Welcome to my Log

[SaiBoT]

Why to you put your feet up on the bench? I always thought this was contraindicated.

If you've answered this before please refer me to the post.

This is more like a burn out set. The reason I put them on the bench it's because eliminates hip drive and forces me to regain balance which in turn it's an extra stimulus for triceps and core. Got this tip from a little, skinny guy who can out bench me at least for 50lbs. Scapulas aren't retracted through out the set so the ROM it's longer, still the I move the bar to my lower chest and finish up high as usual.

If you gonna try it be careful I almost felt off the bench the first couple of times, you will feel your abs/intercostal kicking in too.

 

[SaiBoT]

TODAY

Went to the gym with my girl to help her out ended up doing some bench press.

Heavy day

1x5 135lbs
1x3 165lbs
1x2 195lbs
1x2 215lbs
1x2 220lbs
1x1 225lbs my girl was my spotter and she was kinda nervous so rushed a bit lol
1x2 225lbs --- felt great this PR
1x1 225lbs
1x2 215lbs

 

[SaiBoT]

TODAY

DB SEATED PRESS

1x9 45lbs each
1x6 55lbs
1x4 60lbs
1x5 60lbs
1x6 55lbs
1x8 45lbs

CABLE LATERAL RAISES

1x10 3plates
1x8 4plates
1x6 5plates
1x6 5plates
1x8 4plates
1x10 3plates

DOUBLE TRISET for tris

A1 DB SKULLCRUSHER 1x8 25lbs each
A2 CGBP 1x8 135lbs
A3 DB SKULLCRUSHER 1x6 25lbs each

rest 2 minutes an repeat for a total of 3 trisets (same weights were used)

Was supposed to do some squats, but decided not to, gonna give it a break and restart friday or saturday.

 

[ExtraMile]

What have I missed then? Your feet on the bench presses are going through the roof and 17 chins wtf

Your a beast bro keep going, your gonna look sick when you finish cutting too!

I'll be in the gym tomorrow and gonna try the 175x5 flat bench this time and 140lbs x 8 feet on the bench Ill pm you tell you how it went or talk on msn

 

[SaiBoT]

What have I missed then? Your feet on the bench presses are going through the roof and 17 chins wtf

Your a beast bro keep going, your gonna look sick when you finish cutting too!

I'll be in the gym tomorrow and gonna try the 175x5 flat bench this time and 140lbs x 8 feet on the bench Ill pm you tell you how it went or talk on msn

Sure bro! About chin-ups I'm getting lighter, that's why I can do more, toay I added 25lbs to my chins anyway.

TODAY

BENCH light day

1x5 115lbs
1x3 145lbs
1x3 175lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs

CHIN UPS

1x8 warm-up
1x5 BW+25lbs
1x5 BW+25lbs
1x6 BW+25lbs

EZ BAR SCOTT CURL (don't know the weight of the bar so will just count the plates)

1x9 40lbs
1x7 50lbs
1x5 60lbs
1x5 60lbs
1x7 50lbs
1x9 40lbs

DOUBLE BIS CURL

1x12 35lbs per side
1x11 35lbs
1x10 35lbs
1x9+6 rest-pause 35lbs

Some stretches between sets of curls.

 

[Bigpimpin10]

keep up the goodwork broseph

 

[SaiBoT]

keep up the goodwork broseph

Thanks good bro!

 

[ExtraMile]

Sure bro! About chin-ups I'm getting lighter, that's why I can do more, toay I added 25lbs to my chins anyway.

TODAY

BENCH light day

1x5 115lbs
1x3 145lbs
1x3 175lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs
1x2 205lbs

CHIN UPS

1x8 warm-up
1x5 BW+25lbs
1x5 BW+25lbs
1x6 BW+25lbs

EZ BAR SCOTT CURL (don't know the weight of the bar so will just count the plates)

1x9 40lbs
1x7 50lbs
1x5 60lbs
1x5 60lbs
1x7 50lbs
1x9 40lbs

DOUBLE BIS CURL

1x12 35lbs per side
1x11 35lbs
1x10 35lbs
1x9+6 rest-pause 35lbs

Some stretches between sets of curls.

Yeah being light really makes a differance on chins, I remember when I suddenly lost like 7lbs in a few days somehow and chins went so easy I managed 8 at a time when usually 3 or 4 was a struggle, its hard to gauge progress on them when your weight flactuates alot too.

Do you think doing the light and heavy days for bench has made much of a differance? I have a 1x3,1x8 day and a 1x5, 1x8 day so no really heavy and light...

 

[SaiBoT]

Yeah being light really makes a differance on chins, I remember when I suddenly lost like 7lbs in a few days somehow and chins went so easy I managed 8 at a time when usually 3 or 4 was a struggle, its hard to gauge progress on them when your weight flactuates alot too.

Do you think doing the light and heavy days for bench has made much of a differance? I have a 1x3,1x8 day and a 1x5, 1x8 day so no really heavy and light...

Yes it does, it greatly improves your technique alot, it will be a point when your light days will not be that light anymore...

 

[ExtraMile]

bro check my reply to your post on the broad pyramid concept on HARDCORE group