1000 pound club

Usually around 315 is where I end up switching from the double over to an over/under grip with a max lift of 385 so far.

Sometimes I forget how important sleep is to strength, lol.

Today was supposed work up to a heavy single on squats expecting to hit 405. Instead, because I haven't been resting and recovering at all this week, I had to pull it back and do singles at 345. That felt like 500lbs, lol.

I tore my pec with a spotter. On Monday, my spotter thought I was gonna fail 245 and I said "I got this" in mid rep. I got stuck and the mid point. I also only rest for put weight on + 60 second phone timer. I know that my tank was empty at that point I just wanted to see were I would fail.

How did that pec tear feel? Did it come as soreness later? Or was it a sharp immediate pain?

What I do when I hit the maximal level efforts, I'll stop doing supersets, or filler stuff like dips and pushups, and then push out my rest to 2 minutes +, don't want to be too depleted. (Although most of my non-trainer gym sessions are fasted.)

I still remember the exact workout because I was pissed.

I did 135x10
155x7
190x3
attempted the last two rep with a spotter thinking he would help. I was wrong. On rep five came down to chest and tried to explode. It was a loud pop like I though someone drop a 45 in mid set. It went no where. Zero in my tank again and spotter was too weak to do anything so I still was lifting with a tore pec while he tried to do whatever he was at lifting. I learned about spotting that day. The pain was not immediate but then when I saw no one looking funny for dropping weight I assume I made the popping noise. My shoulder was burning a little bit. I was at a gym that would not give me ice. I just left and drove home then the pain came. I was in tears. when I got home and thought I just sleep it off since I had work tomorrow. My older brother recommend me go to the ER. I waited for six hours in the ER in pain when through like 8 of there ice packs.

what is everybodys routine that you do?

For me on bench i start with flat bench
Monday was
135x10x2
230x5
260x5
300x7

then 170x10 for 5 sets

then incline 145x 10 for 3 sets

My session is all over thanks to supersets.

Saturday was:
45# db press for 20
Shoulder superset
30 dips on the bench
45# db press with pause for 15 (Oh look, bench and barbell is open. Moved to bench.)
Shoulder super set
95x50
Shoulder superset between each set
135x30 for 2 sets
30 bench dips between each set
145x20
dips
170x10 for 2 sets
dips in between
175x10 for 2 with pause
185x5 with pause
195x5
200x3
Finish out with bis and tris, then some russian twists
I was shooting for 200 reps and 200#. I fell a little short, probably because I was fasted.

This was WAY too much volume and BS work to be productive. If you want to improve your lifts then train to improve your lifts. My last bench day looked like this:

Bench Press
45x60
135x20
225x3
315x3
365x3
405x2
315x5
315x5
315x5

Barbell Row
315x10
365x10
405x10

That's it. Work up to a heavy set of three on bench press, drop the weight to approx. 80% of my top weight and do some volume sets and finish it up with some barbell rows. If you want to build muscle and strength you need to keep your training sessions simple and focus on improving the amount of weight you lift or the amount of reps you can perform. Make a list of 2 or 3 lift variations to use in place of bench, squat, deadlift, overhead press and barbell row and cycle them. For example, for my bench press I cycle bench, narrow grip bench, incline bench and bench press with chains. I'll do 1 bench press variation and just focus on hitting more and more weight for anywhere from 5-2 reps and then when I stall I'll swap to the next bench variation. I do the same thing with my accessory lifts.

Moral of the story: KISS (Keep It Simple, Stupid!)

Squat - Hips below knees -

Bench - Bar must touch chest with control and then lockout at top.

Otherwise, you're a half-repper.

weak first post.