>there are people on this board that cant bench 2pl8 >despite

>>41497739
Post pics of your chinlet, faggot
You're filling up those size 7 shoes nicely anon

>>41497739
Some people can never bench 2 plate, 2 plate is 225 lbs and that's a lot of weight

>>41497781
are you new to lifting?

pls no bully i'm working on it. I just hit 1 plate the other day and I started out with the bar, these things take time.

>>41497790
Been lifting for 1.5 years

>>41497739
FUCK YOU, not everyone was into sports as a child

>>41497795
>started out with the bar

what m8? I thought I was weak with a 115lb bench my first day

It took me a year to reach 2 plates and I was fairly fast compared to others at my gym at the same time.

What the fuck is the point in this retarded thread?

>>41497739
Only been lifting three months, gone from benching 70 to 195, I'll get there, what's your rush? Why you so bothered about what other people bench?

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>>41497781
>that's a lot of weight

>>41497827
That's like 10 lbs per week on average... I'm new to lifting and I'll probably break 1pl8 next week. What's your routine and regimen?

>>41497739
>everything in my life is shit and i have nothing to be proud of
>better take the one thing im mediocre at and rub it in others faces to make them feel better

You manlets are so godamn pathetic

>>41497857
Starting strength, but honestly I felt like I started quite light, so I made bigger jumps without any problems, I've slowed right down now though - honestly I've got no big secret or anything, it's just a lift that I'm naturally stronger at. My squat fucking sucks though!

>>41497806
This. I couldn't even do one single pushup when I started working out two years ago. It took months to be able to do a couple. Before that I was a basement dwelling /v/irgin and hated physical activity, my muscles were atrophied and nonexistent

I literally started from the very bottom of physical fitness

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>tfw nobody ITT can bench 2pl8

Are you guys fucking kidding me?

>>41497888
Thanks, I'm also doing SS and I've been lifting for about three months, but maybe only two of those months seriously and I had a break for two weeks recently because I was out of town and then got really ill.

My squat sucks balls too, in fact I bench more than I squat, if you can believe that...

>>41497781
>>41497802
2pl8 is fucking shit, I bench 2pl8 for 10 and look like a little bitch.

>>41497896
How people can get to that level of beta is beyond me, I was a beta virgin but I at least did pushups and pull ups everyday so I wasn't a complete weakling

>>41497907
You literally just bitch out on squats, thats your problem. Not that your upper body is magically much larger and stronger than your glutes, hamstrings, quads and lower back.

>>41497907
>3 months
>squat lower than bench
something is wrong, probably your squat form

>>41497739
ive been training for 4 months, give me a break.
i started with the bar, could barely do 10 reps.
now i bench half a plate, i think thats pretty good.

>>41497917
i get you. i've been training my mum who's 52 years old with no muscle mass whatsoever and she could do 4 full push ups.

can't believe how weak some men are, it's pathetic. they probably have bad genes. those are the guys who will plateau at an OHP of 1plate and never get past it

>>41497918
>>41497927
No, you don't see how out of shape I really was. I'm 30 years old and had never done any sort of physical activity at all for the last 10 years except for a couple of months of some stupid "100 push-ups routine". I'm a computer programmer and I've done fuck all except for that.

You guys may be right about my form, but I'm continuously working on it. I recently found out that I probably want to do ass to grass squats, which I didn't do when I started, so I've had to adjust to that as well.

>>41497936
0.5pl8 is actually not bad for a girl, especially in 4months that seems pretty decent. keep it up.

>>41497936
>half a plate bench
>pretty good

This is the guy that will tell you you must be fat to squat 3pl8

How do I get over my fear of failing a rep on the bench press?

>>41497945
>I recently found out that I probably want to do ass to grass squats, which I didn't do when I started, so I've had to adjust to that as well.

no, you want to squat to at or under parallel. Dont go out of your way to squat as deep as possible, some peoples hip joints wont allow for it without lumbar flexion..

Besides, what were you doing BEFORE your thtoughts of squatting >ATG???

>>41497917
Because I didn't care about being strong, I just wanted to play vidya and eat junkfood. I was happy until I got to uni and realised how pathetic I actually was compared to everyone else.

Well now I'm still not happy but at least I'm /fit/

>>41497956
how much do you bench ?

>>41497945
why do you need to do ass to grass? do you have oly aspirations?

you're not doing SS if you're not low bar squatting, and youre not low bar squatting correctly if you're going ass to grass.

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>>41497946
>tfw im not a girl

kill me

>>41497975
come on anon I am just messing with you, everybody starts somewhere. Just make sure you eat enough and train hard and you are gonna be at 2pl8 in no time. When I started it seemed like it was impossible but after 2 years I was benching 2pl8 pretty easily.

>>41497945
Breh you should be able to atg pause squat considerably more than your bench.

>>41497945

Have you actually read Starting Strength: The Book

You sound like you need to read Starting Strength: The Book.

Learn how to squat like it tells you to, and then ALWAYS SQUAT LIKE THAT. Constantly making huge changes to your squat form because you're stupid is holding you back more than anything. Training is only effective when it's goddamn consistent.

>>41498002
>lowbar scumming
>not only lowbar but the autistic rippetoe version of it

>>41498002
>Learn how to squat like it tells you to, and then ALWAYS SQUAT LIKE THAT. Constantly making huge changes to your squat form because you're stupid is holding you back more than anything. Training is only effective when it's goddamn consistent.
FIGJAM, whoever you are you're giving out some solid advice today, this

now answer my shoes quesiton in /plg/ pls

>>41497956
Practice failing one, it's not bad at all if other people in the gym don't freak out. people

chest is for homos

>>41497986
thanks anon, a little wholesomeness on this page.
im 5'8 and started at 116 pounds, Absolute dyel mode. Ive been eating a lot and gained 20 pounds in these 4 months its going pretty good for me i think. being a manlet hurts though.

>>41497816
Leverages have alot to do with it

I also started out with the bar benching, but could deadlift 2pl8

>>41497825
OP just benched 225 for 1 rep with questionable form and assistance from the spotter so he thinks he's got an excuse to shitpost

>>41498052
Ive benched 330

>inb4 i dont believe that

>>41497903
How about posting a pic to show us how easily you put up 2pl8?

Eh, probably cant

>>41498066
>tfw really tempted to hit the gym and do it with timestmap and everything

desu stay tuned, i might just

>>41498013
Is there anything wrong with Rippetoe's squat? I'm the guy who benches more than he squats, for what it's worth.

>>41498089
No, not really. But its more of a deadlift with the bar on your back.

To those ITT who can bench two plates, do you have a spotter?

I always lift alone and rerack whenever I feel I'm about to fail a rep. My progress is slow. Do you make better progress with a spotter?

>>41498115
No, not always. But if i fail, which is rare because im smart picking weights. I just roll it down my torso or tip the plates off the side becuase no collars

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>>41498115
YES, GET A GYM BRO YA AUTIST

>been lifting 1 year alone, slow gains, plateau at 135 and then again at 165
>get gym bro and go from 165 being heavy to benching 2 plate in a month

having someone to compete with/ push you/ motivate you not to skip/ give you the confidence to overlift and push boundaries is everything man

>>41498115
I always trained with a spotter if I go into the lower rep range (below 8) because it just helps me to go all out. If you never had a spotter you wouldnt believe how many reps you are leaving in the tank. Usually if you think you cant get the next rep you can get atleast 2 more.

But if I go for higher reps I dont always have a spotter because I can just rack it once I really struggle with a rep. In the 3-5 rep range you dont really struggle as much you just wont get it up from one rep to the next.

>>41498029
Started at 5'7" manlet and 110lbs auschwitz survivor, could barely lift the bar, now at 160 and almost got two plates, keep doing anon

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why are people even talking about ss in a thread about bench? I find there are few intro programs which actually hit chest with enough frequency to make reasonable gainz.

Ivysaurs beginner is one of the few.
It's what I started with and served me well until I transitioned to a 5 day ppl.
140 lb 5'8
Bench-260
squat-350
deads-435

>>41498180
>why are people even talking about ss in a thread about bench?
some autists were triggered to hear that anon didnt squat in proper form

>>41498198
sounds about right desu

>>41497940
>yfw antifa can't do one pushup but want a civil war

>>41498206
>being this alpha

kek

>>41497965
So did I, m8. Started "lifting" at 17, which basically means 5x10 curls a few times a week with no schedule. Could still do about 20 press ups with decent form.

I genuinely cannot understand how somebody cannot do a press up, even after a life of laziness. I'm pretty sure this is all just an ongoing troll, but its hard to tell these days.

How much could an average person expect to bench after like 20 or 30 years of training?

>>41498362
I remember when I literally couldn't do one single push up. Eating nothing but garbage and playing videogames all day really does fuck your body up. Now I'm at a 2pl8 bench and can probably do 40+ pushups. Feels good man.

>>41497739
All i do is push ups and run benching makes you physically weaker for the only thing you train for is to fight. Its primal and benching just ungrooves the natural motions . im 215 all muscle and train bjj too.

>>41498449
you are retarded if you think that's how human physiology works.

Your body doesn't exist in the year 10,000 bc. What it has adapted to is the year 2017. Sure holistic approaches to working out have their place, but not with that kind of weird applied naturopathy.

>>41498415
700lbs easily

I bench 145 because I've only been lifting for ~8 months, and only 1.5 of those has been during a bulk and not during 1500kcal/day for weightloss. Hoping to reach 2pl8 by fall if my numbers keep up, though I'm stalling at the moment.

What are some tips to help my bench keep moving? I've tried resting longer and sleeping more, but it still doesn't seem like it's getting easier. I still fail on the 2nd and 3rd set on the last reps.

>>41499044
do you have cgbp or ohp in your program?

>>41499059
OHP. I do chest accessories on my off-days for Bench like cable/DB flyes, incline DB bench, and occasionally dips.

>>41499074
start doing dips regularly, and try to progress them like you would the bench. same with OHP, if you aren't already. close grip benching can really help if your lockout is weaker than off the chest strength

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>>41497739
>Bench press?
>Lol nah brah I just do pull ups, lateral raises, barbell curls, incline dumbbell press, and I also do push ups during football practice humans are built for endurance not power, no one really gives a fuck about strength

>>41498362
This

If you can't even do 1 pushup with proper form you probably haven't used your muscles at all in years cause that's just pathetic

>>41498362
>Could do 30 strict push ups when I was a 16 year old soccer-fag who didn't even lift.
>Most of my friends could hardly do 20
I shit you not this is a thing. When I was still a DYEL at 17 who only trained machines I could do 12 pull ups, a friend of mine tried to and could hardly do two. Unless you can do at least 30 push ups, 10 pull ups, and run for at least 3km without running out of breath, then I could not consider you /fit/

>>41497739
Wow just got my free program now let me just spend 30 dollars a month going to a gym or 500 dollars getting a squat rack and weight set. Thanks OP!

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Fuck you losers I just hit 3pl8 for a 1RM PR the other day

>>41497795
Keep going anon. I believe in you! I too started with the and I did 185 x 5 last bench day. So close to 2pl8

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>>41500802

Legit. Nice job.

>new challenge: 140 lbs. dumbbells.

>>41500826

Challenge accepted

>>41500826

I'd been cutting since December and lost like 45 pounds but got sooo weak. Did a 2 week dirty bulk just hit my protein and ate whatever tf I wanted. Turned into some hefty gains. Back on keto today to shred this last 20 pounds. Hope I can retain some of the gains I've made.

>>41497781
Are you retarded? I'm 130 lb and can still rep 2 pl8 a few times. 2 pl8 is attainable for all males.

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>>41500802
I was expecting death

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>>41500923

Did he live? This is why I don't bench without a spotter.

tbqhwyf I never saw someone benchin' lmao2plates at my gym. 30kg each side is enough for people to mire here. Not even the jacked dudes are benching 2 plates.

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>>41500945
>he thinks a spotter will save him
Just dont fucking bench without a safety bar

>>41498206

What the fuck was their problem? lol

hope the guy didnt get into any trouble

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>>41500945

SO this is that dude who tried like 400 lbs or close, with No One around, and a flakey "spotter system" and got his neck snapped.

This is beyond stupid. Good lesson for you noobs out there struggling with 245.....

>pro tip: no shirt ?

>>41500962
Same but i recently reached 2 pl8 and i look fucking dyel still, my gym is mostly hotel guests (since its a fucking hotel) and old men though

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>>41500963

I felt that.

>>41500945
I heard he lived, he managed to slide them off one side as you see in the video at the end.

These people are just genetic failures though, literally wiping themselves out of the genepool, good i guess.

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>>41500983

So he's dead then?

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>>41500991
oh snap

>>41500988
eating big > lifting numbers

>>41498115
I've been lifting for almost 2 years. 495 squat and dead, 295 bench, 205 OHP

I've never, ever used a spotter. I'm an autistic failure who doesn't like talking to people so I barely even know anyone in my gym even though I've been going there 3-4 days a week for 2 years.

I've also never hurt myself. Learn how to set the safeties and use the power rack and squat rack. Bench is the only one you really should have a spotter for but unless you are an awkward height so the safeties dont really work you still don't NEED one unless you are doing 1rm. You really shouldn't need a spotter working with anything under 90% IMO.

>>41498362
I did almost no physical activity from when I was 20 to about 27, and I weighed 330lbs. I could still do about 8 push-ups. I don't understand how someone can not do a single push-up. It blows my mind. If I was an obese fuck with 0 muscle and I could do 8 surely anyone can do 1? And I don't mean to make anyone who can't do 1 feel bad but it sincerely boggles my mind. Like how do you do day to day tasks if you are that weak? Lifting a jug of milk must be hard.

>>41501073

I hate asking for spotters cause they always want to grab the bar at the first sign of struggle. Like MF can I work for this shit or nah?? I'm the dude from >>41500802 and that's my boy spotting me like a pro. But I leave the safeties off and I'll drop plates over asking some fag to spot me any day

>>41501073
im austistic and dont like asking people but is it normal to move the bench into the squat rack and use it?

>>41500909
>2 pl8 is attainable for all males.
no, it's not.

>>41501073
just ask for a spot.
how can you go through life while being so afraid of other people?

>>41497781
nah that's a meme, I believed that too until I hopped on the high volume train

>>41501131
>no, it's not.
How, it's not even very heavy, it's like the weight of a big man or 2 average women, how can it not be possible with training, how.

>>41501127
I use either the squat rack or the power cage. Normally the squat rack. The way my gym is setup though almost everyone benches in the squat rack since we have a weird kind of conjoined olympic style bar section that people can squat in too. IDK if other gyms are like mine. Where else would you bench if not for a squat rack or power cage?

>>41501131
It's a lot easier than you think. Just gotta be self-reliant.

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>>41501160
>IDK if other gyms are like mine. Where else would you bench if not for a squat rack or power cage?

mine just has 2 benches laid out next to each other with a those stands above it to hold the bar up. but there are no safety pins on the sides so you need spotters

my bench sucks
fuck me and my long ass arms.

>>41501189
Oh, well yeah you would need a spotter in that sort of situation. Just don't clip your weight and never use suicide grip.

>>41497739
Been lifting for 2.5 months
Still can't bench one plate
Then again I'm focusing on my back and arms more than anything
I just can't get my chest to activate properly even though I'm doing EVERYTHING right
Am I ever gonna make it?

>>41497739
Congratulations on hitting 225 on bench for the first time OP. Now you've truly earned the right to talk shit on /fit/.

[spoiler]But we all know that if you can't bench 3pl8s for reps you're objectively weak as fuck and should promptly kill yourself[/spoiler]

>>41501157
easy: shit genetics.

just as there are people who can bench 4+ plates naturally, there are people who can't get to a mere 2 plate bench.

you just don't see those people with shit genetics, because most, if not all, of them quit lifting when they notice they get shit results.

>used to want to do 2pl8 cos i thought it was bodyweight for me
>managed to get up to 95kg before beginning a cut
>weigh myself for the start of the cut and realise im actually only 80kg
now that i've benched 1xBW im much less fussed about reaching 2pl8

>>41501131
>2 pl8 is attainable for all males.
>no, it's not.

Put in the work and it is. I weighed under 100 lb when I started. I could barely bench the bar. I then put in years of effort and got to where I am now. 2 pl8 isn't that impressive, even if it does beat most people at the gym. Go ahead and complain about shit genetics, and ask yourself if your genetics are worse than mine.

My starting height/weight
height: 5'5
weight: 97 lb

this is why i literally don't take any advice from this board, I'm just here for the memes

I design my own shitty PPL routines and still lift way more than the DYELs here

only a fool would take anything posted here as fact

>>41501374
very common myth; low starting weight doesn't mean you have bad genetics.
dorian yates started out as a very skinny guy, yet he has almost perfect genetics for bodybuilding.
furious pete (youtuber) started out very skinny, even had anorexia.
he has deadlifted 700lbs after putting on weight.

i never said that 2 plate is impressive.
a friend of mine bench 4 plate at 100kg bodyweight.
another friend has pulled over 300kg/660lbs at 83kg/181lbs.

>>41497739
Just hit 2pl8 a minute ago. Feels great

Benching was just never a thing for me despite having near perfect form, even approved by like 10 knowledgeable people. Now I just focus on OHP
>Dat sweet 72kg 1rm

>>41497739
>lifting regularly for about 4months now
>went from lifting the bar to like 90 lbs

Feels pretty good. I can barely lift shit but at least I'm going to the gym on the reg and doing shit.

>>41500923
>company designs bench with safeties
>leaves gap between safety and where you rerack the bar

how did this make it through testing?

>>41501121
I usually just count the PR if a spotter ruins it for me to cope with the rage. I don't care if people don't think it's legit. I'm not going to come back and retry because some mouth breather deadpanned me and lifted the weight up, deliberately ignoring me saying "No, don't" when he touched the bar.

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>>41497739
>bench 275
>squat 135

>>41501597
Good for you, keep it up

>>41497739
I can't even bench 1pl8.

I'm weak, I'm on a 700 calorie cut, and I just started benching a month and a half ago. I'm hoping to be at 1pl8 by the middle of next month, but it's possible I won't be there until I start bulking in July.

>>41497739
How new to 4chan are you?
Soon it'll be your bedtime and the adults can then talk in peace.

Test

post

pls ignore

>>41501302
>just as there are people who can bench 4+ plates naturally,
Lol no, not unless they've spent a life time doing hard labour. People aren't naturally strong or weak, they just have a different life style, their bodies are adapted.

>>41501832
naturally as in "without steroids".

>>41501832
Naturally as in without drugs. .
Also people saying manual labor will significantly change your starting point at the gym haven't done a labor job. I've worked from mines to construction sites and my starting bench was 110. If it helped anything it was deadlift and overhead press, that is it. I can't ever recall much horizontal pushing in any work I've done that wasn't mostly from the legs.

I've been lifting 2.5 years and my 1rm is 205

hahahhhaahhaahha

never gonna make it

The dudes I see at the gym that look the best aren't lifting very heavy weights.

>>41500963
How did this happen. It doesnt look like he's using suicide grip, unless I'm just blind...? In any case, fuck that.

>tfw 115 dumbbells for reps

>>41499192
>t. Guy who doesn't realize the BP is a metric for football

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>there are people on here who aren't 6'

>>41502055
I'm guessing he tore a muscle and then panicked, dropping the weight.

>>41501441
What is your definition of bad genetics then? Being born with a crippling deformation? Somewhat related: a midget benching more than 2 pl8

https://youtu.be/zHWL3FtimDU?t=15s

>>41502686
for a male of average height who is otherwise healthy, not being able to get to a 2pl8 bench after training properly for years seems like a good definition of bad genetics.

>>41502767
>for a male of average height who is otherwise healthy, not being able to get to a 2pl8 bench after training properly for years seems like a good definition of bad genetics.

Are you describing yourself or something? If so, post your workout routine. I can't think of even one example of what you're saying.

>>41502871
Ofcourse you can't think of an example.
People like that quit training after the first few weeks.
Maybe they'll even tough it out a couple of months.
It's easy to just write it off as improper training/diet/recovery, but that's not always the case.

I don't get why it's so hard to believe that there are outliers at both sides of the spectrum.

People who have great genetics are often written off as roiders, while people with shit genetics are written off as lazy/stupid/not "trying".
It's just dumb.

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>>41498002
someone has the right idea

>>41498115
if i feel like im going to fail, then ill grab someone to spot me. otherwise, i mostly lift alone

>>41502767
>healthy
>not being able to get to a 2pl8 bench
>training properly for years

bullshit. if your body is incapable of building muscle mass, then it's not healthy. any healthy dude would be able to reach 2 plates, even if it takes years

>>41502900
>People like that quit training after the first few weeks.Maybe they'll even tough it out a couple of months.
>projecting this hard

>>41502990
oh, yeah, forgot about this stupid meme.
just call anyone with bad genetics regarding strength training "unhealthy".

if you can lead an otherwise normal and healthy life, and docs do tests and check you out as healthy, why would not hitting some arbitrary strength standard mean you're not healthy?
oh, that's right, it doesn't.

>>>projecting this hard
also, what the hell are you on about with this?

>>41503019
>implying the inability to build muscle mass is healthy

you must be some special kind of stupid. feel free to watch everyone else that actually puts in effort surpass you. you can reap the rewards of laziness

>>41498089
>Is there anything wrong with Rippetoe's squat?

Sitting back and folding over is fucking retarded. You should absolutely put your chest up, stay as upright possible, and push with your back, not your hips. That's regardless of where you put the bar on your back

Also, Rippetoe is the same guy who promotes his low-bar squat because it decreases range of motion and uses more muscles (posterior chain). At the same time, he hates the Sumo deadlift - which engages more muscles than the conventional (quads help out more) - because it shortens range of motion.

>>41503063
>inability to build muscle mass
how daft are you to equate not being able to bench 2 plates with not being able to build muscle?

as if a 60kg, or whatever, bench doesn't require muscle.

do you even realize that some guys can't even bench the bar the first time they step into a gym?

>>41501992
>The dudes I see at the gym that look the best aren't lifting very heavy weights.

You go to a bad gym then.

>>41497781
Can't tell if b8 or not.
Post your routine and diet since you decided to shit up the thread with your bitching.

>>41502686
Fuck you too for entertaining an autist.

>>41498115
I stalled at a 185 for almost a year, and once I got a spotter I went up to 240 within three months so I would recommend it.

>>41503228
>you decided to shit up the thread with your bitching
>I stalled at a 185 for almost a year

irony

>>41497739
I pl8 is 20kg so 2x20kg is 40kg because you don't count the bar.

bunch of e-statters or fat burgers ITT

I've trained at multiple gyms and the only guys that moved anything over 225lbs were either obviously on gear or 180lbs+

Going through the CBT threads on /fit/ I'd say 90% of this board couldn't bench more than 1.5 plates

>>41505034
depends if you're talking 1rm or sets of 10. the former is pretty easy and 90% of this board should be able to do it. 10 reps on the other hand, i'm not sure if i could do it.

> lift 100kg on bench for 1 rep on the best day of your life for 3 inches rom
> hey guys my max is 2 plates ez

If you can't lift something for a set of 5 or 6 clean reps, you're not strong enough to lift it. 1RM's are an irl prank.

When I started lifting on ss, my bench stayed ahead of my squat till I stalled on 70kg, squat got to 75kg but then I got injured so had to stop, hurray to starting again.

>>41503078
I don't think he hates sumo. He discusses it in the book. He does hate decline aka PL bench, which is the bench equivalent of his shit lowbar

>>41501374
but when you're a manlet with little stubby midget arms, the bar only has to move 3 inches for a complete rep.

tfw still haven't hit 3pl8 and the 3 year deadline is coming up in october

tfw GDE

I dont know mang.. I mean, linear progression and SS memes aside, I am heartbroken to see the little fags crying when they need to be out of the gym for 3 weeks and they lose almost all their so called strength and gains.
That is why I am not impressed when one of you strength fags shakes and wobbles to do 1 rep with x plates. But I will respect someone who will rep half of that like its nothing no matter what no matter when. Being constantly able to deliver decent performance is more desirable to me than striving and pushing to (kinda) do one single impressive move

>>41498206
Fuck that gave me so much satisfaction. I would rape all three of them and then snap their whore necks like twigs.

>>41497781
More volume and do peaking

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>>41505034
I'm 128lbs benching 225 though and no one would ever accuse me of being on gear.

I know the stubby arm excuse will be thrown at me but my arms reach mid thigh. Deadlift is more my thing due to longer arms relative to torso.

Now 2pl8 bench is imo, not an insane metric to reach. That said, it's a respectable strength standard and reachable to any male that doesn't suffer from a disability.

I'm not going to throw around "hurr durr try harder" classic that you usually see. But being 100% blunt, if you stay consistent to a decent routine (5/3/1, GZCL, Any general weekly progression you guys should have no problem reaching 2pl8 bench within a year even if your linear gains run out quicker than other guys on /fit/ who managed 2pl8 on SS/SL.

>>41506161
I agree, build strength, don't peak it. It took me too long to understand this.

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>>41508758
>it's a respectable strength standard and reachable to any male that doesn't suffer from a disability.
no, it's not.

it's reachable for the average male, but not for any male.

>I'm not going to throw around "hurr durr try harder" classic that you usually see. But being 100% blunt, if you stay consistent to a decent routine (5/3/1, GZCL, Any general weekly progression you guys should have no problem reaching 2pl8 bench within a year even if your linear gains run out quicker than other guys on /fit/ who managed 2pl8 on SS/SL.
this is correct for most guys, but not all.

image very related.

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if you cant 2 plaet with linear progression you might as well give up lol i started benching 65lb for 12 and i milked linear progression even past 2 plates. but on a more serious note go watch some ryan kennelly or jeremy hoonstra bench tech vids and EAT MORE

>>41497956
by not being a bitch and having a spotter nearby??
lrn2 roll of shame or dont clip your weights so you can dump. the fags at the gym dont really care about you failing those mindless plebs with look at anything so dont be insecur if someone glances at you anon. thi is for you not for them.

>>41508850

My man, if you're going to start claiming that strength performances are normally distributed, you had better back that shit up. Preferably not with something completely unrelated such as an IQ distribution.

>>41498013
enjoy your knee problems neck back-snapper

>>41508889
why do you have to be so negative?

there are still loads of benefits of training even if you can't hit some arbitrary strength level within some timeframe.

>>41508944
it was just supposed to indicate that there are strong and weak people...
if you find that so hard to believe, go look up that shit yourself.

>>41508958
>it was just supposed to indicate that there are strong and weak people...

It does no such thing, however. It's a fucking IQ distribution. Would it be surprising if physical strength was distributed normally? Maybe not, but you can't just assume that it is and post something unrelated and say that it is.

>>41497986
Lol 2 years for 2pl8, literally kys no point lifting

>ITT constant elbow flaring rotator cuff presser no lat activation GDEs

>>41508987
I just websearched "bell curve" and put the image in there.
didnt even know it was about IQ before posting it.

stop being so goddamn autistic.

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>>41508850
I've never ever encountered such a case honestly. It's always under the purview of poor/zero programming, poor form, poor nutrition or a combination of all three.

Greg nuckols recently published an article on this, it's a good read.

https://www.strongerbyscience.com/realistic-training-goals/

>>41508758
For those who are having trouble getting their bench up. This is assuming you've exhausted linear gains (workout you workout) and are progressing weekly.

1. Stop doing a program you made yourself. Do a program from someone who knows their shit.

2. Refine your form. Deadlifts and Squats you can "brute strength" up but getting a decent bench requires so much refining of technique. You can push so much more when everything is nice and tight.
I like Brian Alsruhe's form vids myself.

>>41508958
I don't believe in weak people. Strength is a skill. Non-responders are so insanely rare I'd class it as a disability. Low test is not an excuse either, many on the lower end of the spectrum still manage to reach 2pl8xabd beyond.

https://www.strongerbyscience.com/non-responders/

>>41509002
Form is frequently the crux of the issue. Lats are chronically under used in bench.

>>41509015
>I just websearched "bell curve" and put the image in there.

I'm sure you did, and look what happend. You made a fool out of yourself.

>stop being so goddamn autistic.

No. Facts matter. Science matters. Not letting idiots misrepresent these things matters.

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>>41508958
not even shilling the timeframe meme go at your own pace. I thought my post was encouraging with just enough negativity to make you guys pay attenton. I offered advice that helped me. Can it be more simple than eat and check your technique?? be consistent?? Im literally just saying try harder guys we al wanna make it here right??
>webm unrelate

>>41509034 Alsruhe's setup cues

/Part 1 - Fixing your Setup: Slippage, Positioning, Grip/

+Chalk Shoulders and Traps to prevent slippage as these are the main points of contact

+Alternatively wrap heavy bands around the bench

+Tightness is paramount. The tighter you are the more you move. Use the bar to put yourself in the most advantageous position possible

+Do an inverted row to the bar, pull your chest to the bar and pull your shoulder blades together. This is the foundation you press upon. Once your shoulder blades are together place them and your Traps on the bench.

+Your eyes should be under the bar. Arch as much as your back can handle.

+There should be 3 points of contact, your shoulder blades/Traps, your glutes and your feet. If all 3 are sticking tight you're in a good position

+Whether your feet are flat or on your toes depends on preference. Just ensure knees are out past toes to get leg drive.

+Because of your arch your hips should be higher than your knees. If they're not you'll lose weight on the bar.

+Push knees outwards to activate glutes and stabilise legs.

+Hands just outside shoulders so arms are perpendicular to the bar at a 90 degree angle

+Squeeze the bar as tight as possible to increase muscle recruitment. Bend the bar like a horseshoe to lock in your lats

+DON'T unroll shoulders to unrack the bar. Setup as usual and raise butt to lift bar off bench and place back in the exact place you left it

+Get your belly breath and brace before you unrack. Hold breath for as many reps as possible and take a breath at the top of the Rep. 3 reps should not require a new breath

+Lower the bar only as fast as you can control it. Bend the bar, tuck Elbows on the way down so you can push out on the way up.

+Touch just below nip line and keep consistent.

hopefully will be there in 10 weeks, for reps.

>>41509057
thank you for taking the time to write this post out
squeeze bend and spread the bar guys

>>41509077
If no one bothers to take anything from this post at least please try this cue so you use your lats. Bend the bar into a horseshoe lads.

>>41498115
just use safety bars. Although I miss having a spotter bro because it allowed you to do one more rep than you could handle knowing they would lift 5%~ of the weight

>>41509034
i've read most of his articles, they're really good.
quote from that article:
>people who were weaker than average were probably a bit less likely to respond to the survey in the first place
he seems to be one of the few guys that actually understand the importance of genetics.
I also recommend this:
https://www.strongerbyscience.com/genetics-and-strength-training-just-different/

>I don't believe in weak people. Strength is a skill. Non-responders are so insanely rare I'd class it as a disability.

yeah, i see this shitty argument all the time.
if you respond shit to training, it's a disability.
well guess what, not, it's not.
I addressed this even in this thread >>41503019

>Low test is not an excuse either, many on the lower end of the spectrum still manage to reach 2pl8xabd beyond.
that doesn't mean that having low test isn't part of the reason someone is a non-responder.

>Form is frequently the crux of the issue. Lats are chronically under used in bench.
kek, nuckols put out a nice article why the lats are pretty much unrelated to benching at all.

>>41509050
well, it's good that you're trying to be encouraging.
but this "if you can't do X within Y months/years, better stop training" bullshit helps no one.
this board is all about self-improvement, but for some reason the ones that need it the most get shunned?

>>41498115
This guy >>41509034

I don't press unless I can know with 95% certainty I can press it, but I have had to roll of shame twice. It's really not a big deal.

The bar should never, EVER just crash on yo your sternum. The worst that should happen is you run out of steam pressing it back up, and just roll it off.

That said a good spotter is super useful so you can unrack without losing tightness

>>41509156
You might be right. That said, I'd still put it down to 1% of guys training. I imagine /fit/'s difficulty to bench 2pl8 being of the programming/form/nutrition triangle.

As for Lats.. Jury's out on that one. Alsruhe benches in the 500s, and a large majority of guys benching 500+ would disagree. Nuckols is strong but I'm inclined to believe the bench specialists.

Even if it turns out lats are useless, the tightness the horseshoe cue gives is invaluable.

>>41509057
Fuck the holding breath part for several reps part. I started doing that and got a pulsating headache for all of my workouts for 2-3 weeks after. Now I just hold breath for each rep and doing fine

>>41509242
Sorry, that cue I modified for me. I'm working on my bracing so I'm trying to do that, I'm so used to holding for 3 reps I put that by instinct definitely a breath per rep for most else unless you're von weissberg

>>41509222
I think it's more than 1% of guys, but I agree that most of the people on /fit/ having difficulty benching 2pl8 isn't because of genetics.

regarding lats, the jury's not out on that.
lats don't contribute much to benching at all.
at best they can help stabilize the shoulder.
most strong benchers think the lats are important for cueing, not moving the weight.
cueing the lats can help get the upper back and shoulders in a more stable position, which enables the pecs, front delts and triceps to push better.
the myth that the lats are really important for benching comes from geared lifters.
geared benching is completely different from raw benching.

alsruhe is kinda dumb to be honest.
yeah, he's strong and big, but if you look at his advice in detail, it has many little mistakes.

>>41509311
You seem knowledgeable anon, I've based most of my training recently on alsruhe's philosophies but it can't hurt to branch out. Who do you recommend?

What does 2pl8 mean?

>>41509417
eric helms, greg nuckols, mike israetel, bryce lewis.

menno henselman has some interesting stuff as well.

for anything regarding upper body technique or safety, eric cressey.
brian reddy has some good stuff on rehab, b-reddy.org.

>>41497739
I'm trying man. Slowly but steadily I'm getting closer. I just benched my body weight for 5 reps earlier this week. 50 more pounds til 2pl8

>>41509527
BW multipliers are a poor indicator of strength and i say this as a manlet.

>>41509492
Cheers, I have some of Israetel's books yet to be read.