Chest 4/24/3

[PolishHammer1977]

4/24/3

Incline Press - 300 - 5X3
Flat Press - 315 - 1X8, 1X4

The time off has taken a toll, so has being sick lol. I'm coming back though. Coming back stronger this time. Simple and plain is my style.

VID
http://steelinferno.com/incline press.wmv

 

[Lee]

impressive numbers man, good work

 

[BlkWS6]

Wow man thats impressive that you went on to do flat bench at 315lbs for a 1x8 and a 1x4 after that incline work!!! Good job man!

 

[revexrevex]

bro can you post full workout details, and warm ups?

 

[coolcolj]

me having some fun

1.4megs - Right click on link and save before viewing
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PH1977_InclineBench300.mpg


your vids are way too dark man

 

[RusPA81]

Good work bro. Very impressive.

 

[BigBadBootyDaddy29]

Nice job, how is your first week back so far? I bet you are one sore bastard......did you hit legs yet this week? You'll be fucked after that , this being ur 1st week back from a layoff.....post up when u do them

 

[PolishHammer1977]

CCJ nice job man! That was way better than mine. PM me the secret to that please!!

Thanx guys

Here you go Reverex; I warm up using overhead squats, I usually use the bar only (45lbs) and perform 3-4 sets of 15-20. I stretch for 5-10 minutes after that and then I'm begin.

I take between 3-5 minutes between sets. I stretch.

Legs is Saturday and it's gonna be hell. I can't wait. lolololololol

 

[louden_swain]

You are a machine and a. . . . . .


















M O N S T A R!!!!

 

[jerkbox]

nice touch with the sexy music....

good job man......you are a beast

 

[revexrevex]

are those the only two movements you did on chest day, or you did something else

 

[PolishHammer1977]

are those the only two movements you did on chest day, or you did something else

That's it man. That's all I need. I grow quick with simple and plain workouts

Thanx fellas

 

[b fold the truth]

VERY impressive...

What is your plan of attack from here?

B True

 

[Lord_Suston]

Impressive as always, Just started my 5x5 routine. Lagging some stamina with the flat bench huh? That's just from being sick next week that will be nothing....

 

[Thaibox]

Hammer, you've come a long way since you started coming to the board bro. Seriously...good work man

 

[PolishHammer1977]

VERY impressive...

What is your plan of attack from here?

B True

Thanx man

I am going to continue the modified 5X5 routine for another 4-6 weeks and change the exercises slightly. It's actually a 3X3, 5X2. I am using the 2X10 as well, even though it didn't amount to 2X10 in todays chest workout. I am also not working tomy max and not working till' failure. I am working with roughly 80-85% at the highest. At the end of this cycle I will retest myself.

chest day
incline 3X3, 2X5
flat 2x10 (1X8, 1X4)
calve raises 2X5
lower back workX2

back day
deadlifts 3X3, 2X5
towel pull ups 2X10
face pulls 2X15-20
calve raises 3X10
ab workX2

leg day
box squats 8X2
leg press 2X10
calve raises 1X15
lower back workX2

delts
push press 3X3, 2X5
cleans 2X10
Close grip bench 3X3, 2X5
calve raises 2X5
ab work X2

By august 2003 I want;

550 Dead - 500 Bench - 550 Squat

It all continues from here. I'm on the all you can eat mission but doing it with solid foods. Whole foods. After this cycle I am thinking about going into a sole powerlifting program. I am more and more interested in strength than I am with bodybuilding. But here is the next cycle that has just begun.

What do you think?

 

[b fold the truth]

Sounds good man.... I am glad to see that you have a plan. Now...maybe set a few smaller goals for between now and August...

B True

 

[PolishHammer1977]

Sounds good man.... I am glad to see that you have a plan. Now...maybe set a few smaller goals for between now and August...

B True

Yes of course. The world wansn't built in a day brother. I have goals for everything. I know you do too. I guess that's what holds everything together in the end.

 

[b fold the truth]

Yeah...and I am slowly meeting my goals. I just haven't posted my PR's much lately...yet I have hit quite a few.

B True

 

[PolishHammer1977]

Yeah...and I am slowly meeting my goals. I just haven't posted my PR's much lately...yet I have hit quite a few.

B True

Still have Pr's? lolol Your a walking PR brother. Did you get Cheese to Elite yet? I am sure he has plenty to offer to the training board.

 

[b fold the truth]

Still have Pr's? lolol Your a walking PR brother. Did you get Cheese to Elite yet? I am sure he has plenty to offer to the training board.

Yeah...set a BIG PR on the log clean and press on Monday...been sick ever since...lol.

Cheese reads this board near daily...he is afraid that he will ruin his 'persona'...if he joins. Maybe it might just ruin the legend of Cheese.

Seriously...everyonce in a while he comes up with a genius idea. He says a lot...but sometimes he says something that really does make sense.

B True

 

[PolishHammer1977]

Yeah...set a BIG PR on the log clean and press on Monday...been sick ever since...lol.

Cheese reads this board near daily...he is afraid that he will ruin his 'persona'...if he joins. Maybe it might just ruin the legend of Cheese.

Seriously...everyonce in a while he comes up with a genius idea. He says a lot...but sometimes he says something that really does make sense.

B True

Congrats amigo! Feel better as well. I'mjust getting over something too lolol.

I kind fo agree but disagree only causeI don't know him. Funny dude though. Reminds me of my roomate and exactly the way you described the genuis factor. Classic dudes.

Did you clear 315 on the log?

 

[b fold the truth]

Did you clear 315 on the log?

Didn't clear 315 but I think that I will get 330 soon. I did 301 for a triple (completely raw) on Monday. I think that I will get it for 5 within 2 months. I just need to work on my form/balance with that much weight overhead.

B True

 

[PolishHammer1977]

Didn't clear 315 but I think that I will get 330 soon. I did 301 for a triple (completely raw) on Monday. I think that I will get it for 5 within 2 months. I just need to work on my form/balance with that much weight overhead.

B True

330 is absolutely astounding brother! Damn man raw huh, no warm up, nothing? Your an animal dude.
330 is yours.
Form and balance have to be of the utmost importance especially when you get up so high with 330 lol. Core most importantly.

 

[b fold the truth]

330 is absolutely astounding brother! Damn man raw huh, no warm up, nothing? Your an animal dude.
330 is yours.
Form and balance have to be of the utmost importance especially when you get up so high with 330 lol. Core most importantly.

Of course I warmed up...lol. Just no belt(s), no knee sleeves, no elbow sleeves, nada. They all make a difference.

I may try 325-330 here in a few weeks. I'd like to get 310 x 3 first.

B True

 

[beastboy]

Nice work fellas!

 

[coolcolj]

Hey PH1977 - any reason why you don't touch the bar on your chest?

 

[PolishHammer1977]

Hey PH1977 - any reason why you don't touch the bar on your chest?

I do. Unfortunately I didn't on the second rep for a reason I still do not know.

 

[louden_swain]

Solid work!!! You M O N S T A R!!