Beyond Science - Bench Press

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Tue, 30 Oct 2007 09:19:53 GMT

Journal Ended 25lb increase on Bench.

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Sat, 27 Oct 2007 13:50:23 GMT

ORIGINAL: PD81

i put up 330 today b4 my arm workout... 315 felt good... then moved up to 330 and it was heavy as **** but i did get it... i wanna move to heavy liftin again and try and get to 400 but it KILLS my shoulders... how have yours been doin on a 3 days a week program?

My program is incredible it does not seem to stop working.. it slowed down a bit because I am not on pro hormones or anything... I have been natural for 2 weeks now. I am running the Mass tab + trenxtreme cycle in another 3weeks.. By the end of that cycle I expect to be repping 300lbs x 5 on the bench.. Not sure what my max would be...

Aye I would like to hit 405 in another year maybe.. that would be cool.. but i think its actually going to take me about 2 years.. Right now I am working on increasing my squats with a sled mation full extensions.. I am working on stability with push press's and I am swaying away from deadlifts again.. Basically I am doing alot of over head stuff.

I am also getting trained by a couple guys in the gym on shoulder work outs.. Increase the size of my deltoids. I have adjusted my program to work biceps to because thats a weak spot for me..

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Sat, 27 Oct 2007 13:46:06 GMT

ORIGINAL: twistedlink

IBB mentioned some shoulder trouble, ive done 3 day routines on bench before, it doesnt hurt the shoulders, you just feel weak and "tingly" around the shoulder joints while performing the exercise, it does actually also effect strength, 1st set you get it fine, 2nd set you miss way too many reps, over exertion etc etc.

Unless thats just me, 270lbs 4 times is brilliant, how far into the 5th was you? absolute fail or lockpoint fail?

Because if its a lockpoint fail then youre not far off it.

Are you doing fast power reps with the higher weights? or slow? or just standard tradition benchpress speed?

Well I start with 135 and do reps from my chest but I don't lock out I do them kind of like ronnie coleman basically.. Just pumping the weight without a lock out. I do the same with 205lbs..

With 270 I am using more explosion my back does arch a little and I am shooting for power and speed. Sometimes I may drop it down to 225 and do the pumps again from the chest without locking it out keeping my chest and deltoids under constant tension.

The 5th rep on 270 I failed after I had it half way up... I got stuck right at 90 degrees.. Which really sucks!!! My cousin had to bump the bar and then I got it... I can't count that rep though.. I am going to do 270 again and I plan on hitting 5 reps.. My shoulders were a tad bit sore from the last work out.. I should be fully recoverd for the next work out.. Tomorrow is back day.. Then I am taking a day off... Tuesday I am hitting my chest and I am going to tear it up.

If I am doing a chest day I allow my self 2 - 3 days to recover.. Every other time I do flat bench I give my self one day of rest then work the chest again the next day.. Basically I spread my bench out throughout the week.

On another note I push pressed 195lbs this time above my head and locked it out.. That was my last set I believe if I had done it the second set I can probably push press 205 above my head free bar.

http://www.youtube.com/watch?v=j0VBp0eVTj8 this was my 260 x 6 incase you missed it in my video thread.. Like I said I arch my back a little and I am really shooting for explosion and speed but keeping a full range of motion. I may arch my back but its after I have already touched the weight to my chest.. Alot of the time you see these guys arch their back before they even push the weight.. as a result they are cutting their bench short by a couple inches.. I am not saying what I am doing is correct but it does work for me and I have had no back problems.

RE: Beyond All science.. Beyond my beliefs (twistedlink)

Sat, 27 Oct 2007 10:48:07 GMT

IBB mentioned some shoulder trouble, ive done 3 day routines on bench before, it doesnt hurt the shoulders, you just feel weak and "tingly" around the shoulder joints while performing the exercise, it does actually also effect strength, 1st set you get it fine, 2nd set you miss way too many reps, over exertion etc etc.

Unless thats just me, 270lbs 4 times is brilliant, how far into the 5th was you? absolute fail or lockpoint fail?

Because if its a lockpoint fail then youre not far off it.

Are you doing fast power reps with the higher weights? or slow? or just standard tradition benchpress speed?

RE: Beyond All science.. Beyond my beliefs (PD81)

Sat, 27 Oct 2007 03:54:12 GMT

i put up 330 today b4 my arm workout... 315 felt good... then moved up to 330 and it was heavy as **** but i did get it... i wanna move to heavy liftin again and try and get to 400 but it KILLS my shoulders... how have yours been doin on a 3 days a week program?

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Fri, 26 Oct 2007 19:59:27 GMT

flat bench:

135 x 15
205 x 8
270 x 4 failed on 5.

RE: Beyond All science.. Beyond my beliefs (wicked121)

Thu, 25 Oct 2007 13:53:19 GMT

hey bro looking good. ur bench seems to be going up.good to see your still at it. ill be back around again . but wont be doing a journal for now dont got enough time but will throw up some vids in ur vidieo section when i have the time.

later keep it up

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Wed, 24 Oct 2007 18:44:08 GMT

Adjusted my carb intake.. I was at barns and nobels reading books on dieting and training... I came to a conclusion that I am not even close to what I should be as far as carbs are concerned.. So anyways I fixed the diet add'd in grape juice raisins bananas apples peaches etc.. I have fruit with just about every meal. I have my new supplements here and the muscle milk pudding is pretty good. My weight seems to be going up again but I got to be careful it actually goes up pretty quick... if I gain 1lb a week thats okay with me Next PH cycle I will run in 6 more weeks.. giving me a total of 7 weeks off. Only next PH cycle I am going to increase my diet once again since my body will be able to use more of the nutrients I take in. I see my self making is to 215 easy I just got to watch how fast I do it.

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Mon, 22 Oct 2007 14:41:41 GMT

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.

RE: Beyond All science.. Beyond my beliefs (Old Navy)

Mon, 22 Oct 2007 13:24:38 GMT

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

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Mon, 22 Oct 2007 08:09:04 GMT

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.

RE: Beyond All science.. Beyond my beliefs (grantoiz)

Mon, 22 Oct 2007 05:16:57 GMT

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.

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Sun, 21 Oct 2007 20:05:48 GMT

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.

RE: Beyond All science.. Beyond my beliefs (IBendBarbells)

Sat, 20 Oct 2007 18:49:00 GMT

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.

RE: Beyond All science.. Beyond my beliefs (jheft)

Sat, 20 Oct 2007 18:11:59 GMT

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."