Thread 76554766

who /3pl8 bench/ here?

>>76554766 (OP)
How much is that in kgs?

>>76554771
140kg not including the bar

>>76554788
u stupid

>>76554771
170

>>76554766 (OP)
Peak 1RM was 305. Im cutting rn but next bulk im looking for 3pl8

>>76554766 (OP)
I can only bench 80kg..am I a dyel?

>>76554766 (OP)
Im 90kg, 187cm. Can bench 3pl for 3 reps.

>>76554766 (OP)
I can... on the machine press...

>>76554766 (OP)
reminder that claiming an impressive lift is meaningless with no proof
you are dyel until you have evidence to the contrary

>>76554766 (OP)
i bench 3 1,25kg plates

>>76554766 (OP)
2.5 and only because I put on 20 lbs. I move up 5-10 lbs a month max. Proper form was key to making 280ish consistently. Specifically pulling shoulder blades together and pushing with legs. Thought it was a meme, its not.

Not sure I am getting stronger, everything is just proportional to my weight - get fat, lifts up, pull ups down and vice versa. Barely at 1.5x bw bench

>>76554766 (OP)
I hit 295 for a single on Monday but stalled out on 300. I've got until the end of January to hit 3pl8 by 30

i cannot. 3plate is 1.9x my body weight.

What is dumbbell equivalent of 2pl8 and 3pl8

>>76554766 (OP)
I can bench 315 for 3 or 4 reps without a spotter but I dont try to go higher without a spot and dont want to bother anyone at the gym.

>>76556273

1 for 1 ?

>>76554766 (OP)
Me

>>76556313
Gradeflation, inflation, hoeflation, gymflation. All real. I dont think its everyone, its just those who stayed with it or who started early. Teens squeezing out 225 for reps at my LA Fitness (aka super casual) gym every day. I see 3plaet at least once a week. I lift with my powerlifter friend sometimes and literally no one even looks when he reps out 12 with 315. He is the only person I have seen bench 4 irl and he is nationally rated at 180 bw

-t 2.5 plaet oldfag

>>76556273
What the other guy said, rake off 20 lbs max.

>>76556377

Swoleflation....

Got any advice for going from 2pl8 to 3pl8? How long do you think it’ll take me natty?

>>76556403
For me I just went from 225 directly to 275 and then straight to 315. The baseline strength was mostly there but I needed the confidence to really start putting that much weight on the bar. Once I could do 10 reps with 275, 315 was a hard but doable jump.

>>76556403
Brad Gillingham's bench program will work basically guaranteed if your form is good already. 10 lbs per cycle. Now the part you dont want to hear - cycles are 12 weeks, so 1.5 to 2 years without gear or becoming a bloatlord. No one accepts this time frame until they get stuck for 6 months with 0 progress and accept noob gains are gone

Are you 3plaet fans hoping for 4? I feel like I will stop giving a shit if I do 3 for 2 reps.

>>76556403
>>76557213
go to /plg/
Bobby will answer you

>>76556419
So you went directly there? Like the same day or what? Non-advice why even post this.

I can do 2 plates for 10 reps but I'm afraid of loading more. In the machine I can load 4 plates each side, that's 8 plates total, but I guess you wouldn't count that.

>>76554766 (OP)
What was your starting bench? I’m weak as shit and I don’t think even with 20 years of training I could bench three plates.

>>76554766 (OP)
315lbx5 clean, 6 on vid but bar touch -1 count

>>76554875
No I’m not

>>76554766 (OP)
not me

>>76557912
Very impressive. Also makes me realize that 3plaet won't save anyone from looking dyel. Kind of depressing. But I am genuinely not being sarcastic about it being very impressive.

>>76558533
Cut in progress but stalled for a while cause I love eating.

Im at 18% here - 365lb 1RM @ 183lb

>>76558560
Absolute beast. I am pushing 295 @ 230 bw, shame

I just joined /2,5pl8 bench/ this week, 3pl8 is my main goal for now so I will most likely keep bulking till I reach it
currently Im 178cm tall and 81kg bw

>>76558560
Is that your white gf spotting you

>>76554766 (OP)
I have it. Peak 1rm was 375 before life got in the way. I can put up 315 at least once right now though. In the next 5 years I want to bench 405 once and then stop benching heavy forever. Lifetime natty

>>76557558
Stop hypnotizing yourself to be weak is the first step. My first workout at 17 was in the range of 35-40kg for 5 reps, weighing 150lbs at 6’3. You have to try hard and be consistent.
>>76557213
Check out all of the variations AlphaDestiny had to do to reach 4 plates. Would rather stop benching entirely that do that shit lol. And I like being 12% body fat year round

>>76557912
Impressive. Never understood wrist wraps, my girly 6” wrists hold up fine

>>76554766 (OP)
Lads does it count with elbow wraps? I'm shooting for 3pl8 wrapped by the end of the year.

>>76554766 (OP)
Been a 245cel for a long time despite doing a fuck ton of bench twice a week to try and get it up
Recently started GZCL, maybe less volume per session and cutting back to once per week is the answer. Squat is my best lift even though I do the least amount of volume and accessory work for it compared to bench and deadlift

>>76557912
Strong, good job. I'm 74kg 16% bf and i'm harstuck at 2pl8 for 4 reps at the moment, it just won't go up and it's been like this since April. I'm kinda mad. And i can't keep bulking because i'm already high bf. What do?

>>76558977
First time hitting 315 I was 210lbs, around 18% at 6’3. 2yrs later I’m 185lbs and hit it again

>>76554766 (OP)
best I can do is 50kg

>>76557350
My advice is to lift 315

>>76558570
Thanks, your numbers will go up in time if you maintain and recomp.
>>76558696
Yes.
>>76558927
For stability, so I don't have to focus too hard maintaining wrist form, just grip.
>>76558977
16% is not really too high body fat. Calculate TDEE and start tracking protein intake, for calories just exceed your TDEE by a few hundred to make sure you're maingaining.

Shocked so many people ITT bench below 3pl.
It's not like it's something special, just the top of Intermediate level or low advanced level if you have very low body weight.
Not even close to Elite which is actually impressive.

>>76554766 (OP)
3pl8 team checking in.

>>76559101
>16% is not really too high body fat. Calculate TDEE and start tracking protein intake, for calories just exceed your TDEE by a few hundred to make sure you're maingaining.
It's not diet issue i think, i always count protein i have 101 days streak on cronometer always tracking, i'm around 2700 calories right now so im around maintainance or maybe even light surplus.

>>76559148
Hmm if you're in surplus that's good. Whats your push/chest day look like?

>>76559167
I do 3 sets of bench 6-8 reps and at the last set i go heavier trying for 4-6 reps. That's where i got my 4 reps at 225 4-5 days ago and i try to bench x2 per week, earlier in the year i tried x3 per week when i was doing full body but i think it's too much. Now i'm doing a brosplit so i train chest every 3 days

>>76559180
Try 3x "warm up" sets at 60% or so, keep to 8 reps or under and the go straight into 3x heavy sets at 80-85% of your 1RM aiming for 5 reps.

6 sets is my go-to.

>>76559191
>6 sets is my go-to.
This x2 per week? Any other accesories that helped you get your bench up?

>>76559199
I do light incline as well as rotator cuff strengthening accessories for injury prevention. Everything else is the normal stuff like shoulder press, raises, etc.

>>76554771
3 plates in lbs is 3 plates in kg.

>>76556403
>Got any advice for going from 2pl8 to 3pl8? How long do you think it’ll take me natty?
I don't think it'll be possible for me unless I permabulk and drop other lifts. Did 225 a year ago and it was only slightly easier a week ago. One rep.

I say this because any topical board attracts people who are only good at that thing and want to show off. Most guys can't do 2pl8.

>>76559341
>Most guys can't do 2pl8.
It's doable if you put in the effort.

>>76556430
Thanks. My 1rn is 275 so I’m fine with that pace of growth

>>76559686
>It's doable if you put in the effort.
2 is for most, but most don't put in the effort.

3, I bet if you put 100 25 year old guys in a bench camp for three years and made sure they didn't do PEDs, less than 20 would do it. That'll never happen so it's all opinions, but going to a pretty casual gym for 1.5 years I've seen 100 people bench, and about 3 including me load 2pl8. I think that's the max.

If you're in a powerlifting gym or team or some shit, there has been so much selection involved in getting those people together it's not remotely representative of a random sample. IF natty, they were the outliers in body geometry, strength, propensity to build muscle.

>>76560204
See: >>76556377 - there is also legitimately more knowledge around how to do it. 2 plates for 1 seemed like the limit to me when I was doing a retarded 3x8 on a full body workout 3 times a week. I really do think most people can hit 2 plates from 1 in 2-3 years in the absolute worst case. There are definitely teenagers putting up 2 at my casual-ass gym all the time

>>76560397
>2 plates for 1 seemed like the limit to me when I was doing a retarded 3x8 on a full body workout 3 times a week.
Is it so retarded not to prioritize bench though. I would have to almost quit other lifts to get much more I think. Only took 9mo to 2pl8 then I couldn't even do it for months after cutting a little. 1x6 135 strict overhead though.