nice chest day... for me!

[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.