Beyond Science - Bench Press

aye thanks guys for the encouragement.    Pshh man I tell ya every sport is tough isn't it.    This truly is the only one I will never quite ever.  
 
 
Good Luck to you guys as well! 
 
 
 
 
 
So yesterday I tried decline for the hell of it.
 
225 x 10
275 x 6
 
 
Okay on that 6th rep My hand slipped a little and the weight started to roll out of my right hand.. I could feel that it was going to come down on my neck... It scared the hell out of me.. So no more messing with 275 I want to just stick to 255 because I have better control over it.. I need to wait and work up to 275 when I can rep it easly 6 - 8 times on the flat Ill mess with 275 again.   So I need to rep 255 x 10 now.

Flat Bench:
 
135 x 20
205 x 10
265 x 5
 
 
I think its safe to say that hitting the flat bench 2 - 3 times a week works for me.   BTW epistane cycle ended today.

damn... I was looking back at my first couple posts!! I could barely do 250 for 3 reps!! insane!! I have hit up to 275 for 4 when I was fresh.. but 275 x 3 on my last sets. 265 x 5 just yesterday... Damn!

So its been about 6 weeks and I have added 25lbs onto my bench.. Not bad at all... I can probably get 285 x 3 by next week.. I am going to give my self 8 weeks.. In 8 weeks my short term goal will have been 35lbs onto my bench. Pretty damn cool!! Science of overtraining has not room in my body building life style. Obviously I found something that works.


This actually worked better then the 15 rep thing I was doing.. I will try this with my squats and deadlifts as well.. So next compound lift will be deadlifts. Then possibly standing military press. I am going to increase them all.. I got to test this theory out with other lifts.




I was considering the fact that last anabolic cycle I was doing 245 x 7.. But 245 x 7 is a big difference from 265 x 5 especially because I was only doing 10 reps with 135 and then 5 reps with 225 before I did 245 x 7.. Now I am pulling off more reps and then in the end on my last set hitting 20lbs more with 2 less reps mainly due to being tired. I can rep 245 x 10 + Now easy.





Diet for today pretty much the same as everyday:

6. Raisin bran cereal + oatmeal + glass of milk

10. Turkey and salami sandwich on wheat bread + cheese stick + chips

12.45 Chicken + Rice + tomatoes

4:00 apple + peanut butter and jelly sandwich on white bread + bowl pasta

Coming up

5:45 pasta + cheese stick + bowl of fruit

7:30 Ribs + Rice + Broccoli

9:30 same as last meal



I ran out of cyto gainer so that sucks.. This is actually a tad bit more food then I am use to eating.. normally I eat 6 meals a day now there is 7 due to not having my shakes.. But when I get my shakes I will be adding one in the morning 1 in the evening + Muscle milk pudding snacks in with either my lunch or my snack after lunch.

Nice work. I'm gonna give this a try to see if I can bust this plateau on bench. I've kinda started doing it casually, throwing 3-4 sets of bench or incline bench on to the end of my Thursday workout in addition to my usual push day on Monday, and I seem to be having some small improvement in strength finally. But I might formalize it a bit and add an extra day that focuses on chest work so I hit it hard twice a week.

Heck, my entire upper body lags pretty bad except for my lats, so maybe I'll double up on all of it.

ibb, how are you incorporating these bench sets into your routines, so are you doing bench presses with shoulders, legs, etc or are you just bench pressing?

http://uk.youtube.com/user/franco18grant

deadlifts : 510 lbs
bench press :345 lbs
militery press : 235 lbs

bw: 204

Monday: Chest -- Flat bench incorp.
Tuesday: Back
Wednesday: legs
Thursday:shoulders - Flat Bench Incorp
Friday: Off
Saturday: Arms - Flat Bench Incorp

when I work my chest I am hitting incline flys dips etc... When I work my shoulders its flat bench dumbell shoulder press and the rest is all laterals. When I work my arms I only put my grip a little closer then normal do my flat bench and then get on with my curls skull crushers etc.


Anyways seems to work for me even though now my upper body is bigger and stronger then my lower.. Not a big deal though I will catch the lower body up I was just hardly working my legs due to injury. Soon I will do this strategy for squats.. 2 - 3 x a week

But I might formalize it a bit and add an extra day that focuses on chest work so I hit it hard twice a week.

 
 
Yeah this is what I do man.  So I totally agree with the idea.  You know this won't work for everyone I don't think...  Or maybe it will I guess some of you will have to be the judge.

Flat Bench:
135 x 15 or 20 can't remember
205 x 10
260 x 6
225 x 7
300 x 1
 
 
I would say that was not bad at all...  I am still getting stronger amazingly...  So anyways I will jump up to 270 and shoot for 5 reps..   Then hopefully to 275 and finally hit 5...  After that I may ease off to 2 x a week and get my squats going on.   I am going to do the same thing with squats.

I'm actually getting a little skeptical of the whole rule of thumb of one workout per muscle group per week. I've seen some research that suggests that more often may be optimal, and your results seem to back that up too. For me, I do feel like some areas just need "more."

ORIGINAL: jheft

I'm actually getting a little skeptical of the whole rule of thumb of one workout per muscle group per week. I've seen some research that suggests that more often may be optimal, and your results seem to back that up too. For me, I do feel like some areas just need "more."

 
I was skeptical of this whole idea.. I thought the kid who uses it Toby Cook was full of **** to be honest.. I knew he was not faking 360+ lb bench  he actually hit that amount of weight... I asked him how he got that strong he said he just benched every other day or sometimes even everyday..   I finally decided to try it... It works.. he was right and everything I thought I knew about overtraining just seemed to go out the window.

well I was screwing around today I wanted to see if I could just pick up 185lbs on the barbell and push it above my head hold it up there ya know?   Just to see if I could do it..  well.... I did... it was not hard actually... It was more like a snatch though I jumped a tad got it half way and pushed it but It looked really smooth and I totally held it there and was like damn dude... I actually did this...  It was not hard... 
 
 
I think after I start repping more then 145lbs for standing military press I will attempt to push 205 over my head.   Eventually I want to be able to do 225 or 245.

ORIGINAL: IBendBarbells

well I was screwing around today I wanted to see if I could just pick up 185lbs on the barbell and push it above my head hold it up there ya know?   Just to see if I could do it..  well.... I did... it was not hard actually... It was more like a snatch though I jumped a tad got it half way and pushed it but It looked really smooth and I totally held it there and was like damn dude... I actually did this...  It was not hard... 


I think after I start repping more then 145lbs for standing military press I will attempt to push 205 over my head.   Eventually I want to be able to do 225 or 245.

 
cool. me and you are prity much exactly the same as far as shoulder strength goes. i  militery pressed 90 kg like on the first week of my d-bol cycle, but since then it hasent raised one tiny bit. i struggled to get 190 lbs last night...
 
started my epistane cycle 2 days ago, takin 60 mg per day? how much would you advise on taking? and at what intervals? ive just been takin them in the morning afternoon and evening.

http://uk.youtube.com/user/franco18grant

deadlifts : 510 lbs
bench press :345 lbs
militery press : 235 lbs

bw: 204

ORIGINAL: grantoiz

ORIGINAL: IBendBarbells

well I was screwing around today I wanted to see if I could just pick up 185lbs on the barbell and push it above my head hold it up there ya know? Just to see if I could do it.. well.... I did... it was not hard actually... It was more like a snatch though I jumped a tad got it half way and pushed it but It looked really s

mooth and I totally held it there and was like damn dude... I actually did this... It was not hard...


I think after I start repping more then 145lbs for standing military press I will attempt to push 205 over my head. Eventually I want to be able to do 225 or 245.

cool. me and you are prity much exactly the same as far as shoulder strength goes. i militery pressed 90 kg like on the first week of my d-bol cycle, but since then it hasent raised one tiny bit. i struggled to get 190 lbs last night...

started my epistane cycle 2 days ago, takin 60 mg per day? how much would you advise on taking? and at what intervals? ive just been takin them in the morning afternoon and evening.

No more then 50mg per day.

You guys looking for an interesting, Kick Butt workout plan?  You can add as much weight to these exercises as you want.  After four-weeks on this, you will see a difference.  I guarantee it.  LOL
 
Old Navy's 8 x 8 Workout Plan
 
The purpose of this plan is to help maintain and add muscle and to increase definition and cuts.  This plan works best when used 4-6 weeks.
 
Weight training is four days a week and Cardio is five days a week.
 
Each set of exercises has a speed and endurance mode (8 x 8) and a power mode (3 x 5).  Each week, the modes are reversed.  Some exercises (as indicated) require fewer reps.
 
All reps are explosive – positive with a four-second count for the negative.
 
Day One - Upper Body
 
A-1      Lat pull down 3 x 5
            Rest 60 seconds between sets
 
A-2      Cable Row 8 x 8
            Rest 15 seconds between sets
 
 
 
B-1      Incline Press 3 x 5
            Rest 60 seconds between sets
 
B-2      Dumbbell Press 8 x 8
            Rest 15 seconds between sets
 
 
 
C-1      Lateral raise 2 x 5
            Rest 60 seconds between sets
 
C-2      Dumbbell Flys 4 x 8
            Rest 15 seconds between sets
 
 
 
D-1      Biceps Curls 2 x 5
            Rest 60 seconds between sets
 
D-2      Preacher Curls 4 x 8
            Rest 15 seconds between sets
 
 
 
E-1      Press down 2 x 5
            Rest 60 seconds between sets
 
E-2      Seated Extensions 4 x 8
            Rest 15 seconds between sets 
 
Day Two – Legs and Calves
 
A-1      Squats 3 x 5
            Rest 60 seconds between sets
 
A-2      Leg Press 8 x 12
            Rest 15 seconds between sets
 
 
 
B-1      Leg Extensions 8 x 12
            Rest 15 seconds between sets
 
B-2      Leg Curls 8 x 12
            Rest 15 seconds between sets
 
 
 
C-1      Lunges 8 x 12
            Rest 15 seconds between sets
 
C-2      Calve Raises 8 x 12
            Rest 15 seconds between sets
 
 
Day Three - Upper Body
 
A-1      Lat pull down 8 x 8
            Rest 15 seconds between sets
 
A-2      Cable Row 3 x 5
            Rest 60 seconds between sets
 
 
 
B-1      Incline Press 8 x 8
            Rest 15 seconds between sets
 
B-2      Dumbbell Press 3 x 5
            Rest 60 seconds between sets
 
 
 
C-1      Lateral raise 4 x 8
            Rest 15 seconds between sets
 
C-2      Dumbbell Flys 2 x 5
            Rest 60 seconds between sets
 
 
 
D-1      Biceps Curls 4 x 8
            Rest 15 seconds between sets
 
D-2      Preacher Curls 2 x 5
            Rest 60 seconds between sets
 
 
 
E-1      Press down 4 x 8
            Rest 15 seconds between sets
 
E-2      Seated Extensions 2 x 5
            Rest 60 seconds between sets 
 
Day Four – Legs and Calves
 
 
A-1      Squats 8 x 12
            Rest 15 seconds between sets
 
A-2      Leg Press 3 x 5
            Rest 60 seconds between sets
 
 
 
B-1      Leg Extensions 8 x 12
            Rest 15 seconds between sets
 
B-2      Leg Curls 8 x 12
            Rest 15 seconds between sets
 
 
 
C-1      Lunges 8 x 12
            Rest 15 seconds between sets
 
C-2      Calve Raises 8 x 12
            Rest 15 seconds between sets
 
 
 
 
Cardio Workout – Five Days Per Week
 
·        Begin each cardio session with a five minute warm-up
 
·        After the warm-up do the following:
 
·        20 seconds sprints, five to eight intervals
 
·        Rest 40 seconds between splits (off the machine)
 
·        Use 9 – 12% incline @ 9-12 mph
 
·        After the sprints, do 20-30 minutes on a different machine

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

oh man I tried something similar to that and if I start with back my chest suffers.. Like I lose strength in that area.. Working large muscle groups together does not seem to work for me..

I am going to incorp this 3 x 5 and the 8x8 into my routine though.