gains

[jarbulldog]

it has been difficult for to add more to my bench while on gear. first off i am 5'4" 196 between 10-13% BF
here is my curent chest workout
warm-up
strech my entire body
i do the bar for set of 30
set of light flies to strech 12 reps( the machine that you can also do rear delts on)
135 for 20
now i start my chest ( i take about 3 minutes between sets)
flat bench straight bar
285 for 10
295 for 8
305 for 6
320 for 4
then i do hammer strength incline
250 for 10
270 for 8
290 for 6
310 for 4
flies same machine as above
185 for 15
200 for 12
215 for 10
230 for 8
any comment would appreciated
thanks

 

[DADAWG]

it has been difficult for to add more to my bench while on gear. first off i am 5'4" 196 between 10-13% BF
here is my curent chest workout
warm-up
strech my entire body
i do the bar for set of 30
set of light flies to strech 12 reps( the machine that you can also do rear delts on)
135 for 20
now i start my chest ( i take about 3 minutes between sets)
flat bench straight bar
285 for 10
295 for 8
305 for 6
320 for 4
then i do hammer strength incline
250 for 10
270 for 8
290 for 6
310 for 4
flies same machine as above
185 for 15
200 for 12
215 for 10
230 for 8
any comment would appreciated
thanks

if you worked out at my gym i would smack you in the back of the head lol . im not fond of your warmup at all starting with the bar is great but skip the flies and progress up with the bar . after the reps with just the bar do 135 for 1 set of 10 then 185 x 8 then 225 x5 then 275 x 2 as your warm ups , these #s arent written in stone but you get the idea . dont wear yourself out before you get to your heaviest work set , do your heaviset work immediately after warming up and drop down for your reps after your allready fatigued . lifting as you wrote your workout you had lifted a total of 6400 pounds before you even started your sets with 310 which is your heavy set [ 6400 pounds do the math and thats just bench not the flys ] my way = 4500 pounds and you will be much fresher for your heavy sets .

 

[jarbulldog]

i have noticed by warming up that my shoulders do not ache as much. i had my shoulder reconstructed back in jan of this year. i appreciate your advice. so you are say that i should my heavist set first and work backwards?

 

[RJ]

I believe what he is saying is that you are going from 135 for 20 and then straight into 285, 295 and so on without warming up more. You need to get your muscles used to the weight on them. DD's way is knocking almost 2000 total pounds off of your lifts.

I'm glad I read this b/c I used to do the same shit. And my strength in my bench alone has not got up barely any in the last few years. As of about 2 months ago I started doing sort of what Dadawg is suggesting and dropping my reps down to 5 or 6 and my strength has gone up alot.

 

[DADAWG]

so you are say that i should my heavist set first and work backwards?

yes , after the warmup of course . also to protect the shoulders and move heavier weight draw your shoulder blades back and leave them there while benching . imagine someone placed a fingertip in the middle of your shoulderblades and you were trying to pinch his finger with your back . having your shoulder blades tucked down and back really helps to protect the shoulders IF you leave them in that position throughout your lift . this will take practice but its worth the effort to protect your shoulders in the long run . tucking the shoulders back will also increase the amount you bench by slightly shortening the stroke . another thing keep the elbows at a 45 degree angle to the body or closer , elbows wide is rough on the shoulders especially at the bottom , flareing them out at the top isnt to bad .

 

[DADAWG]

I believe what he is saying is that you are going from 135 for 20 and then straight into 285, 295 and so on without warming up more. You need to get your muscles used to the weight on them. DD's way is knocking almost 2000 total pounds off of your lifts.

I'm glad I read this b/c I used to do the same shit. And my strength in my bench alone has not got up barely any in the last few years. As of about 2 months ago I started doing sort of what Dadawg is suggesting and dropping my reps down to 5 or 6 and my strength has gone up alot.

your sort of right . im not knocking 2000 pounds off what he lifts just placeing it in a different order

 

[blackbeard]

good call dawg

 

[FATMEXICAN]

it has been difficult for to add more to my bench while on gear. first off i am 5'4" 196 between 10-13% BF
here is my curent chest workout
warm-up
strech my entire body
i do the bar for set of 30
set of light flies to strech 12 reps( the machine that you can also do rear delts on)
135 for 20
now i start my chest ( i take about 3 minutes between sets)
flat bench straight bar
285 for 10
295 for 8
305 for 6
320 for 4
then i do hammer strength incline
250 for 10
270 for 8
290 for 6
310 for 4
flies same machine as above
185 for 15
200 for 12
215 for 10
230 for 8
any comment would appreciated
thanks

Do you have any pics?

 

[jarbulldog]

not at the moment i am going to that some when i am off in 18 days, i had shoulder surgery in jan of this year and i could not even bench the bar for about 2 weeks. and in 9 months i got my bench to its strongest i have ever been at 320 for 4. i have been on gear for about 4 months.

 

[jarbulldog]

from the time i started gear after my surgery, i took three and ahalf months to get back, when i started i was doing 185 for 4 and now i am 320 for 4. before i blew my shoulder last oct i was only 275 for 4. i really happy. my goal is to get 325 for 4 before i come off in the next 18 days and only lose 10lbs off my bench is my goal but i do not know how realistic that goal is.