pr on inclines

[sinjinsmythe33]

263 last nite for two singles. might have been able to get a straight two but no spotter. hope to have 300 by january 31.

 

[longarms]

Way to go, Man!

 

[Mike_Rojas]

Great job man!

Be safe, get a spotter.

 

[sinjinsmythe33]

thanks. better yet, get a power rack.

 

[Atomic Punk]

Good job! Question though...how doed one get 263 exactly? Did you put wads of chewed bubblegum on the ends of the bar or something?? I've never heard of that.

 

[louden_swain]

Nice press!!

I think that a 300 incline press is possible by January.

Be cautious and don't let yourself burnout. . .cycle your training.

You can include some

HYPERTROPHY TRAINING: 5 x 10 @ 60-70 percent of max

SPEED WORK: 8 x 3 @ 50-60 percent of max

HEAVY WORK: 5 x 5 @ 80-90 percent of max

You can rotate each session to prevent burnout. Also, all of these methods are effective for building muscle tissue.

 

[sinjinsmythe33]

bar weighs 17 pounds. 240 pounds of large plates, the bar and two 3 pound plates. bubble gum? might work in place of bands in the future.

 

[sinjinsmythe33]

thanks mr swain

i am thinking of doing (for a few weeks at least) an upper body workout of just dips and pull ups, twice a week for one hundred per. i have tried the speed work on inclines and squats. it works, both lifts went up even though im not eating alot.

 

[revexrevex]

Hey what degree of incline are you using. Thats some crazy respectible weight.

 

[RusPA81]

Good luck bro. 263 is quite good. 300 is great.

 

[revexrevex]

Yea that's good.. most commercial gyms have 45 degree or more, and that thing just murders your shoulders.... its a nightmare to get it to touch your shooulders........ anyway very nice lift. what was your previous PR?

 

[sinjinsmythe33]

angle was about 35 to 40 degrees. had to break out the protratctor for that one.

 

[louden_swain]

around 245 to 250. i figure once i can hit 300 on the incline, i can switch over to flat bench. tonite, i have one hundred pull ups on the agenda. will have to do this while watching both the oklahoma and miami games.

Good man for watching O K L A H O M A play. . in fact karma for this!!!

 

[sinjinsmythe33]

around 245 to 250. i figure once i can hit 300 on the incline, i can switch over to flat bench. tonite, i have one hundred pull ups on the agenda. will have to do this while watching both the oklahoma and miami games.

 

[revexrevex]

what time is it on?

 

[sinjinsmythe33]

miami (-14) and florida is on at 8 pm, cbs i think. oklahoma (-7.5) is at alabama, 7:30 on espn.

 

[erowana]

For a person who has never flat benched before and only trains incline 35-40 degrees barbell bench, will he be able to flat bench more weight or less?

 

[gretak911]

My guess is he'll be albe to flat bench less if he has never flat benched before.

 

[louden_swain]

Who cares about the flat bench?

He is focusing on inclines. . . why are people so preoccuppied with bench press and the amount of weight?

 

[sinjinsmythe33]

well, i hit 217 for ten on the flat bench after the inclines. i really dont care about how much i can bench for one rep. maybe some day i will, but not right now.

 

[Lord_Suston]

great numbers man, my flat was alway equal or more even after I did inclines but I don't think so now. Try to keep the bench under 45 degrees to save your shoulders and for max pec growth and tri developement IMO

 

[SuperShredder]

great job bro ,263 is alot weight.

swain- i saw in one the posts u said to cycle heavy,speed and hypotrophy for the incline bench. exactly how do u do this tho?
do you do speed work one week,heavy work the next and they hypotrophy work then next week and keep cycling it like that?
im not very sure but sounds like it might be a good way to get stronger. let me know bro thanx

 

[guldukat]

great numbers man, my flat was alway equal or more even after I did inclines but I don't think so now. Try to keep the bench under 45 degrees to save your shoulders and for max pec growth and tri developement IMO

From what I've gathered, though, you've plowed away on OHP and inclines quite a bit harder than flat BP, right?

I bet if you specialized on the bench press for awhile, it might not dwarf your incline altogether, but you'd definitely be kicking appreciable ass.

Not that you're not already, of course

Sinjin:

You're doing good...initially, your low-rep flat bench might be a hair below your incline. I doubt you'll have trouble with more than 5% less, though, since you've done 217x10 fatigued (probably 225x9-10 fresh?).

Anyway, I know you don't care about a heavy single, but that should translate to a pretty comfortable 275-280x1. I'd say more like 300+, and it would climb fast if you did decide to hit flats first in your routine.

But you're probably right; save that for sometime down the line, when you want to inject some fun into your routine