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RE: Easy 225lb X 10 No Spotter (Volume Work)

in DTube8 hours ago

That would get you well on your way and so can pushups. I'm not crazy on pushups. I would maybe be able to do 50 in a row and not have my form break down completely but if I'm just doing pushups to sort of do something if I'm not able to get in the gym I will do 2 sets of 30 and I feel like if I could do that and wasn't in a gym for a long time I would be able to warm up and get up to 225lb without getting hurt.

You might already be close to getting it and repping it but I would say if you try it in a gym the safest way would be to go in there once and just go up to 135lb and see if you can get up to 5 reps the first time in and don't try to bench for the next 4 days and see if you feel a ton of soreness in your pecks and let them sort of recover. Then the next time trying to go up to 185lb and see if you can get it for 2 reps or so and do the same thing. Take some time and see where you are at. Keep doing a similar thing and working your way back up and past 225lb.

The reason why I say all this is because the most dangerous situation is someone feeling really strong and really good and moving on up and then suddenly tearing their peck. I had a friend who is 6'7" and got all the way up to 295lb body weight and played football for SMU. He could rep 315lb and I think got up to around 435lb for a one rep bench max. He hadn't benched heavy for a couple years and he got back on the bench and felt strong and though it wasn't a big deal to load up 315lb and tore his peck. So even if you feel good your connection points might not be ready for it.

Trust me I worry about it all the time. If something gets overloaded it can tear.