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!!!!
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!!!!