Endurance Prob. on chest

[HoldemOkie2]

I've been making great gains on my bench(or at least i think i have) over the past yr. Started out doing 3x8 @ 135 and about a month ago i was doing 205 5x5 and 185 3x8.

Well i hurt my arm and ME AND MY WIFE HAD A BABY so i took like 3 weeks off, now i started doing 175 3x8 and incline Db press with 50's for 3x8. This is my 3rd week and its seems to be getting harder. I can finish the flat bench but the Db incline is killing me to get 2 full sets in.

I dont know why its happening, i know its not over training.

I only work out 4 days a week as following:
Sat. Legs
Squat 10,8,8,6
Leg Prss 3x8
Leg Curls 3x8

Sun. Chest
Flat Press 3x8 (for now)
DB Incline
Flys, Peck deck, or Dips

Tue. Shoulders and Tris
Military Press 10, 8, 8, 6,
Side Lat. Raises 3x8
Up right rows or dips 3x8
Skull Crushers 4x8
Various types of Pressdowns or extensions 3x8

WEd. Back and Bi's
Dead lift 4x8
Pull ups or Lat pulldowns 3x8
Rows alternate types 3x8
Hypers
Preacher Curls 3x8
hammer, incline, or cable curls 3x8

While your here hows the work out look????

 

[pullinbig]

those are nice numbers for a woman. 205 3 x 8. very nice. hope the baby is doing fine as well.

as far as the routine goes, that is a lot of volume.

 

[HoldemOkie2]

MIGHT WANNA CLEAR THIS UP BUT MY WIFE HAD A BABY AND I KNOW THE NUMBERS ARE SHITTY BUT THATS NOT THE POINT.
Guess i shoulda made that more clear in the original post.

What would you rec. changing then, i was thinking about doing your powerlifting routine, but cant find it. Just saw a post about it, saying it works great. Maybe you could help me out.

 

[w00t]

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows 2 x 5

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6


i believe this is it and yes it is amazing

 

[HoldemOkie2]

WOW thats it, sure your not leaving anything out, they said not much in there but damn. There isnt shit in there. No shoulder presses???

Think i'll try that starting WED.

Would that be good to run while "ON" . Just dont seem like enought to get the full benefit of the extra volume you can handle while taking curtain supplements.

Whats the deal with box squats.
I understand that you put a box under you slightly lower than parallel, then actually sit back and relax legs, then explode up.

Guess the dips hit the shoulder so you dont need presses.

And on the rotation of Deads you mean full pulls, rack pulls, and theres another one i just cant remember what it is. Alittle help here would be great

 

[w00t]

straight leg deadlifts .. and the sets listed there are worksets. a work set is a set in which you can barely get all of the reps, and/or you need assistance to get the last 1 or 2 reps. believe it doesnt seem like much, but it works VERY VERY well box squats help you explode back from the bottom, so helps get rid of any "sitcky" points you may have when squatting.

as far as running while "on" i have no idea, pullinbig himself will be able to help you out more than i can on this one.

 

[pullinbig]

this routine puts mass on ya juice or no juice. you can also loose BF and add muscle and strength while on this routine. PM me you juice cycle to make sure you aint doin one of those yoyo cycles. you know quick gains and once you come off they are gone as well.

sorry bout the mix up on the baby thang. but we have woman in our gym squating 6, pulling 5+ and bench over 4. and you know why they are so strong? they doin a routine very similar to this one and got they supps, nutrition and rest in order.

hell becca swanson lives in okie and squats over 8, beches over 5 and pulls close to 7. she almost caught me.