new chest work out propossal

[adidamps2]

1st the old work out and what i was doing....once every 10 days...didnt realize this at 1st...
the (#)represents how many reps i am aiming for..my routine is based off of PB's mass/strength program.

Day1

flat BB bench
135x10
155x8
185x5
210x3 (6)
210x3 (6)

flat DB hammer press
60x10-2sets (8-12)

rope tri-press dn
100x20-2sets (8-100)

DB side laterals
17.5x12-2sets (10)

DB frt raises
17.5x10-2sets (10)

BO DB rear delt
17.5x12-2sets (20)

Day2

Rack Bench
135x10 paused Full ROM
155x8 paused FROM
185x6 paused FROM
230x2 partial mid-top (3-5)
230x2 partial mid-top (3-5)
210x2 FROM -2sets (6)

inc DB press
70x5-2sets (8-12)

rev grip bench
185x3-2sets (8-12)

standing BB Mil press
95x7 (8-12)
95x5 (8-12)

face pulls w/rope
80x20 (20)
100x15 (20)

this is my new proposed chest program.
2nd chest day will either be on day 6(was a rest day) or day 7(leg day) (depending on work schedule)

new day1
bench BB (would like to switch this out w/ floor presses every 2nd work out)
135x10
170x8
195x5
210x5
215x2 (6)
215x2 (6)
170x10 (rep out set w/75-80% of ending wt)

flat hammer DB press (high rep DB training)
#-3sets (12-20 reps 4-5 min rest between sets)
timed DB press (from PRESSING POWER by Dave Tate) 2-4 minutes (this goes to 5-8 min on the 3rd time i come back to this.)

CGBP
2 sets x8-12reps

V-bar PD
100x20/16/12/9/6/5/2**

cybex tri extentions
60x20/16/12/9/6/5/2
**the reps will go up per set as the sets decrease over 5 weeks, wt stays the same and total reps stay at 70, rest period is 1 minute or less between sets**

DB side lat raises
2 sets x 10-20

DB frt raises
2sets x 10-20

rev pec deck rear delts
2 sets x 10-20

new day 2
BB Bench (dynamic work)
55-65% of max wt from last training session for 8-10sets 3 reps ea
??how long/short is the rest between these typically??

Floor DB press
I’m thinking 2-3 sets of 6-8 (from PRESSING POWER by Dave Tate)
timed DB press (from PRESSING POWER by Dave Tate) 3-5 minutes

rev grip bench
2sets x8-12

V-bar PD
100x20/16/12/9/6/5/2**

cybex tri extentions
60x20/16/12/9/6/5/2**
**same as above day1**

push press
2sets x 8-12 reps

face pulls w/rope
2 sets x 10-20

thoughts, comments, suggestions.

 

[Mulligan]

1st the old work out and what i was doing....once every 10 days...didnt realize this at 1st...
the (#)represents how many reps i am aiming for..my routine is based off of PB's mass/strength program.

Day1

flat BB bench
135x10
155x8
185x5
210x3 (6)
210x3 (6)

flat DB hammer press
60x10-2sets (8-12)

rope tri-press dn
100x20-2sets (8-100)

DB side laterals
17.5x12-2sets (10)

DB frt raises
17.5x10-2sets (10)

BO DB rear delt
17.5x12-2sets (20)

Day2

Rack Bench
135x10 paused Full ROM
155x8 paused FROM
185x6 paused FROM
230x2 partial mid-top (3-5)
230x2 partial mid-top (3-5)
210x2 FROM -2sets (6)

inc DB press
70x5-2sets (8-12)

rev grip bench
185x3-2sets (8-12)

standing BB Mil press
95x7 (8-12)
95x5 (8-12)

face pulls w/rope
80x20 (20)
100x15 (20)

this is my new proposed chest program.
2nd chest day will either be on day 6(was a rest day) or day 7(leg day) (depending on work schedule)

new day1
bench BB (would like to switch this out w/ floor presses every 2nd work out)
135x10
170x8
195x5
210x5
215x2 (6)
215x2 (6)
170x10 (rep out set w/75-80% of ending wt)

flat hammer DB press (high rep DB training)
#-3sets (12-20 reps 4-5 min rest between sets)
timed DB press (from PRESSING POWER by Dave Tate) 2-4 minutes (this goes to 5-8 min on the 3rd time i come back to this.)

CGBP
2 sets x8-12reps

V-bar PD
100x20/16/12/9/6/5/2**

cybex tri extentions
60x20/16/12/9/6/5/2
**the reps will go up per set as the sets decrease over 5 weeks, wt stays the same and total reps stay at 70, rest period is 1 minute or less between sets**

DB side lat raises
2 sets x 10-20

DB frt raises
2sets x 10-20

rev pec deck rear delts
2 sets x 10-20

new day 2
BB Bench (dynamic work)
55-65% of max wt from last training session for 8-10sets 3 reps ea
??how long/short is the rest between these typically??

Floor DB press
I’m thinking 2-3 sets of 6-8 (from PRESSING POWER by Dave Tate)
timed DB press (from PRESSING POWER by Dave Tate) 3-5 minutes

rev grip bench
2sets x8-12

V-bar PD
100x20/16/12/9/6/5/2**

cybex tri extentions
60x20/16/12/9/6/5/2**
**same as above day1**

push press
2sets x 8-12 reps

face pulls w/rope
2 sets x 10-20

thoughts, comments, suggestions.

Looks good. I may try this myself

 

[adidamps2]

were are the Benchers in the house at today?
im sure Rocco will have something to say on this...Dadawg, PB??

i would like to point out that, these days are not back to back but 6-7 days apart in my over all training program. were as before they were 10 days apart.

 

[evansss]

both programs were looking solid to me. im guessing your just trying to up you numbers as much as you can, the second proposed set looks like it may do it a lil quicker....good shit either way though...

 

[adidamps2]

both programs were looking solid to me. im guessing your just trying to up you numbers as much as you can, the second proposed set looks like it may do it a lil quicker....good shit either way though...

true, the 10 day gap may have been my culprit, however i wanna try and up the ante on the wt/rep scheme a lil faster if possible.

 

[pullinbig]

only one way to know for sure if its gonna work.

 

[adidamps2]

only one way to know for sure if its gonna work.

but you dont see anything glaringly wrong with it then? and i will start this next week.

 

[Tafman]

need to increase the weight on all the 17.5lbers

 

[adidamps2]

need to increase the weight on all the 17.5lbers

i'm hit 20's last work out, and am pushing up to 25's next...

 

[pullinbig]

looks fine adida

 

[adidamps2]

looks fine adida

thanks PB