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PR On Incline Bench

WalkingBeast

WalkingBeast

Elite Dementor
Platinum
Hey everyone! Just wanted to post up a PR I hit on the incline bench. I hit 275 for 12 3/4 reps today. Just short of lockout on the 13th rep. Thats basically a 2 rep PR from my best of 275x11 when I was at my peak, before the injury. So it looks like Im getting back. Heres the routine I did today, as shown in my journal:

Sunday 6-13-04 Upper Chest,Speed Bench, Shoulders, Rear Delts,Triceps and Abs (KILLED THAT SHIT!!!!)

Today was a real good workout. I did 48 sets overall. I hit a PR with 275 for 12 3/4 reps on the incline bench. Just missed lockout. 275 for 11 reps was my best before the injury, and at my peak! I was very surprised to exceed that this early. My strength may already be back, or slightly better on all benches. That "No-Xplode" supplement seems to be kicking in, its definately giving me some great sharpness and energy before my workouts. It still seems strange since I dont feel as big as before, but Im glad its coming back!! I also managed 315x4 on the incline after the 275 set. I decided to go freestyle with my routine today instead of the 5X5. But I will continue 5X5 with flat bench, and plan to hit 315 for 5X5 on thursday for sure. Heres the routine:

(Around 3 1/2 hours, 48 sets, Weighed 192lbs on water only)

Upper Chest:

Incline Barbell Press:

135x20
225x12
275x12.75 (Just missed lockout on the 13th rep, Nearly a 2 rep PR)
315x4
335x1
275x6.75 (just short of 7 reps)
225x17

Speed Bench: (Done on flat bench with 30 seconds rest between sets, as explosive and quickly as possible)

160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3

Shoulders:

Seated Dumbell Shoulder Press:

60x12
75x8
75x8
75x9
75x8

Dumbell Side Laterals:

Dropset: (NO rest between sets)

35'sx15
30x15
25x15
15x15

Cable Laterals:

50x15
60x15
70x15

Rear Delts:

Reverse Machine Flies:

150x20
195x20
225x15

Triceps:

Rope Pushdowns:

90x15
130x15
150x15
190x10
190x8

V-Bar Pushdowns:

130x15
150x15
160x12

Skull Crushers on Incline Bench (with EZ curl bar):

90x9
90x15
90x10

Standing Extention with EZ curl bar:

90x12

Abs:

Kneeling Rope Crunches:

190x15
190x15
190x20
190x15

ThanX for the encouragement!!!!
 
lavi said:
oh shit, on your way to 405!
Click to expand...


ThanX for the encouragement brother!! That will be very nice!! Im still working on the reps for now with the 300's and by the time Im repping 335 or maybe 315 for 10, I think Ill be able to hit 405. Maybe sooner. ThanX again!!
 
resonator said:
Awesome man, congratulations! Good to see your strength is back and better than before! Truly inspiring!
Click to expand...


ThanX brother!! Seems its finally coming back now! I think I may definately be back strength wise, maybe even slightly stronger. But I plan to make huge improvements this year, and Im expecting this month to be good as well. ThanX again brother!!
 
FistOfCain said:
oh my god, you push a lot of weight. Hope to be there some day.
Click to expand...


ThanX for the encouragement brother!! Youll get there! Just keep training hard, consistent and eating ALOT. I struggled with the 45lb bar on flat bench, needed a spot, 9 years ago when I started lifting. I was around 105-115, so itll definately come in time. Patience is often the hardest part of all. Keep training hard!!
 
wnt2bBeast said:
Great work bro..Keep 'em coming!!!!!!!!!!!!!!!!!!!!!!!
Click to expand...


ThanX for the encouragement brother!! I plan to keep that shit coming in, no doubt!! My rage is fierce to shed this body and grow thicker,larger, and stronger!! Keep KILLING that shit yourself!! Ive seen your lifts!
 
InTraining said:
Great job Beast...those speed inclines really do work!! And 225x17 at the end of all that work....lol.....unbelievable...
Click to expand...


ThanX brother!!!! haha Well, I never did speed inclines, but speed flat bench. I think for me, it definately translates into increasing speed on both lifts. Also, when doing inclines, I get my positioning just right, and it feels pretty similiar to flat bench. Probabally also because I used to train the movements pretty equally as well. Since 225 is light for me, I think thats more muscle endurance. Im guessing it comes from the way Ive always trained, high volume/ high intensity. Hows the speed work going for you? Its really hard to tell if it works, but I like to think it does! haha Keep it up!!
 
Around 3 1/2 hours with heavy weights...

Congrats bro !

Only a real beast can handle that ;)
 
IM EXTREMELY IMPRESSED WITH THE INCLINE NUMBERS, ESPECIALLY AT 192lbs!

I broke the scale yesterday at 251.5 and you are real damn close to my incline numbers. I did sets of 6 reps yesterday. 135x20, 225x15, 275x6, 315x6, 335x6.
 
d3track said:
nice man
its coming back pretty quickly
Click to expand...


ThanX brother!! I was surprised by the strength on incline. I wasnt expecting it feeling flatter and smaller as I do now. But I always push myself for a PR on each main set regardless. I look forward to see how this will translate on flat bench. Im still aiming for 405 on both benches when the time is right. ThanX again!!
 
cwick0 said:
IM EXTREMELY IMPRESSED WITH THE INCLINE NUMBERS, ESPECIALLY AT 192lbs!

I broke the scale yesterday at 251.5 and you are real damn close to my incline numbers. I did sets of 6 reps yesterday. 135x20, 225x15, 275x6, 315x6, 335x6.
Click to expand...


ThanX for the encouragement brother!! That means alot! I need all the motivation and drive I can get to KILL that shit!! I just feed off these boards sometimes. Those are some damn nice numbers yourself!! Ive seen very few people in my life bench over 300lbs on incline. Strangely enough. Though the gyms Ive gone too arent hardcore aside from the one Gold's gym I went to a few times per week in sunrise. 335x6 is damn nice! Have you tried the one rep max yet? Shit, I bet youd be close to 400! I was 188 when I hit 315x6 on inclines before the injury. I think Im stronger now though, based on the 275 the other day. Hard to say this early. Shit, if you were in south florida we could train inclines brother, I have to train them by myself and get kids to spot me!! Its a lot of temptation because I dont eat before lifting. Hard to find hardcore iron devotees out there. Keep it up brother!! And thanX again!!
 
WalkingBeast said:
ThanX for the encouragement brother!! That means alot! I need all the motivation and drive I can get to KILL that shit!! I just feed off these boards sometimes. Those are some damn nice numbers yourself!! Ive seen very few people in my life bench over 300lbs on incline. Strangely enough. Though the gyms Ive gone too arent hardcore aside from the one Gold's gym I went to a few times per week in sunrise. 335x6 is damn nice! Have you tried the one rep max yet? Shit, I bet youd be close to 400! I was 188 when I hit 315x6 on inclines before the injury. I think Im stronger now though, based on the 275 the other day. Hard to say this early. Shit, if you were in south florida we could train inclines brother, I have to train them by myself and get kids to spot me!! Its a lot of temptation because I dont eat before lifting. Hard to find hardcore iron devotees out there. Keep it up brother!! And thanX again!!
Click to expand...

The last time i maxed was in high school. Im 25 now. My incline use to be horrible until i started doing 3 sets of 10 at the same weight. Once i started that my numbers went through the roof. I can now manage 275x10, 275x12, and 275x15, then 3-5 rest pauses at 315.
My guess is that i could probably manage 375 oncline, but 405 my be a little troublesome. I can manage 405 on flat with great control, so i doubt if i could get it.
One caveat though...i am built for strength in my chest, i have a huge barrel chest. So, the weight tends to come easy for me. However, 405 on flat for reps isnt high enough yet, but i dont want to risk injury either.

If i were in south florida on vacation...i would definitely stop by and do a marathon training session with you. I am in pittsburgh, so kinda difficult. Im intend to train with Jkurz1 and Bigdho since they are in my vicinity.

Keep training hard.
wick
 
Walking and Cwick hats of to ya both have awesome inlines..im going to be revamping my training but i think im going to make inclines my main chest move..karma to both!!!
 
cwick0 said:
The last time i maxed was in high school. Im 25 now. My incline use to be horrible until i started doing 3 sets of 10 at the same weight. Once i started that my numbers went through the roof. I can now manage 275x10, 275x12, and 275x15, then 3-5 rest pauses at 315.
My guess is that i could probably manage 375 oncline, but 405 my be a little troublesome. I can manage 405 on flat with great control, so i doubt if i could get it.
One caveat though...i am built for strength in my chest, i have a huge barrel chest. So, the weight tends to come easy for me. However, 405 on flat for reps isnt high enough yet, but i dont want to risk injury either.

If i were in south florida on vacation...i would definitely stop by and do a marathon training session with you. I am in pittsburgh, so kinda difficult. Im intend to train with Jkurz1 and Bigdho since they are in my vicinity.



Keep training hard.
wick
Click to expand...


Awesome brother!! Impressive routine!! How many times do you rep 405 on bench? Thats fucking nice! You say you can get 405 with great control on flat, but doubt you could on incline? Or is that a typo? I think if you could get it on flat, and youre that strong on incline youd be able to bring it out and hit 405 on the right angle. I always have to adjust my body on inclines. Good choices, that should be a hardcore training session! Keep it up brother!!
 
wnt2bBeast said:
Walking and Cwick hats of to ya both have awesome inlines..im going to be revamping my training but i think im going to make inclines my main chest move..karma to both!!!
Click to expand...

Thanks a bunch, the busting my ass on incline has finally paid off. Not more than a year and a half ago i was having trouble doing 275 for 5reps.
 
WalkingBeast said:
Awesome brother!! Impressive routine!! How many times do you rep 405 on bench? Thats fucking nice! You say you can get 405 with great control on flat, but doubt you could on incline? Or is that a typo? I think if you could get it on flat, and youre that strong on incline youd be able to bring it out and hit 405 on the right angle. I always have to adjust my body on inclines. Good choices, that should be a hardcore training session! Keep it up brother!!
Click to expand...

Ive repped 405 for 5, then did 425 for 1, only to see if i could get it.
Last night i rest paused 405 for 3, 1 second pause at the bottom, 2nd week in a row of 3, although last week's was easier. However, last week i skimped on incline, didnt do 335, only 315 for 6.

My flat and decline are much stronger than my incline. Decline actually might be my strongest. I have done 365 for 10 reps following an incline routine. So, i dont thing my shoulders or upper pecs are ready for 405 yet on incline, probably 3-4 months away. I usually train incline at a 45 degree angle.
 
Damn you guys are pressing freaks, Great job beast. Damn I might lose this war to 405 with you, but I am real close to a 500lbs squat,lol.... Beast you are a Freak
 
Wow..this thread really inspires me to reach my goals on the incline...I am hoping to get 225 for sets of 10 reps by the end of the summer...to see you freaks throwing up these #'s is truly awesome...
 
wnt2bBeast said:
Walking and Cwick hats of to ya both have awesome inlines..im going to be revamping my training but i think im going to make inclines my main chest move..karma to both!!!
Click to expand...


ThanX brother!! Appreciate the kind words!! I notice on incline I have to adjust my position alot more then on flat bench. Once I get the bar off the rack, I slide my back down a bit on the bench to get in a natural groove. Sometimes my knees are even locked out straight on the metal prongs, haha. Body is still inclined though. I dont think it makes much of a difference, cuz I used an incline that didnt have an area to put the feet so I kept them on the floor and pressed 335 pretty easily a while ago. I got 5X5 tommorrow with 315 on the flat bench, I plan to KILL that shit!! Keep KILLING that shit yourself!!
 
wnt2bBeast said:
Walking and Cwick hats of to ya both have awesome inlines..im going to be revamping my training but i think im going to make inclines my main chest move..karma to both!!!
Click to expand...

ThanX brother!! Appreciate the kind words!! I notice on incline I have to adjust my position alot more then on flat bench. Once I get the bar off the rack, I slide my back down a bit on the bench to get in a natural groove. Sometimes my knees are even locked out straight on the metal prongs, haha. Body is still inclined though. I dont think it makes much of a difference, cuz I used an incline that didnt have an area to put the feet so I kept them on the floor and pressed 335 pretty easily a while ago. I got 5X5 tommorrow with 315 on the flat bench, I plan to KILL that shit!! Keep KILLING that shit yourself!!
 
cwick0 said:
Ive repped 405 for 5, then did 425 for 1, only to see if i could get it.
Last night i rest paused 405 for 3, 1 second pause at the bottom, 2nd week in a row of 3, although last week's was easier. However, last week i skimped on incline, didnt do 335, only 315 for 6.

My flat and decline are much stronger than my incline. Decline actually might be my strongest. I have done 365 for 10 reps following an incline routine. So, i dont thing my shoulders or upper pecs are ready for 405 yet on incline, probably 3-4 months away. I usually train incline at a 45 degree angle.
Click to expand...


Very impressive lifts!! I dont think your incline is far from 405 at all!! Keep that shit up!!
 
Lord_Suston said:
Damn you guys are pressing freaks, Great job beast. Damn I might lose this war to 405 with you, but I am real close to a 500lbs squat,lol.... Beast you are a Freak
Click to expand...


ThanX brother!! Means ALOT coming from you brother!! Id be lucky to squat 300!! Never could adjust to the movement. Awesome deadlifts and squats brother!! Wheres your bench at these days? You cant be far behind!!
 
InTraining said:
Wow..this thread really inspires me to reach my goals on the incline...I am hoping to get 225 for sets of 10 reps by the end of the summer...to see you freaks throwing up these #'s is truly awesome...
Click to expand...


ThanX alot brother!! Youll exceed that shit!! Just keep at it consistent and hard and youll hit numbers that once seemed impossible. ThanX again brother!! TRAIN OR FUCKIN DIE!!!!
 
WalkingBeast said:
Very impressive lifts!! I dont think your incline is far from 405 at all!! Keep that shit up!!
Click to expand...


I will definitely get 405 on incline at some point, just not in a big hurry to get their.

Your 5x5 at 315 is that 5 sets of 5 reps with 315?
Sorry never tried 5x5, just notice a lot of guys on elite try it.
 
cwick0 said:
I will definitely get 405 on incline at some point, just not in a big hurry to get their.

Your 5x5 at 315 is that 5 sets of 5 reps with 315?
Sorry never tried 5x5, just notice a lot of guys on elite try it.
Click to expand...

Good shit!! Yes 5 sets of 5 reps with 315. I plan to do it later today. Hope to get it on my first day. I got 310 last week for 5x5 and 6 reps on the last set, so aslong as I feel pretty strong today it shouldnt be a problem. Definately going to push it! Id like to be hitting 335 soon on the 5x5. I started it with 250 after my injury, and its been a great way to get back and beyond. Of course I add lots of extra volume, so the 5x5 isnt the bulk of my routine at all. Its only 5 sets and I can often get around 45 sets or more a week for chest. I do inclines on sundays and flats on thursdays. Speed bench adds another 10 sets, plus heavy cable flies, and push-ups too failure added ontop of my 11-14 sets of benching on those days. Keep that shit up!!
 
AWESOME!

I might start doing 5x5 the next time we go heavy on incline. I am so use to doing 3 sets of 10 at the same weight. For instance, when i do three sets of 10 on incline, i do it with 275. The last time i did it, was 275x10, 275x12, 275x15, then 315 for 5 rest pauses. DAMN, i guess its time to move the weight up...
This is how i got my incline so high. So, for something different i will try the 5x5, but im not sure if it will be enough or tire me enough. I am like you in that my endurance on chest is UNBELIEVABLE. Did 275 for 24 reps for my cool down on flat, after 405 for 3 rest pauses and heavy incline this week. The previous two weeks it was 225x25 and 225x35.
 
cwick0 said:
AWESOME!

I might start doing 5x5 the next time we go heavy on incline. I am so use to doing 3 sets of 10 at the same weight. For instance, when i do three sets of 10 on incline, i do it with 275. The last time i did it, was 275x10, 275x12, 275x15, then 315 for 5 rest pauses. DAMN, i guess its time to move the weight up...
This is how i got my incline so high. So, for something different i will try the 5x5, but im not sure if it will be enough or tire me enough. I am like you in that my endurance on chest is UNBELIEVABLE. Did 275 for 24 reps for my cool down on flat, after 405 for 3 rest pauses and heavy incline this week. The previous two weeks it was 225x25 and 225x35.
Click to expand...


Very impressive lifts and sets!! Youve got some great muscle endurance and strength. Like you, 5X5 by itself wont even tax me, so thats what the extra volume is for. Ill just go freestyle with my sets after completing the 5X5. I feared the change at first, but its been a great part of my routine and definately want to stick it out with the 5X5 for a while and see what I can do with it. Gives me great motivation to have a solid goal each week in the gym. Before I just pushed the fuck out of myself and went for any PRs I could get, a free for all workout. The change is doing me very good at the moment. Seems Im getting stronger then ever on the routine, with the extra volume of course. Let me know how the 5X5 works for you if you decide to try it, and dont forget the extra volume!! We FUCKING need that shit to grow with that type of endurance! Those lifts are fucking inspiring!! Keep KILLING that shit!!
 
Ahh...no big deal. Im not exactly small, ive got you by 55lbs, so these weights arent too bad.

I might start 5x5 next week, but i will probably go 365 just to make sure i tax myself enough. Im afraid if i dont go heavy enough, it wont do me any good.
 
Just saw the PR. Congrats.

I set a PR on the incline on Thursday...felt pretty good.

B True
 
cwick0 said:
Ahh...no big deal. Im not exactly small, ive got you by 55lbs, so these weights arent too bad.

I might start 5x5 next week, but i will probably go 365 just to make sure i tax myself enough. Im afraid if i dont go heavy enough, it wont do me any good.
Click to expand...


Still impressive brother!! I never see anyone with that type of muscle endurance. Definately seems to be a rare thing. And 405 is always fucking impressive! And for reps too! Whats your best for 8 reps on the flat bench? I started lower mainly because of my injury, but I dont think youd want to start to high, otherwise it would kill some of the progression, Id think. I used the light weeks to get the form down again and work on it a little. I needed it though, cuz after the injury I basically forgot how to bench. Strange feeling. Keep KILLING that shit!!
 
b fold the truth said:
Just saw the PR. Congrats.

I set a PR on the incline on Thursday...felt pretty good.

B True
Click to expand...


ThanX for the encouragement brother!! It felt real good, especially since its a sign of returning fully from my injury. Id trade it to be able to flip a car, lift a cadillac or deadlift 700+ lbs!! Keep KILLING that shit yourself brother!! Your lifts inspire the FUCK out of me!!
 
WalkingBeast said:
Still impressive brother!! I never see anyone with that type of muscle endurance. Definately seems to be a rare thing. And 405 is always fucking impressive! And for reps too! Whats your best for 8 reps on the flat bench? I started lower mainly because of my injury, but I dont think youd want to start to high, otherwise it would kill some of the progression, Id think. I used the light weeks to get the form down again and work on it a little. I needed it though, cuz after the injury I basically forgot how to bench. Strange feeling. Keep KILLING that shit!!
Click to expand...

endurance...yeah i have a little, took a little getting used to when i first started going heavy for sets of 10. Now i can handle 3 sets of 15 reps at 315. Ive done 365 for 10 reps in the past and 5 rest pauses at 365 too.

Starting low, what's wrong with that? You have to start some where when you have an injury or when you just start training. A lot of people in the gym see me start with 135 on bench and then see me progress to 300 or 400 and just about shit themselves. Unfortunately it takes my muscles a while to warmup, so sometimes that negatively effects me.

Form...many people dont care for mine, but i feel that i have perfected it on bench. Almost everyone touches the weight to their chest, usually bouncing it off, however, several years ago i worked out with a guy and talked to him about benching. He said that he never touched his chest because when he did it felt like he took some of the tension off of his muscles, which i whole heartedly agree with now. At the time i was a little skeptical, but i tried it and felt a huge difference. It was much harder to keep my pecs flexed the whole time. Needless to say the bar hasnt touched my chest in several years, usually about 2 inches away, but that is in part because of an extra wide-grip. PLus i dont lockout at the top either, forcing my pecs to work extra hard.

GOOD LUCK AND KEEP ME POSTED ON THE INCREASING NUMBERS. Also, I will message you the next couple of my chest workouts so you can get a better feel of some of my techniques. Hopefully, i will be able to help you get to your goal of 405 QUICKER.
 
cwick0 said:
endurance...yeah i have a little, took a little getting used to when i first started going heavy for sets of 10. Now i can handle 3 sets of 15 reps at 315. Ive done 365 for 10 reps in the past and 5 rest pauses at 365 too.

Starting low, what's wrong with that? You have to start some where when you have an injury or when you just start training. A lot of people in the gym see me start with 135 on bench and then see me progress to 300 or 400 and just about shit themselves. Unfortunately it takes my muscles a while to warmup, so sometimes that negatively effects me.

Form...many people dont care for mine, but i feel that i have perfected it on bench. Almost everyone touches the weight to their chest, usually bouncing it off, however, several years ago i worked out with a guy and talked to him about benching. He said that he never touched his chest because when he did it felt like he took some of the tension off of his muscles, which i whole heartedly agree with now. At the time i was a little skeptical, but i tried it and felt a huge difference. It was much harder to keep my pecs flexed the whole time. Needless to say the bar hasnt touched my chest in several years, usually about 2 inches away, but that is in part because of an extra wide-grip. PLus i dont lockout at the top either, forcing my pecs to work extra hard.

GOOD LUCK AND KEEP ME POSTED ON THE INCREASING NUMBERS. Also, I will message you the next couple of my chest workouts so you can get a better feel of some of my techniques. Hopefully, i will be able to help you get to your goal of 405 QUICKER.
Click to expand...


Awesome brother!! Id definately like to see your routines for chest, its much appreciated!! Yea Im the same way. It takes me alot of warming up before my strength starts to kick in. Even after my 9th set of incline presses today I managed to hit a PR with 225 for 20 3/4 reps today, where as 19 3/4 was my best before. So a small PR. Just short of 21 reps, but 225 is always very light anyway. It sounds real difficult to do the reps that way. Sounds like youd be good for more reps if you got the extra momentum. Im sure that stresses the fuck out of the pecs though! ThanX again for the encouragement!! Keep KILLING that shit!!
 
If i remember correctly, this was last weeks chest routine, third week of heavy incline:

Incline bench (45 degrees):
135x20 (10 rest pauses, 10 normal)
225x10
275x6
315x6
335x6

flat bench:
135x15
225x10
rest pauses:
315x3
365x3
405x3
cool down:
275x24, failed on the 25th

cables:
80x10
100x10

weighted flat pushups (45lb plate on back):
1. 30
2. 40

DONE.

Off to the gym in a few minutes to do 5x5 on chest today. I will give you the run down when i get back to my office.
 
Last edited:
Today's chest workout:

flat bench:
135x15
225x12
275x8
315x7
365x5
365x5
365x5
365x5
365x10

Incline dumbbells:
100sx10
110sx10
120sx10

cables:
80x10
100x10

weighted pushups:
40 with 45lb plate on my back
17 with 100lb plate on my back.

Tricep pushdowns:
70x12
90x12
110x12

ENOUGH!
 
two questions:
1. what do you think of my chest routine.
2. i got the 365 as you suggested i might, DAMN, gonna have to stress the shoulders and pecs somemore.
 
cwick0 said:
Today's chest workout:

flat bench:
135x15
225x12
275x8
315x7
365x5
365x5
365x5
365x5
365x10

Incline dumbbells:
100sx10
110sx10
120sx10

cables:
80x10
100x10

weighted pushups:
40 with 45lb plate on my back
17 with 100lb plate on my back.

Tricep pushdowns:
70x12
90x12
110x12

ENOUGH!
Click to expand...


Great routines!! Awesome strength also. The 5x5 looks real good. How did it feel? I see the 365 is real light for you. Let me know how it works out for you if you decide to go through with the whole routine. Do you have a seperate day for inclines also? I always hit around 12 sets of triceps, but not on the same day. I do arms together on a seperate day. Biceps are getting hit twice a week now since Im throwing them in on my back days. Triceps are my worst body part though. They take a long time to respond. Some people get good growth on thier tri's from alot of heavy benching. My triceps dont get sore at all when I bench. Maybe because my grip is pretty wide. Keep KILLING that shit!!
 
cwick0 said:
2. i got the 365 as you suggested i might, DAMN, gonna have to stress the shoulders and pecs somemore.
Click to expand...


haha Yea the 365 is very light for you. You may want to throw in some extra shoulder and free-for-all incline training on a seperate day. I was doing some 5x5 on incline but only when I felt like it. haha For the most part I make incline day, for doing whatever I feel on that day. Much like my bench routine was before incorporating the 5X5. Eventually I might start the 5X5 again at around 280 and see what results (on incline), but if my flat bench is increasing on 5X5 the incline should follow anyway. Keep it up!!
 
WalkingBeast said:
Great routines!! Awesome strength also. The 5x5 looks real good. How did it feel? I see the 365 is real light for you. Let me know how it works out for you if you decide to go through with the whole routine. Do you have a seperate day for inclines also? I always hit around 12 sets of triceps, but not on the same day. I do arms together on a seperate day. Biceps are getting hit twice a week now since Im throwing them in on my back days. Triceps are my worst body part though. They take a long time to respond. Some people get good growth on thier tri's from alot of heavy benching. My triceps dont get sore at all when I bench. Maybe because my grip is pretty wide. Keep KILLING that shit!!
Click to expand...


The 5x5 felt pretty good. I will keep up with it on my chest routine for the next couple of weeks on flat, then i will switch it to inlcine. I was quite suprised how easy the 365 was. My partner just about shit himself when i hit the 10 on the last set.
INCLINE ON THE SAME DAY, only train chest once a week. I hit arms every friday then chest on monday. This would probably affect some, but since my grip is so wide, my triceps dont influence/help my chest much.


TRICEPS...since ive been at U of Pittsburgh, i have added around 2 inches to my arms in less than 2 years. Here is my tricep routine:
close grip bench - sets of 10, go as high as you can go.
weighted and seated dips - body weight, 100lb plate, 2 100lb plates, 10, 10, till failure.
seated overhead presses/extensions - sets of 10, usually 3 sets. sucks for me here though, only dbs up to 120. so i do 10,15, 20-25
rope extensions- 30, 40, 50 all for sets of 15.
 
cwick0 said:
The 5x5 felt pretty good. I will keep up with it on my chest routine for the next couple of weeks on flat, then i will switch it to inlcine. I was quite suprised how easy the 365 was. My partner just about shit himself when i hit the 10 on the last set.
INCLINE ON THE SAME DAY, only train chest once a week. I hit arms every friday then chest on monday. This would probably affect some, but since my grip is so wide, my triceps dont influence/help my chest much.


TRICEPS...since ive been at U of Pittsburgh, i have added around 2 inches to my arms in less than 2 years. Here is my tricep routine:
close grip bench - sets of 10, go as high as you can go.
weighted and seated dips - body weight, 100lb plate, 2 100lb plates, 10, 10, till failure.
seated overhead presses/extensions - sets of 10, usually 3 sets. sucks for me here though, only dbs up to 120. so i do 10,15, 20-25
rope extensions- 30, 40, 50 all for sets of 15.
Click to expand...


Awesome strength on the dips! Those are some nice gains! My triceps havent responded in a while it seems. Definately the weak point of my arms. I stopped doing dips when I started heavy benching twice a week, since my chest was always sore the day I would train arms. Just to give it enough time to recover fully. What is the seated overhead press/extention? Basically just a skull crusher type motion done with 2 hands on the dumbell, and behind the head? Ive done these before. Nice exercise. Only problem is, my gym has shitty dumbells. The 100's are fine, but if I want to increase the weight the dumbells are these huge, long wide fucking rubber dumbells. They do go up to 150lbs but I cant see them having any use other then dumbell rows and shrugs, and still theyre awkward. I do have access to another Gold's Gym though, and its closer. So if I can get in there it wont be a problem. ThanX for listing your routine!! It obviously works for you!! Keep KILLING that shit!!
 
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My routine has been successful with any lifting partner i have ever had. I guess you might say i can really develop someone if they will put in the necessary time. My current parnter, 5'7" at 172lbs, has seen his bench increase from a set of 5 at 225 to 3 sets of 10 at 225. This week he did the 5x5 with 245 and hit 7 on his last set.

the dips...i love em. Our benches here are a little unique in that they have spotters built in, as well as they allow you to squat too. They are just wide enough, that my partner and i can fit in between them to do the heavy seated dips. My record with the 2 100lb plates is 25 which i got last week. Then i did the overhead presses (exactly what you described) and destroyed them. I warmed up with an 80lb db and then did 3 sets of 120lb dbs, 10, 15, 20 reps. As you can see the gym only has up to 120lb dbs, when i was at Purdue University their gym had dbs up to 150. I never tried them since their was only 1, but i did the 145 db for a set of 10. They are big and bulky, but you should see the dividends in your tris. They are one of my favorite mass builders for tris, besides close-grip.
 
cwick0 said:
My routine has been successful with any lifting partner i have ever had. I guess you might say i can really develop someone if they will put in the necessary time. My current parnter, 5'7" at 172lbs, has seen his bench increase from a set of 5 at 225 to 3 sets of 10 at 225. This week he did the 5x5 with 245 and hit 7 on his last set.

the dips...i love em. Our benches here are a little unique in that they have spotters built in, as well as they allow you to squat too. They are just wide enough, that my partner and i can fit in between them to do the heavy seated dips. My record with the 2 100lb plates is 25 which i got last week. Then i did the overhead presses (exactly what you described) and destroyed them. I warmed up with an 80lb db and then did 3 sets of 120lb dbs, 10, 15, 20 reps. As you can see the gym only has up to 120lb dbs, when i was at Purdue University their gym had dbs up to 150. I never tried them since their was only 1, but i did the 145 db for a set of 10. They are big and bulky, but you should see the dividends in your tris. They are one of my favorite mass builders for tris, besides close-grip.
Click to expand...


Awesome shit brother!! I know what you mean. Most people just arent willing to put the work in, and come up with all types of worthless excuses. I had the same experience with my training partner. When he began training with me about 3 years ago he was 155lbs and could hardly get 275 without assistance. After training on my high volume to failure routine for about 2 years, he broke 400 on the bench unassisted and gets 365x7 and just recently hit 405 and 315x16 at the end of the routine. He blew way past me on the reps. Hes 5'7 also and got up to 195lbs, but hit his best lifts at 185 recently. His form is pretty crazy though, major arch, ass comes off the bench, jerks hips, etc. Probabally bounces that shit too. But hes always done that anyway. haha The 405 went up nice nonetheless. My form is more flat backed and doesnt use much leg drive or anything like that. I really dont know how to bench any other way. Just doesnt seem to work for me. Maybe if I changed my technique Id be stronger, but atleast Im hitting the chest and delts hard. My legs dont get sore the next day as his do! Thats crazy dip strength brother!! Very impressive!! Maybe Ill start doing those dumbell extentions. I really need size and strength on my triceps. Id have to do them at another gym if I want to go heavy though. Keep KILLING that shit!!
 
Today's chest workout:

Some how i was able to pull off the 385 x 5. It was incredible. After the first couple of sets i thought i was in deep shit and possible over my head, but the perseverance paid off.

flat bench:
135x20
225x10
275x6
335x6
385x5
385x5
385x5
385x5
385x7

Forgot to add my burnout set:
275x20

OUT OF ENERGY!

Incline dumbbells:
100sx10
100sx10

cables:
80x10
80x10

weighted pushups:
27 with 45lb plate on my back
12 with 100lb plate on my back.

Tricep pushdowns:
70x12
90x12
110x12

ENOUGH!
 
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cwick0 said:
Today's chest workout:

Some how i was able to pull off the 385 x 5. It was incredible. After the first couple of sets i thought i was in deep shit and possible over my head, but the perseverance paid off.

flat bench:
135x20
225x10
275x6
335x6
385x5
385x5
385x5
385x5
385x7

OUT OF ENERGY!

Incline dumbbells:
100sx10
100sx10

cables:
80x10
80x10

weighted pushups:
27 with 45lb plate on my back
12 with 100lb plate on my back.

Tricep pushdowns:
70x12
90x12
110x12

ENOUGH!
Click to expand...

Crazy strength and endurance brother!! I find the muscle endurance helps greatly with the 5X5. I love it cuz its always so close, and gets more intense with each increase, yet at the same time it feels easy cuz its almost the same thing you did last week. Awesome work!! 350 is a short term goal of mine on the 5X5. 320 shouldnt be a problem this week aslong as Im well rested. Keep KILLING that shit!!
 
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