Bench Press: Bangin out the Reps
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Bench Press: Bangin out the Reps - 11/16/2005 11:33:54 AM
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LifeStylz
Posts: 1
Joined: 11/16/2005
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Just a little about me first off. I'm and ACE and AFAA certified Personal trainer. I train out in So Cal at a small gym called Ocean Fitness (formerly Mission Fitness) I own my own business but train for the gym. Its a nice little set up.
I have a current goal to do 225 100 times. I broke the 400 lbs press goal so now I need a new one. I weigh in at 212 and 6'1". So far my reps are at 107 in 4 sets. Thats 32, 30, 25, 20 with 5 minute rests in between. I use proper technique taught through ACE and AFAA. That is 90 degrees in the elbows or slightly lower. None of this bouncing off the chest. Never had a shoulder surgery because of this form.
Now for those who say Steroids. No I'm on Methyl Test Complex which is 100% legal along with No2, 1-Max-Test, SAN Tight, a multi vitamin and about 220 g of Protien a day. Sometimes I'll supplement with Creatine but that is rare anymore.
Currently I'm doing only Max Reps with 225. Trying to get to 3 sets for 100 reps, then 2 and finally 1. I do light BB curls during my 5 min rest.
Build up Routine:
Monday
Chest/ Biceps
Barbell Bench 235 x 15, 255 x 15, 275 x 12-15, 315 x 3-5
Incline DB Press 75 x 15, 85 x 15, 95 x 12-15
Standing straight arm peck deck 245 x 12 wide and 12 shoulder width 3 sets. Arms are slightly bent at the elbows and below peck level.
In between each set on chest i super set in biceps
Standing Barbell 10's with 95 lbs. 10 bottom half reps 10 top half reps 10 full ROM reps. Super set this with BB Bench
Spider Curls (opposite side of preacher curl) 65 x 12 75 x 12 85 x 10-12 Super set this with Incline DB press
Variable Hammer curls 25 lbs at a "Jogging pace" around 5 - 8 seconds pick it up to a "run" 5 seconds "sprint" to the finish around 10 seconds. These are about speed and control. Don't throw them. Super set this with peck deck
This is a great routine. To supplement and get the bench up higher, do Triceps and Shoulders on Wed. I won't go into detail on the other routines but Tues is Back and heavy abs. Wed is Triceps and Shoulders, thurs is legs, fri is a "whatever didn't get worked enough" day. That way you can have at least a weeks rest between the main groups. Unless you supplement on Friday. Sat and Sunday is R&R unless you are into Cardio. I'm not a runner and will be the first to admit my cardio is lacking. But i've just started to pick it up a lot more in order to cut some BF.
Hope this helps.
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RE: Bench Press: Bangin out the Reps - 11/22/2005 8:32:12 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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Ur tryin to do 225 200 times in how many sets?
(in reply to LifeStylz)
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RE: Bench Press: Bangin out the Reps - 11/22/2005 8:33:17 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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sorry 100 reps
(in reply to ironraider52)
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RE: Bench Press: Bangin out the Reps - 11/22/2005 1:25:50 PM
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alexbk44
Posts: 4
Joined: 11/16/2005
Status: offline
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Just curious. What does doing 100 reps accomplish, besides a record. Also, wouldn't this many reps put you at risk for an overuse injury?
(in reply to LifeStylz)
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RE: Bench Press: Bangin out the Reps - 11/22/2005 2:04:26 PM
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BigSwole
Posts: 880
Joined: 11/6/2005
From: TWO TWO NINE
Status: offline
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Ronnie Coleman, does 225 for 20-50 reps during training.
(in reply to alexbk44)
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RE: Bench Press: Bangin out the Reps - 11/24/2005 6:18:21 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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wellllllll Ronnie Coleman is a darn BEAST
(in reply to BigSwole)
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RE: Bench Press: Bangin out the Reps - 11/28/2005 2:36:21 PM
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twistedlink
Posts: 8344
Joined: 5/31/2005
Status: offline
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225lbs 100 reps is insane.
That must surely be a new world record?
especially in 1 set.
we guys here have trouble believing a 280lbs guy can do 225lbs 22 times, so we will doubtfully believe anyone who says they can do 225lbs 100 times in 1 set....Unless theyre like 7'5" weighing around 500lbs of muscle, maybe then id believe it
_____________________________
It has come to my attention that others are getting there results, but not me, this is racism!
(in reply to buck247)
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RE: Bench Press: Bangin out the Reps - 
