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Random health and exercise thoughts - Page 2783

post #41731 of 57265
Sickening bench workout today.

90kgx8, 100kgx5, 105kgx3, 110kgx2, 90kgx9

dat feel when finally beginning to have respectable bench press numbers. Using the maximum legal bench press width.
post #41732 of 57265
Gotcha. I think I'm going to stick with Greg's progression because that has much higher reps, I plugged my numbers in and see what 5/3/1 would have me do and on my 5+ day it's 285lbs squat but on Greg's program I did that for 10+ reps. The big movements get me sore as hell too if I hit it with that high of volume. So I think I'll do that progression still then do one movement that compliments the big lift like dead bench and pause squat then on my assesory work I'll go super high volume and hit the glamorous muscles. So I'll look at Bench day as Chest and Tricep, Squat Legs and Abs, Press shoulder and bi, Deadlift back
post #41733 of 57265
I think you should do something with more frequency. The way you've described it you'll only be benching once a week. Get on the PPL twice a week.
post #41734 of 57265
Quote:
Originally Posted by fuji View Post

I think you should do something with more frequency. The way you've described it you'll only be benching once a week. Get on the PPL twice a week.

I do two days of pressing a week. The way I bench though, I could bench 3x a week and it wouldn't grow what I need to grow because of the way I'm built flat bench just doesn't get my chest jacked. Here's what I wrote, feel free to critique. Same program layout but my accessory work is higher volume and most of the corrective exercise or bottom end and top end powerlifting movements is written out.

Monday Chest & Tris
Bench three sets last set rep out until failure
Dead Bench 6 singles (bullshit bottom end movement but it's been stupid effective in moving my bench)
Incline Bench 4 x 10
Db Chest flys 4 x 10
Skull crushers 4 x 10
Pushups 4 x Failure

Tuesday Legs & Abs
Squat three sets last set rep out until failure
Hip Thrusts 3 x 12
Front Squat 4 x 10
Leg extension 3 x 15
Ab Wheel 4 x F
Roman Chair 3 x F

Thursday Shoulder & Bis
Overhead Press three sets last set rep out until failure
Pullups throughout the workout, go for 40 reps
Seated DB Press 4 x 10
DB Laterals 3 x 10
Cross cable laterals 3 x 10
Barbell Curls 4 x 12
Concentration Curls 4 x 12

Friday Back and Abs
Deadlift One heavy set for reps then 3 x 5
Snatch Grip Rack Pulls 3 x 10
bent over rows 4 x 12
Lat Pulldown 4 x 10
Seated Cable Rows 4 x 10
SSB Goodmornings 3 x 10 (Abs)
Leg Raises 4 x F
post #41735 of 57265
If you want to get stronger at bench you have to bench more IMO and figure out what piece of your bench chain is the hard gaining part. I would also toss DB flys in the garbage. Their tension curve sucks compared to a fly machine.

Also not sure what's going on with you calorically. Bench is hard as hell for me to gain on as well, easily my worst lift. Only started to go up once I started really eating. IIRC you were cutting or something. If you are in a deficit your worst lift will be the first to go.

I would do

Day A: chest/shoulders/triceps
Day B: Squat or deadlift, calves, back

Get 2 A & B days in a week and sprinkle ab work in as you like. Also add in accessories to address specific weaknesses.
post #41736 of 57265
Gotcha. Bench is going well actually I can bench 10lbs over bodyweight now, been going up a steadily with all my other lifts. Yea I'm down 20lbs, been eating a caloric deficit since Jan.
post #41737 of 57265
@Coldsnap:
Not related to your chest progression, but if I were you I'd swap places for the snatch grip rack pulls and front squats.

I know that I get better progression in movements when I split them up over different days rather than doing two very similar right after eachother. I would be able to do heavier rack pulls after squats than after deadlifts and heavier front squats after deads than after squats. The same thing goes for all your pulling accessory on deadlift day. I think its unnecessary to hit the lats with three different types of rows. You're doing 12 sets of for the lats, which seems unnecessary. You prob get enough stimulation after two, maybe even one lat pull for 4 sets. So I'd swap one or two lat pulls over to squat day as well.

Theoretically, that gives you the benefit of training and getting growth in the squat or pull muscles enough two times rather than very much once. You would also recover better from doing less volume for a muscle often than a shit ton at once.
post #41738 of 57265
What's a power or hyper bench?

Also any recs for subs for barbell squats and deadlifts?
post #41739 of 57265
Flat bench sucks for hypertrophy. I would consider myself to have a pretty decent bench with my all time 1rn at 335 lbs and my chest always grew faster with slight incline db press.
post #41740 of 57265
Quote:
Originally Posted by indesertum View Post


Also any recs for subs for barbell squats and deadlifts?

killing yourself
post #41741 of 57265
Quote:
Originally Posted by jarude View Post

killing yourself

The answer is obviously yoga and knitting.
post #41742 of 57265
Quote:
Originally Posted by conceptionist View Post

@Coldsnap:
Not related to your chest progression, but if I were you I'd swap places for the snatch grip rack pulls and front squats.

I know that I get better progression in movements when I split them up over different days rather than doing two very similar right after eachother. I would be able to do heavier rack pulls after squats than after deadlifts and heavier front squats after deads than after squats. The same thing goes for all your pulling accessory on deadlift day. I think its unnecessary to hit the lats with three different types of rows. You're doing 12 sets of for the lats, which seems unnecessary. You prob get enough stimulation after two, maybe even one lat pull for 4 sets. So I'd swap one or two lat pulls over to squat day as well.

Theoretically, that gives you the benefit of training and getting growth in the squat or pull muscles enough two times rather than very much once. You would also recover better from doing less volume for a muscle often than a shit ton at once.

Yea, I gave this a thought too. Like you said it goes with what RP has told me in that I can press and squat 2x a week.
Quote:
Originally Posted by tesseract View Post

Flat bench sucks for hypertrophy. I would consider myself to have a pretty decent bench with my all time 1rn at 335 lbs and my chest always grew faster with slight incline db press.

Yea, I'm a big fan of incline db press now. Greg had me doing them and I literally had to start at 25lb dumbells even though I could bench my bodyweight because my chest was so fuckin weak. Now up to 55lbs for 3 x 10.
post #41743 of 57265
Quote:
Originally Posted by tesseract View Post

Flat bench sucks for hypertrophy. I would consider myself to have a pretty decent bench with my all time 1rn at 335 lbs and my chest always grew faster with slight incline db press.

Many people would agree on this.

DBs lets you get bigger ROM and deeper stretch on the pecs than with a BB. A slight incline lets you get even deeper than doing them flat. So a DB bench press will put more emphasis on the pecs than a standard barbell bench press. 

 

If you train for hypertrophy and still want to do BB bench, I would do them paused as that takes the stretch reflex (bounce) out of the lift and forces you to push the bar off the chest with your pecs. The touch-n-go bench puts less focus on the pecs as you can rely on the bounce in the part of the lift where the pecs are the most activated (bottom portion).

post #41744 of 57265
Quote:
Originally Posted by conceptionist View Post

Many people would agree on this.
DBs lets you get bigger ROM and deeper stretch on the pecs than with a BB. A slight incline lets you get even deeper than doing them flat. So a DB bench press will put more emphasis on the pecs than a standard barbell bench press. 

If you train for hypertrophy and still want to do BB bench, I would do them paused as that takes the stretch reflex (bounce) out of the lift and forces you to push the bar off the chest with your pecs. The touch-n-go bench puts less focus on the pecs as you can rely on the bounce in the part of the lift where the pecs are the most activated (bottom portion).

It's funny because i really feel both my pecs and tris doing close grip flat bench.
post #41745 of 57265
Man, all these big, strong guys.. explain what movements I should do to get my chest bigger. smile.gif
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