nice chest day... for me!

[TheOak84]

chest

flat press
135x15
225x10
245x8
275x8
295x8
315x5

i think if i didnt do the 295 for 8 i could have got 315 for 6 maybe 7

incline press
135x12
185x10
205x8
225x8

incline db press

after reading punches thread on frank zane, i decided to do the db press' like that, so i did

65 2x10 - 4 sec negative and 2 sec positive

triceps

over head ext

up to 5 10's on the curl bar for 4x8-10

press down

100-150 3x8-10

dips

bw - 3x12

traps

shrugs 4x12 135-275

it all took about 1.5 hrs including warmup and cool down

 

[bran987]

holy shit, that workout is huge. NICE thousandth post!!!!
you are strong as hell

 

[Tom Treutlein]

Not that big. 12 sets chest, 10 sets triceps, and 4 sets traps. Plus, some of those are warmups.

 

[bran987]

Not that big. 12 sets chest, 10 sets triceps, and 4 sets traps. Plus, some of those are warmups.

245x8
275x8
295x8
315x5

I can't even get close to those weights for working sets

 

[Tom Treutlein]

Oh, I thought you meant big as in a long workout.

 

[WalkingBeast]

Some nice lifts! 315 for 10 soon and 405!! Keep it up!!

 

[punch]

great job man, how did the Zane presses go?

 

[d3track]

yeah, i'm curous about those db presses

 

[TheOak84]

great job man, how did the Zane presses go?

usually, on incline db press, id pyramid with 80, 90, 100, usually, 10, 8, 6.
instead of doin controlled reps, i would just push the weight up.

so i concentrated on the time over tension thing and really felt my chest being torn apart with just 65 pound dbs.

turning the dbs, felt like doin db curls, my chest was getting more movement then just pushing up, which was good.

my partner usually does the 100's for 3x15, just because thats the heaviest db we have and he tried it and barley got 3X10. ID say for anyone to give it a try, its worth it

 

[punch]

Great job man. Glad it worked for you!

 

[bran987]

Great job man. Glad it worked for you!

where can I read about them?

 

[cwick0]

chest

flat press
135x15
225x10
245x8
275x8
295x8
315x5

i think if i didnt do the 295 for 8 i could have got 315 for 6 maybe 7

incline press
135x12
185x10
205x8
225x8

incline db press


From the pic in your avatar...you look fairly big and thick, but i have a couple questions.

1. You might be able to go heavier if you eliminate the 245 and 295 x 8 reps.
I suspect you could do 275 x 10 and 315 x 8-10 with the potential to do 335 or higher.
2. maybe eliminate the 205 on incline and do more at 225 and/or go higher say 245 or 255.
3. If you did incline barbell, why then would you do incline dbs? This may be hurting the advancement in your chest #s.

 

[guldukat]

*snip*

Good advice.

And a good workout, Oak! Strong numbers. What did you think of the slow incline DB presses?

 

[TheOak84]

Good advice.

And a good workout, Oak! Strong numbers. What did you think of the slow incline DB presses?

i liked it alot

 

[pee wee]

Very nice #s oak.

 

[TheOak84]

next time i work chest im gonna try this

flat
135x15
225x10
275x8
315x2failure 6+ hopefully

incline
135x10
185x8
225x2x8-10

weighted dips
3x8-10

then triceps and traps

 

[bran987]

next time i work chest im gonna try this

flat
135x15
225x10
275x8
315x2failure 6+ hopefully

incline
135x10
185x8
225x2x8-10

weighted dips
3x8-10


to me, you are the closest I am gonna get to a Lee Priest mentor!!

good luck my orb
then triceps and traps

 

[cwick0]

next time i work chest im gonna try this

flat
135x15
225x10
275x8
315x2failure 6+ hopefully

incline
135x10
185x8
225x2x8-10

weighted dips
3x8-10

then triceps and traps

You may notice a bit of a difference when you increase the weight between your sets, but i think you are plenty big enough and ready for a bigger jump. However, i would even tweak this a little...
flat- 275 x 10 reps
315 x to failure (hopefully 8-10)
335 x 3 (rest pauses)

incline- same adjustments.

You will notice a big difference in a few months on your bench if you do some rest pauses at the end of your flat and incline bench.
Lastly, since your incline is a little weaker than your flat, sometimes hit incline first. This should help catch your upper pecs up.

 

[TheOak84]

Lastly, since your incline is a little weaker than your flat, sometimes hit incline first. This should help catch your upper pecs up.

ya, i work flat bench so hard, everything is fried.

when i do my work sets, my last rep is a rest pause, usually. a rest pause to me is where i rest the weight on my chest for 2-3 seconds, then explode up. is that what you mean by rest pause too?

 

[zxe003]

Some impressive numbers bro! Start posting up all your workouts.

 

[cwick0]

ya, i work flat bench so hard, everything is fried.

when i do my work sets, my last rep is a rest pause, usually. a rest pause to me is where i rest the weight on my chest for 2-3 seconds, then explode up. is that what you mean by rest pause too?

Either way of doing rest pauses is fine. However, i think you will notice the biggest difference at the very end of your workout. Try and save the rest pauses for the end with a heavier weight than you repped. You should see some good dividends.

 

[cwick0]

Oak,
I thought this may be important for you to see one of my chest workouts so that you have an idea of what i do.
wednesday chest workout:
incline barbell bench:
135 x 20
185 x 10
225 x 10
275 x 10
315 x 8 ...enough!

decline barbell bench:
135 x 15
225 x 10
315 x 10
365 x 10
405 x 5 (no one touching the bar on any of my reps)

i sometimes mix up incline and decline and give flat the week off since flat and decline are so similar.

 

[TheOak84]

Oak,
I thought this may be important for you to see one of my chest workouts so that you have an idea of what i do.
wednesday chest workout:
incline barbell bench:
135 x 20
185 x 10
225 x 10
275 x 10
315 x 8 ...enough!

decline barbell bench:
135 x 15
225 x 10
315 x 10
365 x 10
405 x 5 (no one touching the bar on any of my reps)

i sometimes mix up incline and decline and give flat the week off since flat and decline are so similar.

u work chest once a week?

 

[cwick0]

Yep, usually on mondays, but this week and next are all screwed up. My partner was out of the country.

i do a lot of mix and match for my chest routines, i use to always have things completely planned out. Now my partner and i discuss our goals for the day and focus our routine around that.

i often mix flat barbell with db incline, incline barbell with flat barbell (or vice versa), or incline barbell and flat dbs (not very often do i use this technique though), etc.

 

[cwick0]

You see why i dont pair up tris with my bench? I am dead after benching.

FORGOT ONE THING...two sets of flat pushups after the decline. we always do pushups to finish our chest off. Normally are feet are on a bench and we do decline pushups, but since we did decline we did normal pushups.

sometimes we will do 2 sets of cables, then 2 sets of pushups, both to failure

 

[TheOak84]

i do tris on chest day, but only 1 power movement which i consider over head ext. i guess i do 2, because i do dips after that but those are till failure.. all thats on monday,

then delts and tris on thurs, thats where i do presses and such, cgb, dips (with belt) and skulls

i like to keep the same evercises for 3 weeks, then do something different for a week, then go back to the old routine. so ill prolly hit up ur chest work out variation after hst is over,

thanx

 

[cwick0]

Sounds good, but the sad thing is we did this set/rep routine just for the hell of it.

The most mass i have ever gained has come from doing 3 sets of 10 at the same weight. Let me look for an example ive already typed and you can tweak it to.

 

[cwick0]

found an example, plus a little more of a background:
warm-up: 10-20 reps @ 135
warm-up: 10 reps @ 225
warm-up: 6 reps @ 275
1st set: 10 reps @ 315
2nd set: 10 reps @ 315
3rd set: 10 reps @ 315
rest pauses: 3 reps @ 335, 345, 355, 365

All on flat bench. Every now and then use a similar routine for incline.
I have put 2-3 inches on my chest since doing this exercise. You may feel like you regress at first, but it will pay dividends. All of your buddies will be shocked.

When i started doing this routine, i could do 365 for 5 reps on a good day and i could only do 1 set of 315 for 10 reps. I have dramatically increased over the past year. Now, i rep 315 for 3 sets of 15 reps (flat), rest pause 405 for 3. My incline has moved up to 3 sets of 10 @ 275. When i push it and go heavy (sets of 6 as high as i can go without failing to do 6 reps) on incline i am up to 335 for 5 reps.

My training partner (5'7" 175lbs) couldnt do 225 for a set of 10 eight months and now can knock out 225 for 3 sets of 12.

 

[TheOak84]

Sounds good, but the sad thing is we did this set/rep routine just for the hell of it.

The most mass i have ever gained has come from doing 3 sets of 10 at the same weight. Let me look for an example ive already typed and you can tweak it to.

Ive noticed that too, i like training inthe 8-12 rep range with 3-4 sets.

 

[cwick0]

at least someone else understands what the hell i am talking about.

 

[TheOak84]

at least someone else understands what the hell i am talking about.

i already said in a post that i gained about 15 pounds in 3 months from switching to this kind of training. i dont think its that uncommon

 

[cwick0]

Ive trained in several university gyms and the Y back home and never seen anyone doing it. i got lucky picked it up from a guy here at Pitt and have never looked back.