Just wanna say i've been on your program for about 2 weeks now and my strength has absolutely exploded. Singles of 195 move like air now and I think I will finally be able to break through to 225 after a plateau and break due to injury. Thanks for sharing the program it is an absolute blessing.
@@ricardovalentin2410 I doubt RUclips will let me post the link to his website so here it is, copied & pasted directly. I've been on it for about two weeks now as well (religiously since I've taken a huge break & lost a ton of strength from losing almost 20lbs since I got COVID) and I can also vouch for this program raising my strength incredibly fast. I have no doubt I'll get back to 325lb again within 2 months but now finally at my goal weight of 149lb. Hope it does the same for you as well :) Monday/Wednesday Same volume and intensity both days: 33% x 10 (warm up) 56% x 10 (warm up) 79% x 5 86% x 3 91% x 1 96% x 1 91% x 1 91% x 1 86% x 3 79% x5 Friday Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that doesn't hit 96%. If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel like superman come Monday's session. 33% x 10 (warm up) 56% x 10 (warm up) 79% x 5 86% x 3 91% x 1 91% x 1 91% x 1 86% x 2 79% x 4 79% x 3 Accessory - M/W/F Overhead Tricep Rope Extension - 3 sets x 12-15 reps Bodyweight Pull-Up - 3 sets x 12-15 reps
It's an amazing program however I wouldn't run it again it's very stressful and it doesn't have the same impact it had at first for whatever reason plus I'm sore every time because of it, an amazing program ran it few times last year and once this year and it paid off to a certain extent but I've noticed and I'm trying to develop something that works for me though every individual is different.
I'm 71 and had to quit your program due to shoulder problems. Bench 3 times a week was too much. I tried 2 times a week and the shoulder wasn't getting any better. Matter of fact, I started to lose feeling in my pinkie and ring finger on my left had. I started Ulnar Flossing and hanging which seems to help. My max lift was 320# until I got injured.
I did tons of submaximal sets for a few months and now my shoulders seem to be a bit more able to handle heavier weights. For example: My personal best for 100 kg is 30 reps, so I did 40 sets of 100 kg x 10 reps in a workout. That may be too many sets for you in a workout, but the gist is to switch between training for high volume light and low volume heavy, to not provoke the shoulders too much. I'm not 71 though, but even at 40 I seem to need to be more aware of overtraining than when I was 20.
The numbness sounds like an impingement issue if anything. Cutting the frequency back to 1-2 sessions a week might help, but you're 71, your joints/tendons/ligaments aren't the same as they used to be. I think consulting a PT to diagnose the issue and developing a good mobility routine to address the issue is more important for you right now. If you keep going heavy with that shoulder issue you're just exacerbating the problem
I'm 105kg, 6"2 and my max is 151kg bench. I'm 28 years old been gyming for 6 years but you're insane dude. Natural as well. Fucking impressive, genetically gifted 👏
I’m also 6’2 and I weigh like 77kg but can bench 130kg. It’s on my channel if you need proof. At 105 kg you should bench way more than that. At least 200kg unless you’re fat or something.
When it comes to adjusting workouts based on the children and their schedules...I hear you- sometimes I’m working out at 430am and sometimes at 9pm! Again, I’m super excited with the progress I’ve made using your benching percentages- at 350 max 162 BW. Hope to get to 365 later this year! Also, I like you repping the Gators shirt in your vids.. even though I live in New England now, I grew up in Gville- Go Gators!
I def get super motivated to bench whenever I watch your vids. I’m also at 3 plates+ on each side too! Mine are smaller tho Lmao. 3 tens and a 2.5 for my 1rm 110 lbs. Trying for 115 by Sept. 💪🏻❤️
SORRY ABOUT THE BOOK ->>> Also excited b/c I spotted someone for the first time. My gym is literally 30 men and then me. I saw a guy looking around and I knew he needed a spotter. So I approached and said “You ready? 245?” He looked surprised but then I asked if he wanted a lift off. And I also asked how many he was going for… He wanted a lift and to get 3. I gave him a lift and he got 3 pretty easily so I encouraged him to go for an assisted one and I guided it. He quickly said ‘thanks’. (I think he was confused and I wasn’t sure if I did something wrong.) But, I suddenly got a few fist bumps from other members and one guy even said “perfect spot” to me. I was so happy b/c I feel I’m more part of the gym now. It’s really difficult being the only girl, b/c I know guys are just being cautious but I was so happy to show them that I’m getting serious into lifting. THANKS AGAIN for all these motivational vids! P.s. I know not to spot someone if I can’t bail them out. If it was 275+ I would not have offered.
Your original comment made me laugh, you got me! Great job with the spot and building your gym community one interaction at a time! I’d love to hear how it continues to unfold. We can all teach each other something.
I’m currently 130 body weight and my max is 215. I’ve been stuck in a plateau and can barely get 205. Some days I can’t even get it. Is there any tips you’d recommend to overcome a plateau?
I’d try increasing your frequency to 3 bench days a week. If already doing that, increase your volume and intensity. Make sure you have adequate food and rest!
Yes sir, injuries and accidents minor and major. I think my recent wrist injury put me out for the longest, around 7wks. The accident that put me out for the longest was when I dropped 340 on my chest.
@@Morris.Andrew all he does is bench heavy. If you’re not rowing heavy or do heavy reverse flies you’re gonna imbalances all the muscles around your shoulder
Hi Dustin, been on my program or a different one? If it’s no longer working, maybe try a different one. Hopefully you are already benching 3 days a week with adequate volume and intensity during those sessions.
Have you always been in the same weight class? Have you ever considered trying to put on more muscle to get stronger in a higher weight class? If you are trying to get stronger, why not eat more while building and then diet when you want peak performance?
Yes I’ve weighed the same since about 19yrs of age so for the last 19yrs (I’m 38). I was never interested in fluctuating body weight to get stronger. I wanted to do it through consistency and programming. I may have maxed out the programming with not much room to increase (age doesn’t help) and I am ok with that.
Every1 judges people based on there looks thats why first impressions matter. Its really just cuz there in shock and laughing because they compare it to themselves and thinks thats strong ah
The family segments were really cool, the trip seems to have been fun for everyone!
I’m to be having a kid soon and you’re a true role model. Thanks for the amazing vids you put out. 💪🏻
Congrats on the baby! Best thing that’s ever happened to me.
Just wanna say i've been on your program for about 2 weeks now and my strength has absolutely exploded. Singles of 195 move like air now and I think I will finally be able to break through to 225 after a plateau and break due to injury. Thanks for sharing the program it is an absolute blessing.
Can you share what's his program again? What's his rep and set range?
@@ricardovalentin2410 I doubt RUclips will let me post the link to his website so here it is, copied & pasted directly. I've been on it for about two weeks now as well (religiously since I've taken a huge break & lost a ton of strength from losing almost 20lbs since I got COVID) and I can also vouch for this program raising my strength incredibly fast. I have no doubt I'll get back to 325lb again within 2 months but now finally at my goal weight of 149lb. Hope it does the same for you as well :)
Monday/Wednesday
Same volume and intensity both days:
33% x 10 (warm up)
56% x 10 (warm up)
79% x 5
86% x 3
91% x 1
96% x 1
91% x 1
91% x 1
86% x 3
79% x5
Friday
Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that doesn't hit 96%. If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel like superman come Monday's session.
33% x 10 (warm up)
56% x 10 (warm up)
79% x 5
86% x 3
91% x 1
91% x 1
91% x 1
86% x 2
79% x 4
79% x 3
Accessory - M/W/F
Overhead Tricep Rope Extension - 3 sets x 12-15 reps
Bodyweight Pull-Up - 3 sets x 12-15 reps
whats the program?
Same bro. I also messed my shoulder up though .
It's an amazing program however I wouldn't run it again it's very stressful and it doesn't have the same impact it had at first for whatever reason plus I'm sore every time because of it, an amazing program ran it few times last year and once this year and it paid off to a certain extent but I've noticed and I'm trying to develop something that works for me though every individual is different.
Most impressive bench press guy
Love the family vids! Reminds me of the times I used to have with my family, got a very good nostalgic feeling.
Yes brother! Hoping my kids will feel the same joy when rewatching these in the future.
I Remember When Your Boy Was So Little Wow! Nice Video Man! Great To See You Again!
Appreciate it. Yes, they grow sooo fast.
Nice vid, Long, it looks like you're stronger than ever, heavy weights moving easier, you're a BEAST man.
Always inspirational watching you hitting 3 plates and more like it’s nothing 🔥💪
I know right. I've never seen anyone that has his strength-weight ratio in my life. That's natty anyways. At least I HOPE he's natty.
I'm 71 and had to quit your program due to shoulder problems. Bench 3 times a week was too much. I tried 2 times a week and the shoulder wasn't getting any better. Matter of fact, I started to lose feeling in my pinkie and ring finger on my left had. I started Ulnar Flossing and hanging which seems to help. My max lift was 320# until I got injured.
I did tons of submaximal sets for a few months and now my shoulders seem to be a bit more able to handle heavier weights. For example: My personal best for 100 kg is 30 reps, so I did 40 sets of 100 kg x 10 reps in a workout. That may be too many sets for you in a workout, but the gist is to switch between training for high volume light and low volume heavy, to not provoke the shoulders too much. I'm not 71 though, but even at 40 I seem to need to be more aware of overtraining than when I was 20.
The numbness sounds like an impingement issue if anything. Cutting the frequency back to 1-2 sessions a week might help, but you're 71, your joints/tendons/ligaments aren't the same as they used to be. I think consulting a PT to diagnose the issue and developing a good mobility routine to address the issue is more important for you right now. If you keep going heavy with that shoulder issue you're just exacerbating the problem
wait are you the dad who used to bench 315 back in high school
Sorry to hear that, Rick! Hope you’re back 100% now and if not, a speedy and full recovery.
When I watch your videos you make me want to try to be a better person.
I'm 105kg, 6"2 and my max is 151kg bench. I'm 28 years old been gyming for 6 years but you're insane dude. Natural as well. Fucking impressive, genetically gifted 👏
I’m also 6’2 and I weigh like 77kg but can bench 130kg. It’s on my channel if you need proof. At 105 kg you should bench way more than that. At least 200kg unless you’re fat or something.
@@mhlengindlovu8450 Bench is my weakness. I can squat 200kg and Deadlift 260kg
I benched press for 1st time today, your videos motivated me!
Nice!
Been stuck at 315-335 max for years. helps to see you moving that like warmups to get me motivated
Yea I am stuck at here too, other day I did 330 for 1 rep but any higher I can’t
gotta love wall climbing
When it comes to adjusting workouts based on the children and their schedules...I hear you- sometimes I’m working out at 430am and sometimes at 9pm! Again, I’m super excited with the progress I’ve made using your benching percentages- at 350 max 162 BW. Hope to get to 365 later this year! Also, I like you repping the Gators shirt in your vids.. even though I live in New England now, I grew up in Gville- Go Gators!
Awesome job Nick! Way to successfully manage the family and gym life!! Go gators, we needed that win last night!
I def get super motivated to bench whenever I watch your vids. I’m also at 3 plates+ on each side too! Mine are smaller tho Lmao. 3 tens and a 2.5 for my 1rm 110 lbs. Trying for 115 by Sept. 💪🏻❤️
SORRY ABOUT THE BOOK ->>> Also excited b/c I spotted someone for the first time. My gym is literally 30 men and then me. I saw a guy looking around and I knew he needed a spotter. So I approached and said “You ready? 245?” He looked surprised but then I asked if he wanted a lift off. And I also asked how many he was going for… He wanted a lift and to get 3. I gave him a lift and he got 3 pretty easily so I encouraged him to go for an assisted one and I guided it. He quickly said ‘thanks’. (I think he was confused and I wasn’t sure if I did something wrong.) But, I suddenly got a few fist bumps from other members and one guy even said “perfect spot” to me. I was so happy b/c I feel I’m more part of the gym now. It’s really difficult being the only girl, b/c I know guys are just being cautious but I was so happy to show them that I’m getting serious into lifting. THANKS AGAIN for all these motivational vids! P.s. I know not to spot someone if I can’t bail them out. If it was 275+ I would not have offered.
Your original comment made me laugh, you got me! Great job with the spot and building your gym community one interaction at a time! I’d love to hear how it continues to unfold. We can all teach each other something.
I’m on Burlington Vermont right now
That cross country skiing is a workout,I use to do it alot as a kid up in the lake tahoe area
Sure was brother!
hate people like that a 10:06. They just assume you are not going to use the weights.
That guy triggered me too
I’m a long time subscriber. Been wanting to increase my bench numbers recently. Do you offer a program to grow a bench pr?
ruclips.net/video/tsX-ShMsP9s/видео.html
@@UFpwrLifter Thank you very much!!
I’m currently 130 body weight and my max is 215. I’ve been stuck in a plateau and can barely get 205. Some days I can’t even get it. Is there any tips you’d recommend to overcome a plateau?
I’d try increasing your frequency to 3 bench days a week. If already doing that, increase your volume and intensity. Make sure you have adequate food and rest!
Just curious, how come you’ve stayed at 153 for all these years? Imagine how strong you’d be if you gained 10 pounds
I wasn’t interested in purposely increasing bodyweight to get stronger. I just ate until I was full and let my body and programming do the rest.
You push me to bench 3x a week
Have you ever had any major injuries on your road to bench press awesomeness?
Yes sir, injuries and accidents minor and major. I think my recent wrist injury put me out for the longest, around 7wks. The accident that put me out for the longest was when I dropped 340 on my chest.
Damn your son is a replica of you
Do you not have crazy pain from imbalances?
Imbalances..?
@@Morris.Andrew all he does is bench heavy. If you’re not rowing heavy or do heavy reverse flies you’re gonna imbalances all the muscles around your shoulder
He probably does other workouts and exercises. He specializes in bench, so he mostly records that and accessory work for that.
@@__-wm9lu can you explain why the imbalance would cause pain? Seems very bro science, would love something concrete, thanks!
@@Atrain009 poor posture and tightness. Almost all pain is from imbalances
Hey Long. Been on program for a few years. How do I get past a 255 max? I am 46. Any tips?
Try more volume at just slightly less ....worked for me.
Hi Dustin, been on my program or a different one? If it’s no longer working, maybe try a different one. Hopefully you are already benching 3 days a week with adequate volume and intensity during those sessions.
Have you always been in the same weight class? Have you ever considered trying to put on more muscle to get stronger in a higher weight class? If you are trying to get stronger, why not eat more while building and then diet when you want peak performance?
Yes I’ve weighed the same since about 19yrs of age so for the last 19yrs (I’m 38). I was never interested in fluctuating body weight to get stronger. I wanted to do it through consistency and programming. I may have maxed out the programming with not much room to increase (age doesn’t help) and I am ok with that.
I don't think you need to ask about camera, it's a public place. I mean no one asks, so it's a bit odd.
Всегда есть азиат…😂
The reason people laugh when they see you bench 3 plates is probably cuz they didn't expect it, shows how much they judge people by their looks.
He looks like he's strong. But they certainly aren't expecting him to bench amounts that only much bigger guys would usually be doing.
Every1 judges people based on there looks thats why first impressions matter. Its really just cuz there in shock and laughing because they compare it to themselves and thinks thats strong ah