Singles Only Bench Experiment
Moderator: Chebass88
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Re: Singles Only Bench Experiment
Curious how long you are waiting between single reps.
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Re: Singles Only Bench Experiment
Way longer than I should but I’m generally not in a rush. Both the last 75% singles and doubles session and the 84% 12x1 took about an hour so like 3 min+ rest times. I could probably cut that in half if I needed to.
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Re: Singles Only Bench Experiment
Sat
Bench 117.5 12x1
Accessories
Today
Bench 142.5x0
Accessories
Not bad, got it to about the same height I was getting 140 previously. I definitely didn't feel as fresh as when I hit 140 though so my plan is to just take an extra day of recovery if I need it before the next attempt.
Bench 117.5 12x1
Accessories
Today
Bench 142.5x0
Accessories
Not bad, got it to about the same height I was getting 140 previously. I definitely didn't feel as fresh as when I hit 140 though so my plan is to just take an extra day of recovery if I need it before the next attempt.
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Re: Singles Only Bench Experiment
Wed
142.5x0
Fri
117.5 12x1
Today
142.5x0
Wednesday was supposed to be 12x1 @84% but the first single was unusually fast, so I decided to chuck on what is normally my last warmup of 130 and that was also unusually fast. Decided fuck it and went for 142.5 and FAILED 3/4 OF THE WAY UP. That’s the first time I’ve ever failed anywhere other than off the chest.
I mean it’s nice to know that I’m a hair away from hitting my goal but there’s a strong possibility that if I’d just stuck to the plan I’d have hit it today in a fresher state.
142.5x0
Fri
117.5 12x1
Today
142.5x0
Wednesday was supposed to be 12x1 @84% but the first single was unusually fast, so I decided to chuck on what is normally my last warmup of 130 and that was also unusually fast. Decided fuck it and went for 142.5 and FAILED 3/4 OF THE WAY UP. That’s the first time I’ve ever failed anywhere other than off the chest.
I mean it’s nice to know that I’m a hair away from hitting my goal but there’s a strong possibility that if I’d just stuck to the plan I’d have hit it today in a fresher state.
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Re: Singles Only Bench Experiment
Tues
117.5 12x1
Today
142.5x0
Took an extra rest day so I felt great going into this one. Similar story, got it halfway up.
I’m tempted to call it and move on to something else but I’ll give it one more attempt. Or two.
117.5 12x1
Today
142.5x0
Took an extra rest day so I felt great going into this one. Similar story, got it halfway up.
I’m tempted to call it and move on to something else but I’ll give it one more attempt. Or two.
- JohnHelton
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Re: Singles Only Bench Experiment
You may have peaked.
You should check out Hanley's program here. You could just do the bench stuff. I'm pretty sure it would get you there. 3-4 weeks dependent on how you space the workouts.
viewtopic.php?p=296665#p296665
You should check out Hanley's program here. You could just do the bench stuff. I'm pretty sure it would get you there. 3-4 weeks dependent on how you space the workouts.
viewtopic.php?p=296665#p296665
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Re: Singles Only Bench Experiment
For sure, I’ve definitely peaked but I’m managing to maintain it well enough I’ve blasted past my old sticking point twice but haven’t quite managed the lockout. I’m one good day or form tweak away from nailing it. Worth another try I reckon.JohnHelton wrote: ↑Fri Feb 25, 2022 10:44 am You may have peaked.
You should check out Hanley's program here. You could just do the bench stuff. I'm pretty sure it would get you there. 3-4 weeks dependent on how you space the workouts.
viewtopic.php?p=296665#p296665
Yeah was looking at Hanley’s program, it’s very similar to what I was doing before but doing a prewritten program will probably save me from doing too much like I usually do.
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Re: Singles Only Bench Experiment
Sunday
117.5 8x1
Today
142.5x1
Well, there it is. Definitely the least straight my elbows have ever been after an unrack, but who gives a fuck. No bouncing off the chest, strong lockout, that’s a rep for me. I’m just glad I can get back to doing some sweet, sweet volume and assistance.
Lessons learned:
I can handle a lot more heavy benching without melting into a puddle than I thought I could
Lots of singles are great for dialling in form but, once it’s dialled in, doing just singles is probably more time consuming than it’s worth
Back fatigue fucks with comp style benching quite a lot
Don’t worry about mild DOMS, you hit an all time PR with them
One last shoutout to @JohnHelton for a much needed course correction with the intensity. Helped a lot.
117.5 8x1
Today
142.5x1
Well, there it is. Definitely the least straight my elbows have ever been after an unrack, but who gives a fuck. No bouncing off the chest, strong lockout, that’s a rep for me. I’m just glad I can get back to doing some sweet, sweet volume and assistance.
Lessons learned:
I can handle a lot more heavy benching without melting into a puddle than I thought I could
Lots of singles are great for dialling in form but, once it’s dialled in, doing just singles is probably more time consuming than it’s worth
Back fatigue fucks with comp style benching quite a lot
Don’t worry about mild DOMS, you hit an all time PR with them
One last shoutout to @JohnHelton for a much needed course correction with the intensity. Helped a lot.
- JohnHelton
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Re: Singles Only Bench Experiment
Congrats!
- BenM
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Re: Singles Only Bench Experiment
Yay!! Congrats!