I can't recall seeing many SS logs getting to 225x5, with exceptions for former bench monkeys like miles.

Montecore's another former bench monkey in that category too. Not so many around here, a handful on the SS forum. I guess it is one of those universal proclamations someone has made without a basis in reality

Fwiw my bench and especially OHP didn't go very far on SS (nor did my g/f's). Especially after injuries, but even before that they lagged by a lot. And going in to SS bench was *by far* my best lift (I wasn't really a bench monkey, but I did do DB bench as part of a non-optimal free weight program so it made sense my bench would start higher).

I just assume to really move those unless you are a natural presser you need more volume than SS or TM.

Aidan, have you thought about running Smolov Jr.? That will for sure up the volume a bunch. I think it's only a 4 week program and I'd guess you can be okay with not moving up in squats or DLs in that timeframe.

Yes, I have thought about a Smolov cycle for bench. I've been following Skeletor's progress on it with interest. I am curious to see if this benching every week helps, and if not then I will try eating like a horse and doing a 3 week smolov run.

You and me both man. I might start with smolov jr. for OHP as it should translate more to bench than vice versa (yeah?) I'm thinking. And then do a couple more cycles of 5/3/1 and then maybe smolov jr. for bench.

It's less impressive for me, though, because I weigh about 220. 3x5x225 when you're Aidan's weight would be pretty sick (although there is a guy his size in my gym that does reps with 285, so it's certainly possible).

To echo what many others have said about benching ITT (and what people have said to me about squatting and DLing), you get better if you do it more: higher frequency, more assistance exercises, and the like. One thing I will add is that frequently using really low rep ranges (1-3) followed by heavy negatives (which I can't recall many, if any, people here doing in their logs) always seemed to work for me. That plus weighted dips, close grips, tricep pressdowns, and the other of that kind of stuff is what got me to my slightly rarified heights.

As I recall, cha does a lot more exotic stuff, like floor presses, board presses, and presses with chainz for strengthening certain portions of the lift that could be worth considering also.

I just need to do more stuff. Ive added in weighted dips, I've been doing some pushdowns on wednesdays, just need to be a bit more consistent in increasing volume of accessories

Solid post montecore, 100% agree with all of that

how could I forget weighted dips?! they are $$$ for getting better at everything pressing, for sure

I love weighted dips too, guess I need to start doing them again lol.

I tried 2 dips at Cha's house a couple weeks ago. Felt awful on my shoulders pretty much right away. I mean, nothing was hurt or painful, but the stress just seemed like something that was gonna blow them up. I'd probably need to start with heavily-assisted dips. *sigh*

my shoulders HATE dips. I have never done a set of more than 5 unweighted

I did dips once, got a bad injury. Never going near that vile apparatus ever again

I injured myself once doing squats, never again

My understanding of dips is that a good percentage of people do not have the anthropometry to do them without damaging their shoulder, period. So the rule is, if they hurt your shoulders don't do them.

Interesting. Do you know what the issue is specifically? Shoulder joint type or some other reason(s)?

July 11th: Recovery

Squat: 185x5x2
Klokov Press: 90x5x3
Tricep Pushdowns: 140x6x3
Bicep Curls: 65x6x3
Planks: +45x30sx3
Farmers Walk: 80'sx30ydsx8reps

Left hip flexor feeling aidsy, so kept squats light. Moved up in weight on push downs to get some more bench accessory work in, probably go up again. Planks because i forgot my ab roller.

Hot cherry peppers are GOAT on a steak sandwich.

glad to see that AIDsy is catching on

July 13th: Intensity

Squat: 415x3
Bench Press: 197.5x3
Deadlift: 365x5 (three mixed, two with straps)
Dips: +45x3x3
Chins: +45x5, x3, x3

Squats felt a bit grindy, lost back extension a little. Bench was pretty good, glad to get the weight i failed at last time. Deadlift was fine, made a little bit of grip progress i think.

My wife squatted 175x3, benched 97.5x5x3 and deadlifted 195x5 this evening.

Please gain like 40 pounds so I don't have to compete against you. kthnx

Im trying to lose ten pounds so i don't have to compete against you

Looked heavy :chathumb:

Nice work on the squats, gl on getting 200 on bench next time.

You're a dick bro

Thanks guys, hoping 200 is manageable. The last rep of the bench set was a bit of a grind, but I am starting to be a bit better at sticking through a grinding rep.



Still undecided on what to do over the next few months. My weight has stalled at about 168-170, probably ~13%bf (self inflicted 7-point caliper test) but that estimate may be low. I still feel i have plenty of bodyfat to lose. The plan was to compete at 165 in october, but the urge to get stronger and bigger conflicting with the urge to get lean. #firstworldproblems

Yea you're probably in a similar position I am/will be in. I'm in the 180's (187 Fri, hopefully 184-5 next Fri) hoping to compete at 181. There's 2 options IMO:

1. Cut hard, down to like 160 (176ish for me), to give yourself some eating/bulking leeway in the next few months.
2. Try to eat somewhere around maintenance and focus on strength training. Maybe drop a pound, maybe add a pound. A couple days before the weigh in you could probably cut off 3-4+ lbs via water weight.

Really not sure which would provide more strength gains tbh.