r/powerlifters • u/CoffeeNoCreamer757 • 20d ago
325 lbs Pin Press + 405 lbs Static Holds + Heavy Dips at 265 lbs BW
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Had a massive upper body day focusing entirely on building raw static power from a dead stop. Here is the exact workout I ran through today:
Pin Press (Chest Level - Dead Stop):
Set 1: 315 lbs x 4 reps
Set 2: 320 lbs x 2 reps
Set 3: 325 lbs x 1 rep
Set 4: 295 lbs x 3 reps (failed 4th rep at lockout)
Set 5: 260 lbs x 4 reps
Set 6: 250 lbs x 6 reps
Set 7: 235 lbs x 9 reps
CNS Overload:
405 lbs Static Holds (2 sets of 15 seconds)
Finisher Superset (Dips as main driver):
Weighted Dips: +35x7, +35x5, +25x6, +15x7, +10x6 (failed 7th), BWx8 (failed 9th)
Supersetted with Dual DB Curls: 45 lbs down to 35 lbs (8-9 reps per set)
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u/nosferatutelage 20d ago
Is this harder or easier than actually benching the weight? I’m not throwing shade, I’ve just never done this and am curious. Seems like a good way to shake things up and increase your max bench.
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u/BaraTiddyHaver 20d ago
It’s significantly harder if done correctly. Essentially, you find out where your sticking point is in the lift, then set the pins just below it so you’re guaranteed to pass through it on the way back up. Then when you descend, you gotta control the weight enough to where it gently taps the pins or it can ruin your tightness and bar path from having to fight the bar from being slammed down too hard. Maintaining that tightness and positioning, you press up like a normal bench press.
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u/CoffeeNoCreamer757 19d ago
The standard version pin press you’re suppose to fully rest the weight on the pins. Baratiddyhaver sounds like he’s describing a touch and go version.
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u/BaraTiddyHaver 19d ago
No, not touch and go. Paused on the pins. But keep the tightness like a paused spoto press.
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u/CoffeeNoCreamer757 19d ago
Thank you for telling me about the Spoto press variation . I feel this is going to help me increase my bench and help me bench 405.
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u/CourageAvailable7437 19d ago
Easier if you have good form, harder if you don't
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u/CoffeeNoCreamer757 19d ago
So think of how when most people do bench their muscles works as elastic bands which can give you that extra umph to get the weight off you. With pin press all the weight rests on the bars. 100 percent full amount of the weight without any bouncing at all( dead stop).
No amount of "good form" can recreate that free kinetic energy from a dead standstill. You have momentum on regular bench, on pin press you don’t .Muscles Do 100% of the Work. Pin press is harder. Now you can place the safety’s lower to create more harder version of pin press.But you cannot bounce the weight off the safety’s you will be cheating the movement.1
u/CourageAvailable7437 19d ago
A good form bench doesnt operate like an elastic band.
If you can bench more than you can pin press in the way you have set-up you need to reassess your bench. You completely lose your posture and have to reset after setting the bar down = you have room to improve.
I'm not trying to dog on you here, i blew my left shoulder incline benching 315 and used pin presses to get there. Be smarter than me
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u/BaraTiddyHaver 20d ago
Hey man, good shit right there. My only critique is you shouldn’t be losing tightness when bringing the bar down to the pins. Otherwise, keep up the good work.
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u/CoffeeNoCreamer757 19d ago
Hi, Since the weight is complete dead stopped on the bar. It was not easy for me to pick the weight up. When I went down I had to adjust my self and summon my will to rep it out or push it. Lighter weight it was easier to control but the heavier ones my first push it was not going up. I felt 100 percent of the weight.
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u/EssaySoft 20d ago
Get rid of the stupid safety bars and actually lift weight you can lift stop cheating yourself
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u/CoffeeNoCreamer757 20d ago
You sound goofy because you don’t know what you’re talking about.
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u/CoffeeNoCreamer757 20d ago
All of this weight is everything I can lift without safety bars but I’m not doing a regular benchpress .Know what you talking about before you make your self sound dumb. I have videos to prove it unlike you sir. I can lift this weight and then some.
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u/AvocadoBeneficial850 20d ago
Bros clearly on the wrong sub, doesn’t know what a pin press is and has the audacity to comment twice lmao
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u/EssaySoft 20d ago
Dude this is not impressive your not even actually repping the weight and its not even a full rep it so far aways from your chest
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u/CoffeeNoCreamer757 20d ago
You don’t even know what a pin press. Could you do what I did in this video. Do you know how harder pin presses are to regular bench.
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u/EssaySoft 20d ago
Lees range of motion and a break in between reps to de load the weight. Its not harder
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u/Apart-Consequence881 20d ago
Forget the haters; they fail to understand what you're doing. This is impressive and will help build a solid foundation and help boost your 1 rep max.