Incline Dumbell PR

[WalkingBeast]

Its not much but for the first time I hit the 130lb dumbells for 1 rep on my incline. Previously 120 for 4 was my best, I only got the 135's up about half way. This was after 4-5 hours of ME chest work though, so fresh i think Id do better. ThanX for the encouragement guys. BTW Im 185 5'8 22 y/o

 

[FatRat]

Good work! IMO Incline Dumbell is the king of chest excersises! You did over 4 hours of ME chest?

 

[WalkingBeast]

Good work! IMO Incline Dumbell is the king of chest excersises! You did over 4 hours of ME chest?

ThanX Rat. I rarely ever even use dumbells for presses anymore. But I decided to attempt them after doing many sets of heavy barbell presses. I took each set to failure (aside from warm-ups) and also attempted to max out. My routine is something like this:


135X20 Warm-up
225x16 Warm-up
275X7-9
315x1-2
335x1 (not including failed attempts)
365x3 (assisted reps)
405x2(assisted reps)

then sometimes I go back down in weight and rep out with 275 or 225 Takes long due to long rests between sets. ThanX again

 

[Exodus]

4 hours is way too long.............. strong lifts though, but your workout shouldnt last more than hour and a half, i think your robbing your body of gains training that much. but your very strong, this would just make you stronger.

X

 

[WalkingBeast]

thanX Exodus Sorry about reviving old posts. First time posting on a board, didnt realize it revived the posts, didnt even know they were old. Ill be more careful. Not sure if less time would be beneficial. I find it takes me alot of rest to prepare for a max lift. Tried that in the past, so now switching to something different. Always open to ideas though ThanX again

 

[Exodus]

thanX Exodus Sorry about reviving old posts. First time posting on a board, didnt realize it revived the posts, didnt even know they were old. Ill be more careful. Not sure if less time would be beneficial. I find it takes me alot of rest to prepare for a max lift. Tried that in the past, so now switching to something different. Always open to ideas though ThanX again

its cool.

but are you eating or at least drinking some kinda drink like gatorade... becuase after about an hour of workout...... your body starts catabolizing muscle......... (ie..... eating your mucle for fuel)........ which is a bad bad thing. if i cant convince you to workout shorter, at least take about 4 20 ounce gatorade's with you, 1 for each hour.

X

 

[WalkingBeast]

its cool.

but are you eating or at least drinking some kinda drink like gatorade... becuase after about an hour of workout...... your body starts catabolizing muscle......... (ie..... eating your mucle for fuel)........ which is a bad bad thing. if i cant convince you to workout shorter, at least take about 4 20 ounce gatorade's with you, 1 for each hour.

X

ThanX for the advice. No usually a granola bar and "Speed Stack" is my only fuel for the workout. Sometimes 7-8 hours in the gym. Then when I get home I try to eat as much as possible. My size and strength in the benches has been plateud for the last year. I only gained 1/4 inch on my arms the last year and very little anywhere else. I bench BB style, and have troube with PL form. Id like to learn it not sure where to start. I read up on the form alot but it hurts my shoulders alot to bench like that. Lifting naturally doesnt help either. Dont think I can afford the gatorade right now haha So working with what I got. ThanX again

 

[Exodus]

ThanX for the advice. No usually a granola bar and "Speed Stack" is my only fuel for the workout. Sometimes 7-8 hours in the gym. Then when I get home I try to eat as much as possible. My size and strength in the benches has been plateud for the last year. I only gained 1/4 inch on my arms the last year and very little anywhere else. I bench BB style, and have troube with PL form. Id like to learn it not sure where to start. I read up on the form alot but it hurts my shoulders alot to bench like that. Lifting naturally doesnt help either. Dont think I can afford the gatorade right now haha So working with what I got. ThanX again

well......... here is my opinon, thats all it is. but the reason for the plateau is 1) due to working out for 4-8 hours straight. and 2) the bodybuilding style of bench press.

i dont think you have the correct form if your shoulders hurt more, bodybuilding style bench hurts the shoulder and rotater's much much more, so if you were hurting, im sure your form was off.

first off if someone is looking at an ariel view of your bench press..... with powerlifting style your elbows are never more than 45 degrees away from your body. Squeeze your shoulder blades together, and shrug your traps....... then drive with your legs pushing backwards not up to dig your traps and upper back into the bench. un rack the bar and squeeze your lats to bring the bar low.... low means around you lower chest, upper ab's area. press with your wrist straight, not bent backwards. and press straight up and down with as fast a push as possible.

i hope this helps.

X

 

[WalkingBeast]

thanX once again. I will try to learn the technique. Not sure my structure allows it. Im able to press a strict 350 on the flat bench Slow negative and explosive positive, but the guy I train with can only do the lift fast but using 400lbs. He arches his back majorly, jerks his hips, and puts the belt as tight as humanly possible, even tells me his legs get sore the next day. So I see theres a huge difference from the two styles. Maybe one day Ill get it ThanX

 

[Exodus]

thanX once again. I will try to learn the technique. Not sure my structure allows it. Im able to press a strict 350 on the flat bench Slow negative and explosive positive, but the guy I train with can only do the lift fast but using 400lbs. He arches his back majorly, jerks his hips, and puts the belt as tight as humanly possible, even tells me his legs get sore the next day. So I see theres a huge difference from the two styles. Maybe one day Ill get it ThanX

yeah you can do it........... and your buddy seems to have the powerlifting style.......... 1 thing though. at a contest you have to pause the bar on your chest..... you cant just touch and go. so if he fixes that, and you work on it......... you both will find your numbers greatly increasing on bench.

X