Speaking of reasonable, only $570…

This is very relevant. Progress is progress guys. Each step forward is a fucking step forward.

Guys, I have had a spectacular weekend of lifting: I pulled 405 on my deadlift Friday, and today I squatted 345 into the hole and back out again. I just wanted to share. Please, refrain from commenting about AC’s bench being greater than my pull
Sorry for being *irrelevant*

Good day today. Pressed 275/285.

Feeling good. Got like 9+ hours of sleep the past two days. Thats my biggest prooooblem. Once I am done working at the bar I know I’ll feel so much better.

Question from stevebarker how big do you think batman’s press is?

I’ve never seen him Press anyone before. Considering he punches people in the head and they leave their feet I’d say he’s a pretty strong dude.

Example A

Squat: 445×3/430×3/415×3
RDL’s: 238x5x3
Rows: 265x5x3
Single Leg RDL’s: 20kx10x3
BB Curls: 40kx10x3

Press: 185x3x3
Dips: 135x5x3
Side Laterals: 30x12x3
Side Raises: 25x12x3
Seated Front Raises: 35x10x3

Squat: 520×2
Rack Pull: 530×3
Rounded Back Extensions: BWx10x3
BB Curls: 40kx10x3

Press: 275/285
Close-Grip: 315x3x3
Tricep Pushdowns: 80x15x3
Tricep Pulldowns: 60x15x3
I fucking forgot to do pull-ups. Do em tomorrow.

Leave a comment ?


  1. Holy fuck dude. Nice work.

    Thank you sir.

  2. What’s funny/depressing is that I have the same setup before getting under the bar with that weight…except I’m doing squats.

    This took a long time to get to lol. Don’t compare.

  3. Your posts motivate me to get a monster press. Awesome.

    Once you adapt the 3 fixes that Justin talked about I promise your press will be better.

  4. Dammit A.C. that’s fucking nice! Nice to see that time you took for getting your bench up, didn’t hurt your press either.

    It was hard at first, but I’m a few weeks deep now so its picked up.

  5. Awesome work son!!!

    Thank you thank you

  6. Straigggggghtttt cock diesel! Awesome job!

    Appreciate it man

  7. I love all the “press” that the press is getting these days. ahahahahaha.

    But seriously, its cool to have a community of people that value the press, even if they are just imaginary internet buddies. I got 180×3 last week thanks to my imaginary friends who give me real advice.

    Congrats man. Did you get in on video?!?!!?

  8. Goddam. Sweet Work, I’m probably gonna be able to start standing presses in the coming weeks now that I’m a month out of surgery.

    I am excited to see how you recover. Let me know if you need anything.

    • Well that didn’t work. Anyway, how to you set up for closegrip bench? I setup like normal bench and then loose all the tightness in my back when I take the grip. Since it is just an accesory lift with a lighter weight then does it even fucking matter?

      Are you serious? or are you being sarcastic?

      • Serious question. Should I be worried about how I am set up to close grip bench?

        lol yes man. You’re set-up should be the same!!!! I’d stress that close-grip is very helpful to increasing your bench.

  9. Alright so I brought my flipcam with me for my pressing this weekend. I hit 170×5 @185 but my flipcam died the instant I turned it on, so I’ll charge it for next time @175.

    Do you have any cues in particular to stay tight and in form on the way down for the rebound? I used to do dead stop pressing and recently switched to your rebound style, and I have trouble keeping myself tight (elbows, but just saying elbows isn’t quite enough) right before the

    If you just started rebounding you’re not going to be adapted to doing so. It will get better in a few more sessions. The rebound should be almost like you’re bouncing your triceps off your armpits. Tight is a vague description so I am trying here.

  10. I cant wait to see the video of you pressing 3 wheelz. Nice one AC, nice one.

    Thank you very much

  11. Wow, you’re so close to 300. You’re really going to be able to do it soon. If it doesn’t happen already, you’re probably going to start having a few people stop their workouts and look up whenever you press. lol

    So close indeed lol

  12. Guys, I have had a spectacular weekend of lifting: I pulled 405 on my deadlift Friday, and today I squatted 345 into the hole and back out again. I just wanted to share. Please, refrain from commenting about AC’s bench being greater than my pull 😉

    Sorry for being *irrelevant*

  13. Nice work AC, I´m sure you will press 300 soon.
    The press is my weakest lift and I always like to watch your videos to get motivated.

    Thank you Heimdall

  14. Woooooo come on 3-hundo!

    Question for ya regarding coming back after a layoff. I’ve done the light-medium-heavy week last week and I did ascending volume the past two days (TM Split). What do you usually do the first intensity back? Try to triple back up to your last successful triple? How long does it usually take you to get back up to where you were?

    I’d do a 10-15 pound decrease and hit that. It should take you about 2 weeks.

  15. Solid press. How come you do not use wrist wraps?

    My wife and I are having a kid in March. Thinking of naming him Bain. Any other badass, strong names, people can think of?

    Never have. They’d probably help. The spelling is Bane. Not sure if that was on purpose or not. I am naming my kid Victor or Bayman.

  16. hey AC got a question, I was wondering about my grip width on the bench press. I might be over-thinking it but maybe you or the others can help me out.
    My grip is usually a thumb length from the smooth part of the barbell. Lately I’ve been seeing (youtubes and the likes) that the ‘medium’ grip usually is the thumb besides the the ring or on the ring. So my grip is closer than those people. So I was wandering if widening my grip would help and if so how much. How do you guys usually grip the bar?

    It should be a 90 degree angle from an outside perspective.

  17. yeah, but can’t a close grip bench press also be at a 90 degree angle? You just have to touch the bar lower

    The point where it touches your chest is the same. The grip changes so the force redistributes to a different part of the upper body (more tricep oriented).

  18. Trying to transition to TM. Following ‘Template 2’ from here: http://startingstrength.wikia.com/wiki/The_Texas_Method

    What’s a good starting percentage for the volume sets? Was thinking about starting with 80% of my 5RM.

    Yeah 75-80% is the range there. Adjust if need be.

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