Some Small PR's on the Incline Press

[WalkingBeast]

Hey everyone! Hit some small PR's today on the incline press. I felt at about 75% of my normal strength level, due to some soreness.
Since I havent focused my training on Maxing on the incline its not real hard for me to get a PR at this point. But atleast its something . I started out pretty sluggish, got 275 for only 6, usually it feels like a joke, but it felt heavy today. Then onto 315 for only 2. Then I figured fuck the reps, I try maxing. So I went for 340lbs and it went up pretty easily. (5lb PR). Then I went for 350. Due to a really bad lift off and shitty spot, I ended up doing the lift assisted, which is worthless for me. As easy as 340 was , 350 definately would have gone down though. Then I decided to go back down and hit 300 for 4 or 5 reps, lost count. So Ill just consider it 4. Which is nothing since Ive done 315 for 3. Not too bad considering a felt pretty weak. ThanX for all the encouragement guys!!

Heres today's workout for the fuck off it:

135X20 (WARM-UP)
225x10 (WARM-UP)
275x6 (4 reps short of my last PR)
315x2 (1 rep off, but definately know I got 4 or 5 in me with this weight)
340x1 (felt pretty light)
350x1 (assisted and fucked up spot, so it was worthless)
300x4-5
225x17 ( To finish off)

Then:

Speed Bench 10 sets of 3 reps at 160lbs with 30 seconds rest between sets. Speed was ok considering all the work I did with the inclines

Rack Lockouts: haha A fucking joke. I was pretty fried. I got 405, which felt heavy, then went straight to 450 couldnt budge it haha. Ill try them again on bench day. I have yet to try these fresh!

ThanX again guys!

 

[Mike_Rojas]

Keep 'em coming!

 

[WalkingBeast]

Keep 'em coming!

Thats 7 PR's this week. haha I cant complain! Thats got to be a PR also! So maybe 8! hahaha ThanX brother!!!!

 

[Exodus]

you need more of a warmup........ your still tight by the time you get to maxing.

x

 

[slobberknocker]

Nice job WB.

 

[WalkingBeast]

you need more of a warmup........ your still tight by the time you get to maxing.

x

haha I know your kidding! Usually If I were to focus on maxing Id set it up like this:

135x20
225x10
275x8
315x1
then onto max

Today's focus was setting a rep PR. After feeling sluggish with the reps, I decided to switch to maxing. Often times if Im weak with one thing, Im strong with another

 

[WalkingBeast]

Nice job WB.

ThanX Slobberknocker!!

 

[WalkingBeast]

I should add: Im not one who can max without a thorough warm-up.The weight just doesnt feel right. The fact that I hit 225x17 as my eight set on incline without even a spotter present, and the 75 rep sets I do on drop sets for biceps. shows that my fibers can take some repetition abuse. I wear out quickly on the 1RM's though.

 

[Exodus]

haha I know your kidding! Usually If I were to focus on maxing Id set it up like this:

135x20
225x10
275x8
315x1
then onto max

i wasnt kidding. 4 warm ups then a max, thats not near enough. my opinion you need about 5-6 more warm ups.

just my opinion.

X

 

[WalkingBeast]

i wasnt kidding. 4 warm ups then a max, thats not near enough. my opinion you need about 5-6 more warm ups.

just my opinion.

X

Oh,ok Like 10 warm-ups before a max?? Very unique view, Id like to learn more about it. If I were to max at say 365 What kind of warm-up routine would you reccomend? ThanX!

 

[Exodus]

my problem is i used to warm up like you...... thinking..... if i do a lot of warm ups i will be too tired come time for the real sets. but i was always better on my 2nd exercise.....why???? becuase i was more warmed up.

here is what i do. say im going for a 1rep max of 365 like you said.

bar x 3 x 10.
95lb x 3 x 5.
135 x 2 x 3.
185 x 3
225 x 2
265 x 1
305 x 1
325-330 x 1
then try 365.


that leaves you with only 2 lifts above 90%.. the key is to do several warm up sets with just the bar/95lbs/ and 135lbs. this way you can just do singles working your way up, and not wear yourself out.

X

 

[WalkingBeast]

my problem is i used to warm up like you...... thinking..... if i do a lot of warm ups i will be too tired come time for the real sets. but i was always better on my 2nd exercise.....why???? becuase i was more warmed up.

here is what i do. say im going for a 1rep max of 365 like you said.

bar x 3 x 10.
95lb x 3 x 5.
135 x 2 x 3.
185 x 3
225 x 2
265 x 1
305 x 1
325-330 x 1
then try 365.




that leaves you with only 2 lifts above 90%.. the key is to do several warm up sets with just the bar/95lbs/ and 135lbs. this way you can just do singles working your way up, and not wear yourself out.

X

Awesome X! Maybe I should try this. Doesnt it differ for certain people though? Depending on fiber type and things of that nature? Definately worth a try though ThanX X !

(My fucking response got quoted!)

 

[thebrute]

you need more of a warmup........ your still tight by the time you get to maxing.

x

i have to agree with exodus on this one beast. but the 340 PR is fuckin awesome...you knew i wasn't going to count that 350 with it being assisted!! but your gettin into even more of a mindset brotha..by the way..didn't you just train chest thursday? any hoot, fuckin awesome brotha. tb

 

[NWinters]

X is right about the warmups...I feel stronger when the blood is circulating. None the less...your a fucking beast!!!

 

[Atomic Punk]

I hate when people fuck up a spot, and it costs you poundage!! Look at the bright side though..you can blame him, and get it next time bro. It sucks, yes, but him boning you on the spot is better than you not being able to get it yourself. I see your 1RM went up since I last saw you post. Good job! Are you one of those who believe that the chest is all one muscle, and grows the same wether you focus on flat bench, dips, or inclines as your main powerr lift? Just curious bro. Again, nice lifts indeed!

 

[WalkingBeast]

i have to agree with exodus on this one beast. but the 340 PR is fuckin awesome...you knew i wasn't going to count that 350 with it being assisted!! but your gettin into even more of a mindset brotha..by the way..didn't you just train chest thursday? any hoot, fuckin awesome brotha. tb

Hey Brute!! Yes, I also trained it on thursday, (for 5 hours) So this cut my strength a bit. Flat bench on thursday though. Then a seperate day for incline, speed bench, and some really weak rack lockouts haha. I was pissed brother! I get this half assed spot from some juiced up 17 y/o, hes chatting with someone during the lift off, and didnt hand the shit off right, so I was fucking holding it for 10 seconds before even lowering it, then as its coming down to my chest his hands are fucking touching it , and then hes like "It was all you" and walked off. After that I said fuck maxing today. 340 was light as fuck though. This was a good thing. Kind of pissed me off though, his hands were a little too close even with the 340. But it was all me for sure. Im very strict as well. So I know what you mean. I used to train shoulders on my incline day as well.But seems like overkill sometimes. Should I train shoulders seperately with all the pressing I do? What do you think? Whats your shoulder routine like? ThanX brother!

 

[thebrute]

Hey Brute!! Yes, I also trained it on thursday, (for 5 hours) So this cut my strength a bit. Flat bench on thursday though. Then a seperate day for incline, speed bench, and some really weak rack lockouts haha. I was pissed brother! I get this half assed spot from some juiced up 17 y/o, hes chatting with someone during the lift off, and didnt hand the shit off right, so I was fucking holding it for 10 seconds before even lowering it, then as its coming down to my chest his hands are fucking touching it , and then hes like "It was all you" and walked off. After that I said fuck maxing today. 340 was light as fuck though. This was a good thing. Kind of pissed me off though, his hands were a little too close even with the 340. But it was all me for sure. Im very strict as well. So I know what you mean. I used to train shoulders on my incline day as well.But seems like overkill sometimes. Should I train shoulders seperately with all the pressing I do? What do you think? Whats your shoulder routine like? ThanX brother!

dude..i would do inclines on the same day as you would do the speed bench. you knew it would sap your strength so you know better next time. i know the feelin brotha on a crap-ass spot. that's why i did 525 for 3 singles instead of one..the fuckin guy kept helpin me when i didn't need it. i was about to fuckin curse at the guy for spottin me...if it wasn't for that..540 would of feel that day. i would train shoulder with back...i mean you in the gym for 3+ hours so why not throw in some heavy shoulder work. they will help out your bench..keep it one or two exercises. my shoulder work is to help strengthen the rear-delt currently and i do them just about 3-4 days a week here and there. i may occasionally do some barbell or db shoulder presses. tb

 

[WalkingBeast]

X is right about the warmups...I feel stronger when the blood is circulating. None the less...your a fucking beast!!!

ThanX Nwinters!!!! Im thinking off trying a similiar warm-up routine. Atleast when I start maxing again (officially haha). ThanX again brother!!

 

[WalkingBeast]

I hate when people fuck up a spot, and it costs you poundage!! Look at the bright side though..you can blame him, and get it next time bro. It sucks, yes, but him boning you on the spot is better than you not being able to get it yourself. I see your 1RM went up since I last saw you post. Good job! Are you one of those who believe that the chest is all one muscle, and grows the same wether you focus on flat bench, dips, or inclines as your main powerr lift? Just curious bro. Again, nice lifts indeed!

ThanX Atomic!!! Thats an awesome game by the way. My max went up in a sense, but Ive done 405 assisted on the incline. The key word being assisted. haha Now Im trying to do everything 100%. Alot of times most of the assistance is mental anyway, but its better to break out of that IMO. Whenever I did 335 (my previous max) it felt light, so I always felt I had more, just never focused too much on increasing the max. I definately believe you can concentrate on certain parts of the chest more. This is why I have 2 days for chest. haha Im pretty sure that if I only did flat bench my upper chest would be pretty non existant. ThanX again brother!!

 

[WalkingBeast]

dude..i would do inclines on the same day as you would do the speed bench. you knew it would sap your strength so you know better next time. i know the feelin brotha on a crap-ass spot. that's why i did 525 for 3 singles instead of one..the fuckin guy kept helpin me when i didn't need it. i was about to fuckin curse at the guy for spottin me...if it wasn't for that..540 would of feel that day. i would train shoulder with back...i mean you in the gym for 3+ hours so why not throw in some heavy shoulder work. they will help out your bench..keep it one or two exercises. my shoulder work is to help strengthen the rear-delt currently and i do them just about 3-4 days a week here and there. i may occasionally do some barbell or db shoulder presses. tb

Hey Brute!! Yes Thats what Im doing now. A few times I missed speed bench cuz the gym closed and thats why it got moved to tuesday. But aside from that I do speed bench on incline day. Fuck...It sucks doesnt it? It happens to me almost EVERY time. And I am very specific on not touching the bar. WTF???? It does anger me. I can only train chest once a week with my training partner, so on incline days I have to hunt people down for spots. 350 was justt wasted energy because of someones fucked up spot. Especially after I waited 10-15 mins to prepare for that lift! If I threw shoulders in on back day, thatd be one insane workout. I was doing them on Incline day and that worked fairly well. No presses though. Just laterals and rear delts. Nice ThanX Brute!!!

 

[thebrute]

Hey Brute!! Yes Thats what Im doing now. A few times I missed speed bench cuz the gym closed and thats why it got moved to tuesday. But aside from that I do speed bench on incline day. Fuck...It sucks doesnt it? It happens to me almost EVERY time. And I am very specific on not touching the bar. WTF???? It does anger me. I can only train chest once a week with my training partner, so on incline days I have to hunt people down for spots. 350 was justt wasted energy because of someones fucked up spot. Especially after I waited 10-15 mins to prepare for that lift! If I threw shoulders in on back day, thatd be one insane workout. I was doing them on Incline day and that worked fairly well. No presses though. Just laterals and rear delts. Nice ThanX Brute!!!

no prob brotha...i really want to see what you can do on db shoulder press...the most i've ever done was about 120s for reps. late. tb

 

[WalkingBeast]

no prob brotha...i really want to see what you can do on db shoulder press...the most i've ever done was about 120s for reps. late. tb

Awesome! I gotten the 100's for about 8-10. And the 120's for a few slightly assisted reps. Id do them at my gym, but the 100+ dumbells are the rubber ones, and thier so fucking large they put pressure on the rotators cuz they force your arms to spread a little too far. Id think iff you were hittting 405 militaries youd be hitting the 200lb dumbells, or 160's.

 

[thebrute]

Awesome! I gotten the 100's for about 8-10. And the 120's for a few slightly assisted reps. Id do them at my gym, but the 100+ dumbells are the rubber ones, and thier so fucking large they put pressure on the rotators cuz they force your arms to spread a little too far. Id think iff you were hittting 405 militaries youd be hitting the 200lb dumbells, or 160's.

yea...if my gym had anything past 150s and weren't broke all the time. i pretty much did 100s for sets of 15 before i went to overhead lockouts. tb

 

[WalkingBeast]

yea...if my gym had anything past 150s and weren't broke all the time. i pretty much did 100s for sets of 15 before i went to overhead lockouts. tb

Awesome!! Was the 405 a full military or a lockout? Either way impressive as fuck! ThanX!

 

[thebrute]

it was full brotha. do u have a website? been meanin to ask u that. tb

 

[WalkingBeast]

it was full brotha. do u have a website? been meanin to ask u that. tb

No...Ive always wanted to make one though. Maybe one of these days. I hear it costs money! haha Your site is awesome though man!

 

[thebrute]

No...Ive always wanted to make one though. Maybe one of these days. I hear it costs money! haha Your site is awesome though man!

thanks. i've worked hard on it...but there are "free" websites you can get brotha. that's how i got mine the only thing i'm payin for is the domain name. i appreciate you putting my website in your signature...you do represent what trainordie means brotha. just would be awesome to see a site featuring thebeast himself!! i know it would be awesome to see. tb

 

[WalkingBeast]

thanks. i've worked hard on it...but there are "free" websites you can get brotha. that's how i got mine the only thing i'm payin for is the domain name. i appreciate you putting my website in your signature...you do represent what trainordie means brotha. just would be awesome to see a site featuring thebeast himself!! i know it would be awesome to see. tb

ThanX Brute!! I can tell you put alot of work into it! Did your arms get bigger? Your site said 21.75, or is that pumped? Thats fucking monstrous!!!! Only an inch off from ronnie coleman, naturally too...Fucking insane!!!! ThanX for the compliment brother!! It truly means alot!!! Ill have to check out one of those free websites, are they easy to make? ThanX brother!!!!!!!!!!!