Beyond Science Squats / Hypertophy + strength bench
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Beyond Science Squats / Hypertophy + strength bench - 10/30/2007 9:23:15 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Using a sled for this it does not hurt my knees and I am working on stability of barbells with push press's.
Anyways I will also be shooting for more mass in my chest now and strength.. I hope to see another 25lb increase in the next 10 weeks.
Bench:
Set of 10
Set of 6
Set of 10
Set of 6
Squats will be 5x5 once I increase them by 50lbs - 100lbs I will 10/6 them also.
Body weight - Shooting for 13more lbs, in 10 weeks.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
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RE: Beyond Science Squats / Hypertophy + strength bench - 10/31/2007 11:00:34 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Well,
I still have not made it in the gym yet. I wanted to take 3 days off, so I have not gone since Saturday. I have been doing research on EFA's now. my carbohydrates are under control, my calories are right where I want them. I will be back in the gym today working back.
I feel that I have not taken body building serious enough and I am stepping it up a notch. I am also involving my self in other activities, my cousin has a studio at his house and I play base guitar in his band. This last weekend we were making a lot of cool beats and funny songs lol.
Training partners.... Both of my training partners have serious problems with dieting. My cousin does not eat all day and then he loads up with junk in the evenings. My other friend who is 6'5 250 now is getting a little better at dieting, but still not eating nearly enough. It's very hard to train people who are not as dedicated as me.. while my cousin is really striving to catch up to me, my other friend is starting to give up because he feels he will never catch up. You can't teach motivation, at least not legally.. They seem to teach it in the military.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/5/2007 10:29:01 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Seated Dumbell shoulder press:
55 x 12
65 x 10
70 x 6
Standing barbell push press:
135 x 5
145 x 5
155 x 5
185 x 5
Front laterals:
20 x 12
25 x 10
30 x 8
Side laterals cables:
40 x 12
40 x 10
50 x 8
Side lateral Machine:
80 x 12
90 x 10
100 x 8
Gah!! My shoulders were killing! that was yesterday. Today is back day and I totally forgot to record my leg day last week.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/8/2007 6:55:43 AM
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greenteam
Posts: 145
Joined: 1/17/2007
From: CONNECTICUT/USA
Status: offline
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IBB,
Ive been noticing your opinion on working your chest 3 days a week for strength and I have to say I agree 100%. I always switch back to my 3-day full-body split and my bench goes through the roof. Im 5'11 190-195 at like 12&ish bf and Im throwing up 305 for 2, going for 315 this weekend (if my liver isnt giving me the finger). What I do is a heavy day (sets of 5), med. day (sets of 10) and a burnout day (sets of 15). Like you mentioned I also add atleast 5lbs per week, I didnt think anyone else found good results with this method but it seems you have a little following going lol.
But you seem like a good s*** so goodluck with this new program, I never seem to get the same results when only blasting chest once a week so im going to see how this works for you.
_____________________________
SOME PEOPLE ARE LIKE SLINKIES - NOT REALLY GOOD FOR ANYTHING, BUT THEY
BRING A SMILE TO YOUR FACE WHEN PUSHED DOWN THE STAIRS.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/8/2007 8:16:07 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: greenteam
IBB,
Ive been noticing your opinion on working your chest 3 days a week for strength and I have to say I agree 100%. I always switch back to my 3-day full-body split and my bench goes through the roof. Im 5'11 190-195 at like 12&ish bf and Im throwing up 305 for 2, going for 315 this weekend (if my liver isnt giving me the finger). What I do is a heavy day (sets of 5), med. day (sets of 10) and a burnout day (sets of 15). Like you mentioned I also add atleast 5lbs per week, I didnt think anyone else found good results with this method but it seems you have a little following going lol.
But you seem like a good s*** so goodluck with this new program, I never seem to get the same results when only blasting chest once a week so im going to see how this works for you.
Thanks man,
Your not the only one who progressed fast working the chest 2 - 3x per week. There are many other people who put up high numbers who do the same. You can't do it all the time though, you want to avoid injury. I may try the way you did it with your rep ranges next time I switch back to the three day routine.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to greenteam)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/8/2007 8:19:02 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Flat bench:
225 x 12 mid grip
265 x 4 mid grip
235 x 6 wide grip
225 x 6 mid grip
Dumbells flat:
80 x 10
90 x 8
Incline Barbell:
This area needs improvement, then again I am doing this after flat dumbells and bench. I can hit almost the same muscle groups on my shoulder day
135 x 12
185 x 6
145 x 8
Flys :
Incline 2 set 10
Decline 1 set 10
mid 1 set 10
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/8/2007 8:07:23 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Squats "sled machine":
1 plate x 15
2 plates x 5
3 plates x 5
3 plates + 10 x 3
Barbell Lunge:
135 x 10
135 x 10
135 x 10
Leg curls:
single leg
25 x 10
50 x 8
75 x 6
85 x 5
Leg extensions:
single leg
135 x 10
135 x 8
two legs
180 x 10
seated calve raises:
2 plates x 10
2 plates x 10
2 plates x 15
NICE!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/9/2007 1:03:42 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Injured!
I really hate how I keep getting minor injuries.. This time it's my wrist.. It happened after my arm day and I think it was the standing curls that did it.. what sucks is my form was good too.. It's hard to avoid injuries. Anyways my wrists makes a poping sound and it feels like grinding... It's hard to move it left or right.. I can work chest back and legs.. But arms may throw me off I don't think I can curl... I can probably do hammer curls and tricep pull downs.. Basically I have to work on new motions to hit my bi's and tri's.
Well I go to the doctor next week.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/9/2007 2:14:00 PM
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edrice2
Posts: 765
Joined: 6/22/2007
Status: offline
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ive had a lingering thing like that on my right wrist from a combo of work and bb curl...thats all that irritates it, hammers are fine, dbs are in between good and irritated...its the angle of palms facing body that gets me w it. it also gets irritated at times by lyring tricep extension or pullovers, but not too much...its been slow as hell in healing, but getting there (been since june)...good luck w that
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/14/2007 1:36:42 PM
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greenteam
Posts: 145
Joined: 1/17/2007
From: CONNECTICUT/USA
Status: offline
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S*** dude injuries suck, make sure your getting you EFA's and other good clean fats to help lubricate your joints & tendons. I might even suggest htting up some Glucosamine, cant hurt. But I wouldnt do **** with that arm but whack for a week or two, make sure you actually let it heal. Im ignorant too and went back from an injury too quick and now I have a limited range of motion for tricep workouts. Roll one up or drink a few and chill, **** like that drives me crazy and I think the best way to heal is being stress free...good luck.
_____________________________
SOME PEOPLE ARE LIKE SLINKIES - NOT REALLY GOOD FOR ANYTHING, BUT THEY
BRING A SMILE TO YOUR FACE WHEN PUSHED DOWN THE STAIRS.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/18/2007 10:42:43 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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alright!
my wrist is feeling a bit better.. I think I might possibly be able to move weight.
I am going back to the gym today, I will be working legs.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to greenteam)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/19/2007 8:56:44 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Flat Bench:
135 x 10
225 x 10
235 x 8
225 x 6 - Really wide
Incline dumbells:
75 x 10
80 x 8
Incline barbell:
135 x 10
135 x 10
Flys incline / decline / mid sets of 10
Tricep pull downs back against pad:
60 x 10
70 x 10
70 x 10
Tricep over head single arm extensions:
60 x 6
40 x 10
40 x 10
Dips:
2 sets of 10
Not bad for a guy with an injured wrist.. everything was done very slow and controlled.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/20/2007 5:11:46 AM
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grantoiz
Posts: 854
Joined: 6/17/2006
From: cheshire, england
Status: offline
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dude congrats on the mod status,, its been coming a long time.. shame about injururys ive been feeling **** with the flu for a couple of days now its a piss take..
_____________________________
height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 11/25/2007 12:27:09 AM
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PD81
Posts: 302
Joined: 6/27/2006
From: East Coast
Status: offline
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man, i think you're gonna like the mass tabs... i gained 15 solid pounds over 30 days... coming off I was still making strength gains for another 6 or so weeks
only problem when i took it was exams hit and i lost a LOT of sleep and wasn't eating much... and lost bout 10 pounds... i was pretty bummed bout that
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to IBendBarbells)
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I have not worked out like this in a while, this should do the trick.
Now I see 230 - 240 coming in a matter of maybe 2 more years! "Muhahahahaha"
