u/Freakedgains85

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Primary bench workout

20 kg × 10 reps

60 kg × 8 reps

80 kg x 7 reps

100 kg x 3 reps

110 kg x 1 rep

120 kgs failed

Then I performed accessories

Pure testosterone ( went super saiyan 2 fs)

failed 120 again

Ls:

I rolled my shoulders,

lifted my hip and neck.

Carried some fatigue from warmup sets

Ws:

I could unrack 120kgs by myself.

Wide grip technique.

Chest up.

Good leg drive.

Larson pause press was tough on set 8.

I think I'll hit 120 next sess or next to next sess

I mentally thought I can lift a mountain and that helped.

110 was very smooth.

How can I improve ?

I bought 4 tubs of 400 gms gnc creatine for just 300/- each

It expires in August

I'm selling these to my friends for same cost or im planing a video idea (100 gm creatine if u answer the gym trivia right)

I'll inform them the expiry.

Also suggest what ques should I ask or fun challenge I can ask to perform (gym related)

Also 20gm creatine per day safe?

I recently saw a yt video click here

Where he benched 220 kgs using pin press accesory.

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3 reps 100 kgs on pin press

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I did 6 reps normal bench a day before yesterday so i had fatigue( I have done 8 reps a while ago)

Also I have done 110 kgs for 3 normal bench.

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How's the form on pin press? I did a total of 10 sets. Ended with 120kgs which i couldn't lift. ( I use heavy to track)

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I think my triceps are doing most of my work. Plz do see my bar path. My goal is to bench 140kgs (308 lbs) till Jan.

Also this not my routine I do top set back off. I follow his routine ben johnson powerlifter.

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Why did I fail? Is my dept ok? I think I'm pushing the bar forward and not using my upper body to push upward.

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I follow top set back off approach

# primary squat

Warm up

=>top set

1 set

1-3 reps

75% to 90% of 1 rep max (rem) or 7.5 to 9.5 rpe

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=> back off sets

3-5 sets

4-6 reps

55% to 75% of 1 rem or 5-7 rpe

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# SECONDARY SQUAT

Warm up

=>Top set

1 set

5-8 reps

70% - 80% rem or 7-8 rpe

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=> back off sets

3-5 sets

4-6 reps

55% to 75% of 1 rem or 5-7 rpe

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1 block consists of 4 of these primary and secondary sessions. Then i try to hit my PR. Also I increase the weight week by week on the top set and back off sets and the cycle resets after PR ie deload week. Again the climb to new PR starts with a new block.

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Credits to youtuber:- Ben Johnson (powerlifter coach) and coach Pana (french world champion)

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