Beyond Science Squats / Hypertophy + strength bench

ORIGINAL: IBendBarbells

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells
Skull crushers incline behind neck:

70 x 10 into 10 close grip press
80 x 8 into 8 close grip press
90 x 5 into 5 close grip press

How do you get those into place? a spotter? just curious, cuz i dont think i could deal with that much weight in that position, but i'd like to try them.

Those are done on an easy bar... I don't know they are really easy for me to move around I just pop it up push it above my head then lower behind my neck.. Then I come straight up and down trying to keep my elbows close together... It's not much weight for me... If it's to much for you to move around lower it down to like a 50lb ez bar or a 60lb ez bar. Work your way up. I can normally use 100 on those.. One of my buddies uses 120. I hope to be at 110 in like another month at least. I will try to make a video.

 
Oh, ok... i thought you were doin em with DB's, lol... I'll try some with like 40 or 50 lbs next time...

Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.

ORIGINAL: IBendBarbells

Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.

 
Makes sense... your gym has EZ bars with set weights? kind of like a dumbell set?

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells

Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.

Makes sense... your gym has EZ bars with set weights? kind of like a dumbell set?

 
Yeah.  I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.

ORIGINAL: IBendBarbells

Yeah.  I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.

 
Ah... I c... My gym doesnt have preset EZ curls...  Must be some big dudes there, lol

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells

Yeah.  I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.

Ah... I c... My gym doesnt have preset EZ curls...  Must be some big dudes there, lol

 
Omg yeah man we have our monsters.  Most of my gym are pretty big.. I would say I am pretty much just average.

Back:
 
Lat pulls:
 
130 x 12
140 x 8
150 x 8
160 x 8
 
Hammer strength rows:
 
1 plate x 10
2 plate x 8
3 plate x 8
 
Preacher curls:
 
50 x 10
50 x 10
60 x 10
 
Hammer curls:
Dumbells
50lbs x 8 
20 second pause 
40lbs x 8
20 second pause
30lbs x 8
20 second pause
25lbs x 8
 
Cable Tbar rows:
 
150 x 8
10 second pause
140 x 8
10 second pause
130 x 8
10 second pause
120 x 8
10 second pause
110 x 8

alright! :) I am feeling really damn good again and have been eating all day long! My weight is now 7lbs under... But I guess thats okay... I am slowly getting it back. 
 
Today is legs + shoulders wohoo!!! I can't wait!
 
I am going to hit chest and triceps tomorrow I am hoping that I can do 225 for 10 reps and 250 for 8  Thats what I am shooting for!  Incline I would like to do 155 for 10 reps and 195 for 8 reps.

Dumbell shoulder press:
 
60 x 10
65 x 10
70 x 8
 
Squats:
 
1 plate x 10
2 plates x 8
3 plates x 6
3 plates + 25lb plate x 4
 
Side lateral raise:
 
35 x 8
10 second pause
30 x 8
10 second pause
25 x 8
10 second pause
20 x 8
10 second pause
 
Front lateral raise:
 
35 x 8
10 second pause
30 x 8
10 second pause
25 x 8
10 second pause
20 x 8
10 second pause
 
Leg press:
 
All the way down until machine won't go anymore feet on bottom.
2 plates x 10
3 plates x 8
4 plates x 6
5 plates x 4
 
Calve super set.
 
 
 
 
 
 
 
 
 
 
 
****! **** ****! **** DAMNIT SON OF A ****ING BITCH!! Man I lost some ****ing strength damnit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  People probably thought there was something wrong with me I was getting so freaking pissed off at the weight.  MAN IT'S NOT FAIR!!! I BETTER GET MY STRENGTH BACK QUICK.  I am so weak right now!

eyyo IBB i need some help i know your a bench expert :P
 
im trying to do 6 reps 3 sets of bench
 
start of my bulk i went from 105 and put on 5 lbs more each week :P ye i know im weak i only weigh 143-145 ish now, started bulk at 133
 
so yeah last week i did 3 x 6 115 LBS, than today i could only do 3x4 of 120 lbs :(
 
what i do next week than, continue doing 120 till i get 6 reps?

ORIGINAL: Forsaken3400

eyyo IBB i need some help i know your a bench expert :P

im trying to do 6 reps 3 sets of bench

start of my bulk i went from 105 and put on 5 lbs more each week :P ye i know im weak i only weigh 143-145 ish now, started bulk at 133

so yeah last week i did 3 x 6 115 LBS, than today i could only do 3x4 of 120 lbs :(

what i do next week than, continue doing 120 till i get 6 reps?

 
Drop the weight shoot for more reps.  try shooting for 15 reps with 105 now.. Then increase the weight 5lbs per week and see what happens.  Or give 10 8 6 4 a try! 
 
      Warm up with 50 lbs
 
Try this 105 x 10
           115 x 8
           120 x 6 or 4
 
The following week shoot for
 
           110 x 10
           120 x 8
           130 x 6 or 4
 

• Increase your shoulder strength. 
  
• Strive for 8 reps and increasing the weight on dumbell shoulder press.. On your shoulder day. 
  
• always do incline barbell press on your bench day.. Just because you can't do much weight on it "don't let that stop you from doing it" 
  
• On your shoulder day only do one pushing motion.

GREATTTTTT, thx for that i look forward for next chest day =D, yeah my shoulders are worst part of my body i think....

shoulder day is, upright rows x 3, military press x 3, side laterals x 3, shrugs x 3  - WHICH IS 3 days before chest day

i do and prefer incline dumbell bench, this is still good, correcT?!

Flat bench dumbells:
 
85 x 8
95 x 8
105 x 6
 
Incline bench:
 
155 x 10
185 x 8
195 x 6
 
Skull crushers:
"these are hard on chest day"
80 x 10 into close grip 80 x 10
90 x 6 into close grip 90 x 6
70 x 8 into close grip 70 x 8
 
Tricep press downs:
 
(No resting)
130 x 8
120 x 8
110 x 8
90 x 8
70 x 8
 
Cable flys decline:
(No resting)
70 x 8
60 x 8
50 x 8
40 x 8
30 x 8
 
Incline
50 x 8
45 x 8
35 x 8
25 x 8
 
 

Back & Bi
 
Back:
 
Lat pulls:
150 x 10 wide grip
150 x 10 reverse grip close
140 x 8 wide grip
140 x 8 reverse grip close
160 x 6 wide grip
160 x 6 reverse grip close
 
Single arm cable row:
 
60 x 10
70 x 8
80 x 6
 
Single arm dumbell row:
 
80 x 10
80 x 8
90 x 6
 
Biceps:
 
Barbell Curls:
 
95lbs x 10
105lbs x 8
115lbs x 6
 
Hammer curls:
 
45lbs x 10
50lbs x 8
55lbs x 6
 
Single arm Cable curls:
 
65lbs x 7
75lbs x 5
55lbs x 8

What day do you do deadlifts on?