Beyond Science Squats / Hypertophy + strength bench

ORIGINAL: rippedchick

Alllll-riiight pumping up the bench!

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

 
Like two or three months ago..

First chest day:
 
 
Flat bench:
135lbs x 10
215lbs  x  14
225lbs x 5
245lbs x 5
 
Incline Bench:
 
135 x 10
185 x 8
215 x 5
 
The rest were all different variations of flys
 
 
 
 
Damnit!!! I missed my starting 15 by 1 rep!! ack!!  O well I will shoot for 14 reps with 220lbs.  I can still keep going and then drop back.  Only thing is I would be going for failure every second set.. did not seem to have a big change on my incline bench though,  normally when i do that the rest of my work outs suffer because I trained for failure on the first big set..

IBB compliments to say you're a knowledgeable guy when it comes to bodybuilding.  You have good points in your posts.  This seems to be a good method.  Similar to what I am doing in my current routine.  I warm up with 2 x 10 (medium weight as normally I'll add weight on the second set so I almost fail on the last rep), then 2 x 6 heavy afterwords.

Recent Maxes.

Barbell Bench Press - 265 lbs.
Barbell Military Press - 187 lbs.
Barbell Squat - 340 lbs.
Barbell Deadlift - 362 lbs.

ORIGINAL: IBendBarbells
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!

YES!!! it's freaking horrible...  I noticed I had it all the time lately but I didnt even associate that with my "diet" (as in piling down food) lol.  Yeah, it sucks tho...

ORIGINAL: IBendBarbells

First chest day:

Flat bench:
135lbs x 10
215lbs  x  14
225lbs x 5
245lbs x 5

Incline Bench:

135 x 10
185 x 8
215 x 5

The rest were all different variations of flys

Damnit!!! I missed my starting 15 by 1 rep!! ack!!  O well I will shoot for 14 reps with 220lbs.  I can still keep going and then drop back.  Only thing is I would be going for failure every second set.. did not seem to have a big change on my incline bench though,  normally when i do that the rest of my work outs suffer because I trained for failure on the first big set..

WOW!!! even tho you didnt hit your goal, thats DANG impressive man...  you have quite a bit more chest strength than I do, and I'M JEALOUS! lol.. keep it up, and 275x10 will become a reality for you...

ORIGINAL: Rex 22

IBB compliments to say you're a knowledgeable guy when it comes to bodybuilding.  You have good points in your posts.  This seems to be a good method.  Similar to what I am doing in my current routine.  I warm up with 2 x 10 (medium weight as normally I'll add weight on the second set so I almost fail on the last rep), then 2 x 6 heavy afterwords.

 
We pretty much do the same thing.  Only I increase the second set, the first is just to warm the joints.  The second set is my marker and I shoot for the 5 reps on the last 2 sets..   I figure it's better to hit the heavy stuff for less reps in the end anyways.. You know that way your not doing more then your body can handle..  I use to do all my heavy lifting from the get go but I totally lost endurance and I just felt like I was getting more prone to injury. 
 
 
 
Toolman - Yeah the gas sucks man!! My girlfriend hates it hahahaha.  About the bench.. You know I was more impressed with the fact that I did 215 x 5! on the incline!! I mean holy **** that was my last freaking set after all the **** I had already done.   I honestly think my flat and my incline are almost even now.. I never thought that would happen!! If I was fresh I bet I could hit 225 x 8 on the incline.. I was thinking about giving it a try next week.. You know start the day off with incline?  But the problem is that would affect me doing 220 x 14 on the flat.

 
Have problems on the incline.. Give this a try!
 
 I incline with awsome form.. I actually found a way that helps me push alot more weight..  I line my arms straight out from my shoulders.. I squeez my traps together on the down.. Sitting in your chair right now lift your elbows so they line up with your deltoids.. If you do it right it looks like your trying to ride one of them harleys with those high handle bars..  Now pretend the barbell is lined up in your hands right under your chin..   Pull your arms back as if you are sliding the barbell down the front of your chin to the very upper part of your chest.. Keep your traps flexed..  Notice that you can't put your arms back that far because your traps them self are pushing your arms foward...  Well when your lifting your traps will assist you with 3 inches of the lift.. The rest is all you! But they work like a rubber band when you are lifting.. It's almost like you have a bench shirt on pulling your arms foward for you.   So your traps / triceps / chest / front deltoids are all pushing at the same time.   Give that a try for a couple weeks and watch your shoulder strength go through the roof!
 
 
I wrote this to who ever is reading my journal and watching my over head strength increase so fast.

ORIGINAL: IBendBarbells
Toolman - Yeah the gas sucks man!! My girlfriend hates it hahahaha.  About the bench.. You know I was more impressed with the fact that I did 215 x 5! on the incline!! I mean holy **** that was my last freaking set after all the **** I had already done.   I honestly think my flat and my incline are almost even now.. I never thought that would happen!! If I was fresh I bet I could hit 225 x 8 on the incline.. I was thinking about giving it a try next week.. You know start the day off with incline?  But the problem is that would affect me doing 220 x 14 on the flat.

 
dude i didnt even notice that!  i guess i was looking at numbers and not the names of exercises...but that's awesome.  my barbell incline sucks... i use almost the same weight and reps with dumbells as i do with a bar, lmao

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells
Toolman - Yeah the gas sucks man!! My girlfriend hates it hahahaha.  About the bench.. You know I was more impressed with the fact that I did 215 x 5! on the incline!! I mean holy **** that was my last freaking set after all the **** I had already done.   I honestly think my flat and my incline are almost even now.. I never thought that would happen!! If I was fresh I bet I could hit 225 x 8 on the incline.. I was thinking about giving it a try next week.. You know start the day off with incline?  But the problem is that would affect me doing 220 x 14 on the flat.

dude i didnt even notice that!  i guess i was looking at numbers and not the names of exercises...but that's awesome.  my barbell incline sucks... i use almost the same weight and reps with dumbells as i do with a bar, lmao

 
 
Give the form a try that I wrote down.  Seriously **** works like a charm.  I think it takes a few work outs before you get use to working all the muscles together, but when you do "Bam!" **** goes up hell of fast.

ORIGINAL: IBendBarbells

Give the form a try that I wrote down.  Seriously **** works like a charm.  I think it takes a few work outs before you get use to working all the muscles together, but when you do "Bam!" **** goes up hell of fast.

 
yeah, I'm gonna try it for my next few chest workouts... i commented bout it in your post in the training forum..

well obviously something I am doing is working... 
 
 
FYI - I worked out doing the same routine and change in form that my big gym partner who is now 5'6 216 lbs.. I thought he was taller.. anyways.. he showed me how to do arms like I have never done them and they got so filled with blood is was crazy.. Full pump my right arm was 16 1/2 inches and my left 16 inches.  I wish they would stay like this...  O well.. 
 
 
 
Close grip bench:
135 x 10
185 x 8
205 x 6
225 x 5
 
 
I have never done that much weight before... I was shocked as to how easy I could do it..  anyway so I feel good right now.  I am set for this contest... I really think I might be able to take it if I keep progressing like I am.

Trying something new... Decided to get away from my own routine give someone elses a try. 
 
10 super light warm up
10 reps moderate weight
5 reps heavy weight
3 reps heavy weight
1 rep heavy weight

Alright it's back day!! I don't mind back day..

I like my new routine it just feels right my arms are still sore as hell from 2 days ago.. atleast my triceps are.

I must be looking bigger... I noticed today while I was working my back I had alot more people staring at me..  I mean this time a year the gym gets packed..  Alot of teenagers kept looking, at first I was like wtf... Then I noticed they kept looking at my shoulders..  
 
 
Today I worked for the pump and also kept increasing the weight
 
here goes my day
 
 
Lat pulls:
 
Front mid grip x 10 to reverse grip x 10 140lbs
Front wide grip x 8 to reverse grip x 8 150lbs
Front close grip x 6 to reverse grip x 6 160lbs
 
Lat pulls hammer strength:
 
1 plate each side x 10
2 plates each side x 8
3 plates each side x 6
3 plates + quarter each side x 3
 
Tbar rows cable:
 
150 x 10
170 x 8
180 x 6
200 x 4
 
Rows machine:
 
weight?? x as many reps as I could do "burn out"
 
 
 
Thats all folks!  I know my work out looks totally different but the form is great the pump is awsome and I shoot for strength on some sets. 
 
 
Just wait and see what I do on my shoulder day tomorrow hahahahah!

You've talked a lot about "going for the pump"... Now obviously, there's controversy over whether that means anything, but setting that aside - what kind of stimulus do you find causes a good pump?

I consistently get a pump in my lats (I can tell because they tug at my shirt), and usually in my left triceps (but almost never on my strong side), and usually in my calves (which makes sense, because blood will naturally pool in your legs). When I first started, I got significant pumps pretty consistently everywhere, but other than those spots I mentioned, I rarely get them now at all (this Monday's shoulder routine being a big exception.) I've even samples of NO supplements that came free with my protein, and that had no effect.

What's the trick? Is it tempo? Number of reps? Rest time? Breathing? Visualization exercises? An audience? If you say you're going for the pump, what does that mean in terms of what you're doing differently?