weights and reps, and then mentally you throw your whole workout off. the cold you got probably caused some weight loss. i find even in the matter of a frew pounds, my top end weight can drop a good 10-20 lbs. don't let it mess with you. get healthy and the strength will be right back where it was...

Yea ive definitly noticed this as well, starting off with flat bench can make or break the rest of your workout, you do not as planned and now motivation is down. Latley ive started with Incline, knowing im weaker here an not expecting to throw up big weights, then still hit flat bench after, for me it takes the importance off of flat bench.