yeah, i just had it drilled in my head from 3 years of football never to take off weights. Our coaches always said if you change weight you better be adding on more plates not taking any off.

i just did my

10x10 flat
10x10 incline bench

i didnt realize we were supposed to be taking weights off.... no wonder i failed like the last 3-4 sets of both excercises.

just did my first day of this, not tooooo sure i want to keep doing it.
Went from 225x3 to 205x2 to 195 x 3 to 185x 2, and mostly just felt it hitting my shoulders like crazy(my max on bench is 335 too just fyi, felt like i was doing horribly low weight, normally got from 225 to 250 to 275 on old split)
then incline was pretty much around 150 the whole way through
and i went to failure which was right at around 10 each time

You're not supposed to feel epic strong with this, it's a mass building program. Just look at bodybuilders in your gym throughout a whole year. They don't use heavy weights often, and they're much bigger than you.

Also if you feel it in your shoulders that much when benching you probably have problems with your form fyi.

plenty of bodybuilders use heavy ass weights, just not on every set

And also not all year long.

90% of the bodybuilders i've seen use lower weights, but get extremely clean reps.

got any ideas on what causes me to feel it more in my shoulders, i do not do very wide grip, my arms are only bent outward maybe at a 100-110 degree angle in the up postition. I put the bar in my palm and keep my wrist relatively strait, and ofc I control the weight going down, touch my chest, and then push up, no bouncing or anything.

And do you think my numbers look about right compared to what my max is?

And lastly there are no real bodybuilders in my gym, I think there are MAYBE only 5-10 guys MAX who know as much as I do in there and that is pushing it. I talk to the power lifters a lot and so far only one of them has been knowledgeable. Most are just guys who got lucky with genetics and do normal lifting/eating.

the only time they don't train heavy is pre contest..

You should use a grip that's wider than your shoulders by quite a bit. Also the bar should be near the lower end of your sternum when it touches your chest. Other than that, it's hard to judge form when I can't see it :S



I don't think we have the same idea of "heavy".

meh sounds like i am doing it right except i could move my arms out a little more i guess, i dunno.