Beyond Science Squats / Hypertophy + strength bench

ORIGINAL: Phile

IBendBarbells,

I usually do biceps and triceps on the same day. Is there any advantage to mixing that up and doing like chest with triceps, and back with biceps? It seems to me that doing chest and tri's on the same day would be an overload of sorts.

 
All I am trying to do is give each muscle attention during the week but allow each muscle the max amount of time to heal.. say 2 - 3 days.   I slammed my triceps today so I will try to avoid anything that affects my triceps all the way until sunday,  Same goes with biceps.

I feel really good right now about my self... Id say 15more lbs in gains and I might be right around where I want to be...  so if I am 210 - 211 right now... next week I should be 213 or so...  Then add 15lbs onto that and thats damn near 230lbs... Great size for someone with small bones like me.. Anyways I probably got another year before I hit 220 - 225...  But thats cool man! atleast I am getting far enough away from 200lbs

Alright I cut off the cycle day 29..  I started getting acid reflex.. No good, No good!   Starting the PCT now and cycling down with the tren.   Cutting the tren to 1 pill a day for the rest of this week,  I cut the Pplex out I still have half a bottle left.. I did not use that many pills.   15mg per day most days 30mg for only about 2 weeks.  
 
 
Running a NHA stack.  
 
 
Increasing 10:30 meal   and 5:30 meal since those are the times I am the most hungry.  I am going to see if I can atleast gain 1lb per week on the dirty bulk.   If not, o well.. not a big deal.  
 
 
 
On my compound lifts I am going to 5x5 it and increase my strength.   I will continue to 8 - 12 rep it for my isolated lifts. 

I feel I am still over training the arms. 
 
I have to revise this routine. 
 
 
Thursday: Back  - Take out the single arm rows / Limit range of motion
Friday: Shoulders - Keep a wider grip
Saturday: Quads / hams / Calves
Sunday: Chest
Monday: Off - full day of recovery
Tuesday: Arms
Wednesday: Off - Full day of recovery biceps healed for thursday. 
 
 
Perfect!  Now I just have to stay with this and keep my total sets to 6 reps from 8 - 10 

Yeah baby! 
 
my dumbell shoulder press looked good today
 
60's x 10
70's x 10
80's x 6
 
 
my strength on shoulders has obviously increased.   did laterals with 40lb dumbells really need to work on that...  started with 25 worked my way to 40's for the last sets..
 

ORIGINAL: IBendBarbells

Yeah baby! 

my dumbell shoulder press looked good today

60's x 10
70's x 10
80's x 6


my strength on shoulders has obviously increased.   did laterals with 40lb dumbells really need to work on that...  started with 25 worked my way to 40's for the last sets..

wow.  80's ? that's insane man.  That's some badass shoulder strength...

ORIGINAL: IBendBarbells

Yeah baby! 

my dumbell shoulder press looked good today

60's x 10
70's x 10
80's x 6


my strength on shoulders has obviously increased.   did laterals with 40lb dumbells really need to work on that...  started with 25 worked my way to 40's for the last sets..

Are these push presses or keeping it slow and still? Standing/seated?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

ORIGINAL: rippedchick

ORIGINAL: IBendBarbells

Yeah baby!

my dumbell shoulder press looked good today

60's x 10
70's x 10
80's x 6


my strength on shoulders has obviously increased. did laterals with 40lb dumbells really need to work on that... started with 25 worked my way to 40's for the last sets..

Are these push presses or keeping it slow and still? Standing/seated?

Seated at a steady pace from the shoulders almost all the way up but not locking out. I just keep a steady tempo and do my reps to get the pump.. It really seems to be working.


They aren't really slow per say but they aren't stupid fast and I keep my back totally straight at all times.

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells

Yeah baby!

my dumbell shoulder press looked good today

60's x 10
70's x 10
80's x 6


my strength on shoulders has obviously increased. did laterals with 40lb dumbells really need to work on that... started with 25 worked my way to 40's for the last sets..

wow. 80's ? that's insane man. That's some badass shoulder strength...

Yeah bro my cousin started training with me 2 months ago doing everything how I do it and he went from doing horrible reps with 55's to pretty decent reps with 70's.

I was having a problem getting past 70's and 75's before not to mention my form was off.


I can't wait to see what I can do on the flat or incline.

Gah!! I am staring at this meal #2.. it's my largest meal because it's when I am the most hungry..


2 bowls of tuna noodle cassarol
1 bowl of cottage cheese and fruit
1 big ass cookie
1 Turkey and ham sandwich on wheat bread.


I ate a little more then half of it so far.. I am forcing the rest of this tuna noodle cassarol down.

God I dread this Giant cookie!! Almost done with the tuna noodle.


GET IN MY BELLY!!

ORIGINAL: IBendBarbells
I can't wait to see what I can do on the flat or incline.

Thats exactly what i was thinking... your front delts being so strong is definitely gonna boost ur bench...

GET IN MY BELLY!!

LMAO

Exactly what I was thinking.. Great minds think alike! But i have this feeling my bench might still be like 225 for 10 reps.. I think it's mainly due to endurance though of which I have none.. I can't even do 50 pushups lol.



I think I am going to yack dude..

Oh I wanted to ask you?! Do you get bad gas? I get constant gas all the freaking time!! every time I eat! It sucks dude! Like right now I feel like my stomach is bloating with gas and I got a tad bit of acid reflex but not a big deal ill just take a pill and that takes care of that. my stomach is being over loaded hahah!

I got to say man for not being on anything right now except a test booster / an anti e / glutamine / flax oil and a crap load of food.. I feel pretty ****ing good!

Alright time to catch my flat bench up with my incline and shoulder press's.  
 
 
I will start today. 
 
 
Schedule:
 
215 x 15 - Not completed yet "week 1 today"
220 x 14
225 x 13
230 x 12
235 x 11
240 x 10
245 x 9
250 x 8
 
Drop 20lbs and start over for 15 reps.
 
Goal = 275 x 10 reps
 
 
If I complete this goal that would be freaking sick!!  I am not sure if I can do 215 x 15 though... I may have to start from 210lbs..   I really just don't know my own strength.
 
 
Going to the gym in 45min I will log my outcome.
 
 
 

Alllll-riiight pumping up the bench!

When's the last time you did a double or triple?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes