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I was wondering if your decline bench should be more than your Flat? I can do probably 20 more lbs. on decline, but never maxed it because I don't want to kill myself.
Flat or Decline?
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Your max wieght doesn't really matter unless your a power lifter.. fatigue to reach failure is what matters through wieght and reps.. and time between sets.
trauck1506
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Well I do train West Side and I'm trying to get my totals up so I would say I'm a power lifter. Also I never do above 6 reps on either and rest is whatever I think it should be at that time. I do 265 on bench and about 285 on decline. I got that by doing 265 twice on decline, but I'm sure I could have gotten it again. Unfortunately the only place to ditch the weight is on my face so I didn't try it. I also assume I could do more on dips than on bench or I at least doubt I could do 185x26 on bench. My main reason for asking about this is because I'm trying to figure out why I can't get my bench to go up. I used to do 295 at a body weight of 160 and it took me 3 to 4 months to get their from around 170.
Well, I'm not a power lifter bro..my goal isn't to max big wieght.. not my gig. I rep the wieght for size.. the heaviest I'll go is 315 I'll rep it 12-15 times. I would think my max is close to 500 but I haven't maxed in yrs. My opinion for your bench to go up your body has support the wieght. I always change my workout up.. low reps- high reps.. flat bench - bumbells.. I would think the old 5 x 5 increasing wieght each set would work get for a stronger bench.. to get you body used to the wieght try some negitives with a spot of heavy wieght. There are power lifters on here with much better advice though. Get a spotter bro. don't smash your face..lol you on the sauce?
trauck1506
New member
No, not on the sauce and never have been right now I'm out of town in New York on an army base staying with my mom and I don't know anyone. And second about half the people in the weight room seem like complete dicks, but there are a lot more hotter girls up here(from Texas)! Whats your weight because that's pretty good? I just wish I could get back to benching almost 300 at 160 and deadlifting 350 without ever doing it. It makes me so angry because I was doing the craziest routine that no one on here would agree with and it worked amazing, but could never do that now.
6'0...230-240 my wieght goes up and down.. Just keep pluggin bro.. might wannna try gaining some pounds. Thats alot of wieght for 160
Post it up. I want to hear it. I am always open to new ideas to incorporate into my own routine.
Elementality
New member
Wow man. You, at a body weight of 160 increased your bench press from 170 to 295 in 3 - 4 months? What is your frikkin secrete man...
I don't think that's what he meant.
trauck1506
New member
Well when I started out I weighed around 140 and I don't quite remember the routine I did completely. But, I did legs only like once a week if not every other week so my squat was something like 250 however I was pulling around 350 the first time I dead lifted. When I did legs though It was something like my upper body day. Remember I knew nothing about training while doing this, but something worked. Also, remember I was just getting back in the weight room and out of football because after 2 years my max total went up at the most 70 lbs which I'm pretty sure could be because of over training. Our Football coach was crazy! We would run about 3 miles a day, plyo work every other day, then after that legs, and then upper body every other day. Then he would want us to come in for 1.5 hours after school to work out which I usually did and gave it everything I could. I remember shaking so much sometimes I couldn't write in class. Just telling you this because I think it got me up to an amazing level, but I just didn't eat because they wanted us to be faster.
I found a folder on my computer which may be my old routine, but I can't be positive and I will see if I can find my journal when I get back from New York. I don't think it was quite this perfected, but was as intense and close enough.
Upper Body:
Weights 4x6x8 <---- This means I would ramp up the reps when I could get 3 sets done with good form and then ramp it up to slightly less than what critical bench said it should be and start back over at 4
Monday
Wednesday
Friday
Bench Press
Multi Chest
Curls w/bar
Curls w/db.
Skull Crushers
Close Grip B.P.
Shoulder Press
Rows
B.P. w/db.
Decline B.P.
Curls w/pulley
Con. Curls
I would max bench usually one time a week. I wouldn't always work out 3 days a week and I would sometimes split this routine into 2 parts a day. I would also usually run up to the gym which was about 3 miles away. I do remember that I didn't start out slow as soon as I didn't get sore as much I started doing something like this. I would change the workouts out frequently except for Bench. I would also sometimes ride the bike about 15 miles because I remember I wanted to do one of those 100 mile bike rides eventually. Needless to say I was almost always in the gym 5 days a week and my routine would take somewhere around 2 hours not including cardio which could take an hour by itself.
You don't have to believe that this actually worked because if I was in your place I would have my doubts. Right now I weigh 185 not 160 to whoever said I should put on weight and like I said I could no longer do this no matter what I did. I eventually stopped this because I got stuck at 300 on bench. Then I started Taking those Anabolic X energy pills and got down to a weight of 125 from 175. Started that routine changed a little with legs incorporated and a little less intense. When I started over I got my weight back up to around 180, bench around 290, squatted about 320, and DLed around 380. It took me about 4 months to get to this and the weight I put on was amazing everyone thought I was on the sauce, but I ate like no other. Shortly after this I went to work in Oklahoma without a car(brutal), but worked out off and on and here I am about 2 years later kinda starting over.
The more I tried to recall all this the more I thought about starting that routine up and dropping west side.
Elementality
New member
Lol some crazy weight fluctuations.
trauck1506
New member
Yeah that is pretty much what happens for some reason or another once every other year or so. Started in 7th grade when I was all fat at 5'2" and 170 and got down to 95lbs. in prob 2 and a half months. All because of what some girl said, so I basically fasted for 60 days which I think stunted my growth because I'm the shortest person in the family.
trauck1506
New member
I said basically fasted, I would eat less than 200 calories a day usually just one of those little yoplait light yogurts and I'm sure the most I ever ate at that time was like 400. I can't believe the words of a girl would give me that much will power either and all she said was she liked me, but I was too fat. Also, after the first few days you just get used to it I probably could have never ate and just died and never felt hungry. During that time I had a broken foot so I couldn't do much anyways.
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