jackangel said:
Hey WB, how long have you been lifting? And what is your training upper body (chest/delts/tris/back) routine like? Perhaps you've posted this somewhere else, and I'm merely curious.
You said that you've been maxing every week recently. How long has that been? They say that this will eventually cause overtraining of the CNS, etc... I'm not preaching, of course, but would like to know if you've experienced any of this? I hope you rest up before it does. Do you work any of the standard PL moves like floor press, boards, etc.? Maybe if you rotated some of them in and out as your main move (along with full ROM bench), you could still regularly max out with heavy triples/singles and not stress your body too much at the same time.
Hey JackAngel! Ive been lifting for 9 straight years now, a week being the most Ive missed from training. ThanX for asking. My upper body routine is as follows: (changes slightly from time to time, and dont train legs currently aside from deadlifts, which I dont feel in my legs much)
Monday: Back and deadlift variations (5-8 hours)
Tuesday: off
Wednesday: off
Thursday: Chest (flat bench, 4-7 hours)
Friday: Triceps and Biceps (2-3 hours)
Saturday: Box squats for speed ( just added this, and havent started yet)
Sunday: Speed bench, Upper Chest (barbell incline press) and shoulders + Rear delts (3-4 hours)
Also abs are done 3-4 times per week. Strictly trained for strength.
Ive listed my back and chest routines before, my back routine has slightly changed and no longer do bent over rows and lat pull downs with the cables, due to tendonitus in my elbow. Instead Ive thrown in heavy hammer strength machine work ,dumbell rows, lots of chin ups, and of course deadlifts and variations of deadlift as the main back exercise. It takes a long time due to long respt periods, (attempting 2 maxes: a max dead or rack pull and a max hack lift or partial hack) With lots of back work thrown in between and more at the end of the deadlifts. Its over 30 sets in total. More then half of the sets are deadlifts and sometimes numerous attempts that fail.
My chest routine Ill list again:
Flat bench barbell
135x20 (warm-up)
225X10 (warm-up)
275X8 (warm-up)
315x1
335x1
365X1
425x1 Negative
315X3-4
300X3-5
300x3-5
300X3-5
300X3-5
275x6-8
Not too mention failed attempts which can be over 4 times for a max, and even a few times when trying to hit rep PR's
This was yesterdays chest workout, but it varies slightly from time to time. Again long rest periods at times.
I dont go crazy with my delts anymore due to the stress they take from all the bench variations Im doing. Maybe some laterals, or dumbell presses sometimes.
To answer the rest of your questions:
I max 3 times a week. Once on bench day and twice on back day.
Ive definately experienced the feeling of being burnt out or lots of joint pain. It was hard to tell when I was on prozac, but I finally went off the shit. So i dont get the lightheadedness too often anymore. That effected my workouts too much.
I dont do board or floor presses. But think Im going to add them. I do speed bench now though, thanX to brute.
The 1RM on the bench just doesnt seem to tax me much at all. It seems to be the back and deadift training and 3 rep sets on bench. Maybe Im wrong though. Its real hard to isolate things like that when you train at a high volume. ThanX for the feedback Jackangel!
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