Blast your Bench (PLEASE LOOK IF YOU'VE NEVER HEARD OF IT)
- Thread starter racistbassist
- Start date
Start to squat, that'll improve your bench. It's been well documented that heavy leg training will cause an increase in your natural test levels which will cause gains throughout the body.
Next..... stop training chest twice a week. Your overtraining it. Cut it back to once a week. I agree that some smaller muscle groups (tri's, bi's, calves,etc....) heal faster and can be trained more than once a week, but larger one's (chest, back, legs, etc...) once a week no more.
NEXT, if your doing 215 for 15 reps, try 235 for 12, 255 for 10, etc... if your able to easilly bang off 15 reps it's time for more weight. Simple as that.
Lastly.... listen to your doctor. He didn't spend thousands of dollars and go to school for like 15 years to not know what he's talking about. If he says your arm isn't fully healed, it's not. Your going to damage it more, and damage some nerves while your at it. My buddy doesn't have full mobility of his arm or full control of his hand from a breakage... do you really want to set your training back multiple years over a few short weeks?
Next..... stop training chest twice a week. Your overtraining it. Cut it back to once a week. I agree that some smaller muscle groups (tri's, bi's, calves,etc....) heal faster and can be trained more than once a week, but larger one's (chest, back, legs, etc...) once a week no more.
NEXT, if your doing 215 for 15 reps, try 235 for 12, 255 for 10, etc... if your able to easilly bang off 15 reps it's time for more weight. Simple as that.
Lastly.... listen to your doctor. He didn't spend thousands of dollars and go to school for like 15 years to not know what he's talking about. If he says your arm isn't fully healed, it's not. Your going to damage it more, and damage some nerves while your at it. My buddy doesn't have full mobility of his arm or full control of his hand from a breakage... do you really want to set your training back multiple years over a few short weeks?
I
Insane_Man
Guest
lol
racistbassist
New member
Thanks for the comments guys.
First, I don't squat because honestly I am scared to do it wrong and end up with back problems. I know it's a dumb excuse but I feel like with all the cardio I do on top of my leg workout I have strong legs. I can legpress over 800 lbs, and I'm a good deadlifter. I'll talk to a trainer at LA and ask him to teach me how to properly squat on my next leg workout.
I'll also give a rest on my arms. I'll see my doc and ask him if my arm is good or if I should stay off the weights for a while. Thanks for the comments.
First, I don't squat because honestly I am scared to do it wrong and end up with back problems. I know it's a dumb excuse but I feel like with all the cardio I do on top of my leg workout I have strong legs. I can legpress over 800 lbs, and I'm a good deadlifter. I'll talk to a trainer at LA and ask him to teach me how to properly squat on my next leg workout.
I'll also give a rest on my arms. I'll see my doc and ask him if my arm is good or if I should stay off the weights for a while. Thanks for the comments.
racistbassist
New member
My workouts are all saved in a book I take with me to the gym. Here's two of my workouts (before and after).
March 2nd, 2005
Main workout: Chest
Flat bench pressing
295 pounds - 1 set of 15 reps
315 pounds - 1 set of 10
325 - 1 set of 8
335 - 1 set of 6
345 - 1 set of 3
365 - 1 rep (max out)
Incline bench pressing
265 pounds - 1 set of 8 reps
275 - 1 set of 8
295 - 1 set of 5
305 - 1 set of 3
Dumbell decline bench pressing
100 pounds (each hand) - 1 set of 15 reps
110 - 1 set of 10
120 - 1 set of 6
Dumbell flies
55 pounds (each hand) - 1 set of 10 reps
70 - 1 set of 8
80 - 1 set of 5
Cable flies
60 pounds (each side) - 1 set of 12 reps
75 - 1 set of 8
90 - 1 set of 5
Pushups
10 sets of 30 pushups - 300 in total
-----------------------------------
My most recent chest workout
(Notice the downfall)
June 13th, 2005
Main workout: Chest
Flat Bench Pressing
225 pounds - 1 set of 15 reps
245 - 1 set of 10
255 - 1 set of 6
275 - 1 set of 3
Decline Bench Pressing
225 - 1 set of 10
235 - 1 set of 10
245 - 1 set of 8
255 - 1 set of 5
Dumbell incline bench pressing
95 pounds (each hand) - 1 set of 10 reps
100 - 1 set of 10
110 - 1 set of 6
Incline Pushups (feet inclined)
10 sets of 15 pushups - 150 total
My pushups are still the same, I can do about 60 flat pushups non stop. But in other chest excersizes I've gone down significantly and havn't been moving up at all. The downfall can be seen in the 2 workouts I posted.
Please leave comments!
March 2nd, 2005
Main workout: Chest
Flat bench pressing
295 pounds - 1 set of 15 reps
315 pounds - 1 set of 10
325 - 1 set of 8
335 - 1 set of 6
345 - 1 set of 3
365 - 1 rep (max out)
Incline bench pressing
265 pounds - 1 set of 8 reps
275 - 1 set of 8
295 - 1 set of 5
305 - 1 set of 3
Dumbell decline bench pressing
100 pounds (each hand) - 1 set of 15 reps
110 - 1 set of 10
120 - 1 set of 6
Dumbell flies
55 pounds (each hand) - 1 set of 10 reps
70 - 1 set of 8
80 - 1 set of 5
Cable flies
60 pounds (each side) - 1 set of 12 reps
75 - 1 set of 8
90 - 1 set of 5
Pushups
10 sets of 30 pushups - 300 in total
-----------------------------------
My most recent chest workout
(Notice the downfall)
June 13th, 2005
Main workout: Chest
Flat Bench Pressing
225 pounds - 1 set of 15 reps
245 - 1 set of 10
255 - 1 set of 6
275 - 1 set of 3
Decline Bench Pressing
225 - 1 set of 10
235 - 1 set of 10
245 - 1 set of 8
255 - 1 set of 5
Dumbell incline bench pressing
95 pounds (each hand) - 1 set of 10 reps
100 - 1 set of 10
110 - 1 set of 6
Incline Pushups (feet inclined)
10 sets of 15 pushups - 150 total
My pushups are still the same, I can do about 60 flat pushups non stop. But in other chest excersizes I've gone down significantly and havn't been moving up at all. The downfall can be seen in the 2 workouts I posted.
Please leave comments!
jes131
no one of consequence
I hit a bench plateau recently and sought the advice of my power-lifter brother. He's a big fan of Louie Simmons and his methods and after changing my program I've once again begun going up, albeit slowly. However, I have no clue what your goals are so, that may all be irrelevant to you.
racistbassist
New member
Please tell me!
My goal is to make some f'in chest gains.
My goal is to make some f'in chest gains.
racistbassist
New member
2 times a week at the max, usually once a week. I switch up my chest workouts, but I always get a few sets of flat benching.
no wonder you lifts are down. thats too much. few guys can do that kinda volume. aparantly you aint one of them, nor am i. you have good strenght just ned to scale back on workouts and your numbers should take off again. there are several free routines posted on this site. choose one and have at it. ironaddict has a list of 5 routines. good place to start reading.
racistbassist
New member
Where can I find his routines? I searched it but can't seem to find anything by ironaddict about chest routines.
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