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Getbig Female Info Boards => Womens Physique, Bodybuilding, Wellness and Training => Topic started by: ripitupbaby on August 20, 2007, 11:49:30 AM
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Since I am going to try to get my ass back in the gym today and start with a big chest day, I figured I would start a chest training thread. (Back training thread coming soon!)
Training chest is interesting for women, since most women do not bench press, and ones with implants are not supposed to. I actually LOVE to bench press big weight and I love to train chest.
I think that alot of women do not bench press because they have never tried it and are generally intimidated by the exercise. I think they also do not realize how much weight they could actually press. I can remember being in the gym several years ago (like prolly 6 or 7 years ago now), before I understood how heavy I can/should be lifting, and I was bench pressing the bar by itself (45 pounds lol). This guy came over to me and said, "You do realize that you can press WAY more weight than that, don't you?" I had no idea, as I had no understanding at that time how to lift big weight. He added 25 pounds to each side of the bar and spotted me...I was like WOW, that's pretty cool! ;D
I don't have implants (yet), but I am nervous about what would happen to my chest workouts if I do ever get them. Anyway, that's definitely not what this thread is about...it's about training chest! (although if there are any fbbs out there who do have implants, I would love to hear what your chest workout looks like!)
I also love to do bench press competitions during my off-season (October - February), but I do not train like a power lifter, and I actually really don't know how to. I train like a BB even during the off-season when I am prepping for a bench press competition.
So what I would REALLY like is some suggestions as to how I can modify my chest workout to train more for powerlifting. I need to learn the proper form, etc., and I need to train to maximize my numbers on the bench, and I really don't know how to do that in terms of modifying and/or focusing my training.
How do powerlifters train for big numbers? How often should I be trying to max out? etc.
My bench has suffered from my last contest prep, and I am still struggling to get it back up to last year's off-season numbers. I also have ONLY benched RAW - without a bench shirt. I want to get a bench shirt this year and train with it, but I do not know how to start training with one.
For the most part, my chest workouts are pretty simple. I stick to basic exercises, and I very rarely use any machines except for the pec-deck for flies.
-I warm up with two sets of push-ups, one with a wide grip and one with a close grip. And I do a quick chest stretch.
-I always bench press. I will very occasionally use dembells instead of the barbell. This is usually the first exercise I do, and I do four sets. Right now, my heavy sets are 135 pounds for about 8. Last off-season, my heavy sets were 165 pounds for about 6-8, and my max bench raw is about 185-190 pounds.
-I always do incline presses. I always use dumbells. Three heavy sets.
-I sometimes do two sets of incline dumbell flies after the incline press. Not really heavy weight...I just do long sets (like 20) to get a good stretch before I press again.
-I will either do decline bench press OR close grip bench press, depending on what mood I am in. Three sets of whichever I choose.
-I do either pec deck or cable flies to end the workout. Three sets with a good stretch.
Not much variation...sometimes I will do some sets on the Hammer Strength incline press, but not very often.
IF I am going to miss a tricep workout during the week, then I will definitely do the close grip bench press, and I may add in three sets of weight-assisted tricep dips, as those also hit the chest pretty hard.
I'll add my current numbers later this week. And then I want to know how to get them UP. There is a bench meet on November 3 that I would love to be ready for, but I am not sure I will be.
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135 for eight. dammit, I can barely get 100 for 8
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Cool thread and stories ripitup, bench comps huh? Sounds like fun!! Im sure you kick ass at it. Saw this thread before I went and trained chest today so it made me wanna hit it hard today and try some different stuff. I will probally be least creative with my chest training of all my body parts for some reason but I do mix it up pretty well.
Typically I will start with incline BB press, sometimes I will do these in the smith machine, but nothing beats the free weights :) I take my time warming up and will do 4 warm up sets usually, Luv's not as young as he used to be ;D I hesitate to list numbers cause they are meaningless if you use crap form and a short ROM, in all resistance training you must go down past the "sticking point" or you will not gain like you should. But I don't play and pride myself on good form and a good ROM, as I know the other members of this board do too, so I will throw my #'s out there.
Typical chest work out:
Incline BB press: barx20, 135x12, 185x10, 225x12 now the work sets start 275x10, 315x6, 275x10, 245x10
Flys: 40x12, 50x12, 60x12, 70x12. Sometimes I will use a shallow incline for flys.
This next exercise could be DB presses or some kind of machine press: DB press 90x12, 100x12, 90x10-12, 80x12
Next will be a machine fly, either a pec-deck or cable crossovers: Crossovers I do these pretty light and just focus on the squeeze and pump 45x12, 50x12, 60x12, 70x12 the best set is the 45lb set as I love to just feel this movement and squeeze hard on the pecs. This is the most abused exercise out there. You will see beginners tying to use the whole stack, working everything except their chest. I feel this exercise should not even be used until you have a good base.
Today i was in the mood to switch things up and this is the work out I just did for a change of pace.
DB press 30x15, 55x12, 80x12, 110x12, 125x7, 115x10, 105x12, must admit I did not feel strong on these today and was disappointed with how I did on them.
Low incline fly 40x12, 50x12, 60x12, 70x10
Smith machine incline press 185x12, 225x12, 275x10, 275x10 drop set to 225x?
Cable crossovers 4x12 pretty light.
Overall a good work out was very happy with the way i looked when i hit a pumped up side chest. BOOOOM! Baaaby
Will be very interesting when you get those implants ripitup :D cause it sounds like they are comming one day. Yes I would also like to hear how some of the ladies with them train chest, pics would probally work best for this purpose with clothing or lack of that shows the muscles working ;D
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Overall a good work out was very happy with the way i looked when i hit a pumped up side chest. BOOOOM! Baaaby
Will be very interesting when you get those implants ripitup :D cause it sounds like they are comming one day. Yes I would also like to hear how some of the ladies with them train chest, pics would probally work best for this purpose with clothing or lack of that shows the muscles working ;D
LOL where are your pics Luv baby? I'll show you mine if you show me yours. ;D
So do you prefer alternating between a press and fly throughout the workout? Is it for the stretch or some other reason?
I did go back to the gym last night, but I decided to start the week with back instead of chest, since it sucks to do back with a sore chest. Guess it's time to start a back training thread. :)
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no offense but seeing Luv's pics in another thread i'm going to have to call bullshit on the 315x6 bb incline.
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no offense but seeing Luv's pics in another thread i'm going to have to call bullshit on the 315x6 bb incline.
315x6 is impressive, but certainly not out of the question for someone of Luv's stature. 8)
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315x6 is impressive, but certainly not out of the question for someone of Luv's stature. 8)
sorry, gonna have to disagree with you from the pics i've seen but no big deal.
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LOL where are your pics Luv baby? I'll show you mine if you show me yours. ;D
So do you prefer alternating between a press and fly throughout the workout? Is it for the stretch or some other reason?
I did go back to the gym last night, but I decided to start the week with back instead of chest, since it sucks to do back with a sore chest. Guess it's time to start a back training thread. :)
Yes I do prefer to alternate between press and fly it always made sense to me and heres my thinking on it. The first excersise is almost always a pressing movement, but on occassion I will start off with a fly and pre-exhaust. The first pressing excersise is the mass and power builder and gets most of my energy, flys next really beats them up pretty good which makes the next pressing excersise which is often DB a lighter excersise but its really all you can do anyhow, its kind of a pre-exhaust in the middle of the workout. The last flying movement should pretty much toast them good. There are times when I will do just 1 fly excersise and 3 pressing movements, but I pretty much stick to the press-fly routine :)
I did back today, I look forward to the back training thread cause I wanna bring my back up and I love to train it heavy, but I dont know if its working that good for me :-\ I bet you are sore from training back cause you took some time off, I luv that post muscle soreness 8)
Pics huh....OK ;D heres 4 took today these are the start, im really about 2-4 weeks away from pics shape But this is me 10 weeks out pretty soft, hairy and pale :( They will be good to show my progression as the contest gets near.
sorry, gonna have to disagree with you from the pics i've seen but no big deal.
Its cool squad you dont have to believe me. I will say this Im strong on the incline and can pretty much press as much on incline as on flat bench, probally cause I never bench press, they bother my shoulder and elbow.
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looking good bro.
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You do your chest workouts like I do my back workouts (alternate pulls and rows). I actually never thought too much about why I do it that way, but I'm glad it makes sense LOL.
NICE side chest btw. 8)
I spose I'll dig up one for this thread. ;)
Keep up the good work!
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looking good bro.
Thanks DavidP! :)
You do your chest workouts like I do my back workouts (alternate pulls and rows). I actually never thought too much about why I do it that way, but I'm glad it makes sense LOL.
NICE side chest btw. 8)
I spose I'll dig up one for this thread. ;)
Keep up the good work!
Thanks ripitup baby :-*
I do my back the same way as you also, row then pull. I will change what excersise I start with either row or pull almost everytime. There are millions of way to keep the body guessing and keep the workouts fresh. I was hesitant to post that lat spread pic cause I dont like it, but we will see how it looks here in a month or so and then again close to the show and then from the show. Maybe I will be able to get some pics with Blockhead and The Beast if they are there and they usually are. I have never met The Beast but did see her win the Illinios state champ, awesome! Would be cool to get some pics with those guys for this board 8)
Well I showed you mine Rip Baby..... ;D
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hey man i started a thread about your claim on the Gossip board, i knew Rip would delete my comments so i put it where it win't be deleted, sorry man hate to expose you like this but your arms look 14 inches and that claim is just too unbelievable.
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hey man i started a thread about your claim on the Gossip board, i knew Rip would delete my comments so i put it where it win't be deleted, sorry man hate to expose you like this but your arms look 14 inches and that claim is just too unbelievable.
hahahahahhaa oh brother. ::)
BTW, I do owe you a pic Luv, so I will post it later today and get this thread back on track. ;D
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I do my back the same way as you also, row then pull. I will change what excersise I start with either row or pull almost everytime. There are millions of way to keep the body guessing and keep the workouts fresh. I was hesitant to post that lat spread pic cause I dont like it, but we will see how it looks here in a month or so and then again close to the show and then from the show. Maybe I will be able to get some pics with Blockhead and The Beast if they are there and they usually are. I have never met The Beast but did see her win the Illinios state champ, awesome! Would be cool to get some pics with those guys for this board 8)
Well I showed you mine Rip Baby..... ;D
Just for you Luv Baby... :-*
You should totally hook up with Block and Beast for some pics, they are a lot of fun!
Now I think I AM training chest tonight (I thought I would start the week with chest but did back instead), so I will put my numbers up after I do, and then everyone can tell me I am lying. ;D
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:o Dayum Rip you look fantastick!! Looking awesome :-*!!!
You certainly are an inspiration to me thanks. great pics.
Would love to hear about your chest workout :) Rip it up as you always do ripitupbaby!!
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awesome smile, the legs look tiny though Rip.
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Rip has nothing to prove to you squad ::) she's already shown the world what she can do and is a great champion with more titles to come I'm sure. They don't give that sh*t away and she earned it with hard work and an awesome physique from any angle.
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nice pics rip! I tried something different this week, 10 sets 10 reps. Did it with incline bb with 185, after the 5th set had to drop it to 165, ish was feeling heavy!!! got a good pump and still feeling a lil tight. Usually do incline bb, flat db, incline flies, and some cable work (10 1/2 weeks out and dieting for real now).
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Rip also wanted to add I really like that suit in the pic from the finals, very cool great color 8)
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Rip also wanted to add I really like that suit in the pic from the finals, very cool great color 8)
Why thanks sweetheart! And HAPPY BIRTHDAY!! :-*
It's funny you say that...one of the judges at Jr Nats this year told me that I should never wear pink on stage again because it makes me look skinny and small. ???
I was like..."but I AM small, I'm a LW." :D
nice pics rip! I tried something different this week, 10 sets 10 reps. Did it with incline bb with 185, after the 5th set had to drop it to 165, ish was feeling heavy!!! got a good pump and still feeling a lil tight. Usually do incline bb, flat db, incline flies, and some cable work (10 1/2 weeks out and dieting for real now).
Gimme that again az...you do one exercise for 10 sets? It sounds interesting....
I wonder if this is a good way to build strength?
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something I heard about and wanted to try, can't really continue now with it but will try again in off season. It was quite challenging!!
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Why thanks sweetheart! And HAPPY BIRTHDAY!! :-*
It's funny you say that...one of the judges at Jr Nats this year told me that I should never wear pink on stage again because it makes me look skinny and small. ???
I was like..."but I AM small, I'm a LW." :D
Well thanks sweetie, yep another year younger ;)
Still like the suit and color....judges....what do they know ;D
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something I heard about and wanted to try, can't really continue now with it but will try again in off season. It was quite challenging!!
I'm gonna give this one a try during the off-season, once I get my numbers back up to a respectable range.
Good luck with the dieting AZ, keep us posted on your progress!
I still haven't managed to bang out a chest workout this week yet, but I'll post my numbers once I do.
:)
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:o Dayum Rip you look fantastick!! Looking awesome :-*!!!
Agree 100%
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Man did chest earlier this week and decided to do some different stuff at least a different order of excersises. Did mainly machines and more presses than usual.
Smith incline press: 5x9-12 reps Got up to 270lbs on the bar for 11 for my best set.
Forgot who makes this vertical chest press but I like it, its plate loaded and the handles adjust in and out for a good ROM 4x10-12, will get the name when I go back today.
Hammer wide chest: 4x10-12 This is a good machine, its almost a flying movement and you can really sqeuezze hard at the top on it, plus it gives a good stretch! It has a real long ROM
Last was Free Motion flys: I use the free motion chest machine and put one of those stability ball thingys on the seat behind my back for a full ROM, without it the ROM is too short and you cant get a good stretch. These are a great move and they feel great, kind of an incline fly 8)
Dat was it, got pretty sore and I kept my body guessing, plus it helps keep things fresh and fun.
Off to eat some oats, PB and shake and some other goodies ;) Thinking Im gonna start a comp diet thread since im in the middle of it.
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Man did chest earlier this week and decided to do some different stuff at least a different order of excersises. Did mainly machines and more presses than usual.
Smith incline press: 5x9-12 reps Got up to 270lbs on the bar for 11 for my best set.
Forgot who makes this vertical chest press but I like it, its plate loaded and the handles adjust in and out for a good ROM 4x10-12, will get the name when I go back today.
Hammer wide chest: 4x10-12 This is a good machine, its almost a flying movement and you can really sqeuezze hard at the top on it, plus it gives a good stretch! It has a real long ROM
Last was Free Motion flys: I use the free motion chest machine and put one of those stability ball thingys on the seat behind my back for a full ROM, without it the ROM is too short and you cant get a good stretch. These are a great move and they feel great, kind of an incline fly 8)
Dat was it, got pretty sore and I kept my body guessing, plus it helps keep things fresh and fun.
Off to eat some oats, PB and shake and some other goodies ;) Thinking Im gonna start a comp diet thread since im in the middle of it.
I don't think I have any of those machines at my gym! We have a hammer strength chest press, but it's not real wide that I can tell...they must have two different ones. And we don't have any Free Motion machines at this gym.
I still haven't gotten a chest workout in this week...but my shoulders are nice and sore from Tuesday. I'm doing some research on structuring workouts for benching, so I am gonna try to get some baseline numbers on my next workout, but I want to make sure my shoulders and arms are not sore at all.
Oats, PB, and a shake sound good right about now lol. Do you mix it all together? :P
I'd love to read your contest diet thread...eel free to include lots of eye candy for the ladies. :-*
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I don't think I have any of those machines at my gym! We have a hammer strength chest press, but it's not real wide that I can tell...they must have two different ones. And we don't have any Free Motion machines at this gym.
I still haven't gotten a chest workout in this week...but my shoulders are nice and sore from Tuesday. I'm doing some research on structuring workouts for benching, so I am gonna try to get some baseline numbers on my next workout, but I want to make sure my shoulders and arms are not sore at all.
Oats, PB, and a shake sound good right about now lol. Do you mix it all together? :P
I'd love to read your contest diet thread...eel free to include lots of eye candy for the ladies. :-*
Yes it is a different one, I have seen 5 different hammer chest press machines, incline, decline, regular chest press, supine chest press (which I love and we don't have >:() and the wide chest (thats what they call it) There may be more LOL.
You know I usually eat those things separately cause I like to chew food when I can, but have mixed it all up before and it is very good :)
Well more pics will be coming soon as I'm starting to shape up already baby and I have just begun!!! :-*
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I have started a thread about my bench press training on the Powerlifting Board. Once I get the bugs out of it and get into a routine that works for me, I will post some updates in this thread.
http://www.getbig.com/boards/index.php?topic=166468.0
:)
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-I will either do decline bench press OR close grip bench press, depending on what mood I am in. Three sets of whichever I choose.
Why declines? As a guy, I wouldn't want my lower pecs overdeveloped. I would think this would be the case to an even greater extent for a woman vis a vis "Droopage."
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Why declines? As a guy, I wouldn't want my lower pecs overdeveloped. I would think this would be the case to an even greater extent for a woman vis a vis "Droopage."
HMmmm I never thought about droopage lol. But wouldn't training your lower pecs help in that department? maybe perk things up a little? :D
I don't know, I usually strive to hit all aspects of the muscle group when I train, so I do declines for the lowers and inclines for the uppers. I really only decline about once every other workout, it's not one of my primary chest exercises. And if I train for the bench press competition, I don't think that I will be declining much at all.
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But wouldn't training your lower pecs help in that department? maybe perk things up a little? :D
In theory that sounds right, but gravity is a helleva force. Lower pec mass tends to get pulled towards the center of the earth, hence droopage.
I usually do presses at at a moderate angle, 30 degrees or so. That hits the upper and middle pecs, and for the lower pecs, I stick to isometrics.
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In theory that sounds right, but gravity is a helleva force. Lower pec mass tends to get pulled towards the center of the earth, hence droopage.
I usually do presses at at a moderate angle, 30 degrees or so. That hits the upper and middle pecs, and for the lower pecs, I stick to isometrics.
What do you mean by isometrics for the lower pecs?
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What do you mean by isometrics for the lower pecs?
Pretty much flexing and holding the contraction for a few seconds, and doing a few sets of those. Keeps the area conditioned but not overdeveloped.
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Pretty much flexing and holding the contraction for a few seconds, and doing a few sets of those. Keeps the area conditioned but not overdeveloped.
I do alot of this kind of stuff when I am contest prepping.
How do you do that specifically for the lower pecs? Just do it with your arms pointed downwards, or do it on a decline bench?
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I do alot of this kind of stuff when I am contest prepping.
How do you do that specifically for the lower pecs? Just do it with your arms pointed downwards, or do it on a decline bench?
Sorry for the slow getback.
Notice the direction of the lower pec muscle fibers. They run diagonally downward from the upper arm to the ribcage. So, to specifically contract those fibers, you'd want to bring your elbows down and in and then hold the contraction.
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Sorry for the slow getback.
Notice the direction of the lower pec muscle fibers. They run diagonally downward from the upper arm to the ribcage. So, to specifically contracts those fibers, you'd want to bring your elbows down and in and then hold the contraction.
Sweet. I need to get me one of these anatomy books. 8)
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Sweet. I need to get me one of these anatomy books. 8)
I have seen them at Barnes and Noble, I think I will pick one up this week.
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I have been on the road for three days, finally going home tonight. I skipped my chest workout Monday morning because I was running late to hit the road, so I haven't trained at all in four days and am starting to feel shitty.
I am going to get back into the gym tomorrow and start with a mean chest workout. My numbers are still lower than I want them to be, and I have not completely adopted the powerlifting program yet, but I will be into that within a few weeks.
I DID order my bench press shirt, it should arrive in the next week or so, and I am PSYCHED to try it out. 8)
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I finally gave the PL workout a try....went for Workout #1 on a heavy week yesterday. Maybe because it was something different, but I really enjoyed the workout. from this point forward (until Feb), my shoulder work will be incorporated into my first chest workout of the week. I am going to try to do chest again Sunday.
-4 sets x 5 at 145.
-3 sets x 3 negatives at 185. First time I have ever done these. These were HARD and worked the shit out of my front shoulders, more than I expected.
-3 sets dumbell inclines. first set 50 x 6 no spot, second set 55 x 3 no spot (much heavier than I expected), and then 55 x 5 with a spot and a little help on the last couple.
Then I did some not-too-heavy shoulder work.
3 sets front raises x 8, 15 pounds
3 sets side raises bent arm x 8, 20 pounds
3 sets reverse pec deck x 10, 65 pounds
I actually don't think I need the incline DBs, at least not on the day that I do the negatives. I can't believe how much the negs burned the fronts of my shoulders. I will be replacing those on this workout day with incline DB flies.
:)
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I finally gave the PL workout a try....went for Workout #1 on a heavy week yesterday. Maybe because it was something different, but I really enjoyed the workout. from this point forward (until Feb), my shoulder work will be incorporated into my first chest workout of the week. I am going to try to do chest again Sunday.
-4 sets x 5 at 145.
-3 sets x 3 negatives at 185. First time I have ever done these. These were HARD and worked the shit out of my front shoulders, more than I expected.
-3 sets dumbell inclines. first set 50 x 6 no spot, second set 55 x 3 no spot (much heavier than I expected), and then 55 x 5 with a spot and a little help on the last couple.
Then I did some not-too-heavy shoulder work.
3 sets front raises x 8, 15 pounds
3 sets side raises bent arm x 8, 20 pounds
3 sets reverse pec deck x 10, 65 pounds
I actually don't think I need the incline DBs, at least not on the day that I do the negatives. I can't believe how much the negs burned the fronts of my shoulders. I will be replacing those on this workout day with incline DB flies.
:)
Well damn Rip is getting pretty darn strong these days ;D
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rip, whats your max squat?
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rip, whats your max squat?
whatever it is i'd like to see it.
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rip, whats your max squat?
I'm not a really big squatter because my legs grow just fine with lighter weights, and I am scared of injury. I've never actually tried to see what my 1 rep max is on squats.
I usually squat between 155 and 175 for my working sets (8-ish reps), maybe 185 if I am feeling saucy. I've done sets of 3-4 with 225 before, but not in a long time. I don't go ass to grass unless I am using a Smith Machine. I slipped a disk in my back a few years ago (deadlifting) and have been kind of a chicken ever since.
My strongest exercise is definitely my bench press. 8)
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whatever it is i'd like to see it.
no kidding, that would be teh awesome...
it would take youtube by storm
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no kidding, that would be teh awesome...
it would take youtube by storm
I have promised a youtube video IF I master the glute/ham drops.
I also will promise a video of my bench press when I set the new record. 8)
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rip, post a video of you squatting too. deep and in some cute pink tights ;)
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lol I'll see what I can do. :)
Btw my bench shirt arrived in the mail this weekend...I'm psyched! gonna try to put it on tomorrow.
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lol I'll see what I can do. :)
Btw my bench shirt arrived in the mail this weekend...I'm psyched! gonna try to put it on tomorrow.
sorry rip, but im afraid im gonna have to be an ass......WTF do you need a bench shirt for? are you gonna compete in a bench competition (not read whole thread...)? if not.....its just ridicoulos...
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sorry rip, but im afraid im gonna have to be an ass......WTF do you need a bench shirt for? are you gonna compete in a bench competition (not read whole thread...)? if not.....its just ridicoulos...
:)
http://www.getbig.com/boards/index.php?topic=166468.0
I have gotten into bench press competitions during my off-season. It's fun, and I think I am not-so-bad at it.
This is going to be my first year ever using a shirt. I have never even put one on lol, so I am going to try it out tomorrow.
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:)
http://www.getbig.com/boards/index.php?topic=166468.0
I have gotten into bench press competitions during my off-season. It's fun, and I think I am not-so-bad at it.
This is going to be my first year ever using a shirt. I have never even put one on lol, so I am going to try it out tomorrow.
ok i understand now ;).
but i still think bench shirts are ridicolous lol....they have in many ways ruined powerlifting.
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ok i understand now ;).
but i still think bench shirts are ridicolous lol....they have in many ways ruined powerlifting.
I think that it's interesting how strong people's feelings are about bench shirts, one way or the other.
All I know is that I was the ONLY person - guy or girl - who benched raw at the meet I did last year...and I definitely wished I had one then!
It does take alot of technique, strength, and skill to even be able to use a bench shirt, so I am looking forward to trying it out. It'll be a new challenge for me.
:)
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no offense but seeing Luv's pics in another thread i'm going to have to call bullshit on the 315x6 bb incline.
Why are you such an idiot?
315x6 is impressive, but certainly not out of the question for someone of Luv's stature. 8)
You're right, squad has no idea what he's talking about...that is a very decent lift! I've never been that strong on presses, either chest or shoulders, much better numbers on back and leg lifts IMO. My best incline set ever was 275 for 6 and that just about killed me, lol! Most of the time I prefer to stay around 225-250 tops...it just hurts too much going any heavier...I haven't tried to max on incline in years. Too many years of football and baseball did a number on my shoulders and I've got bone spurs all over them which makes pressing a bitch sometimes.
I'll say this though, I don't' worry about the numbers too much but I've always had this thing in my mind that if I could ever get to the place where I could incline 405lbs for a max I would give it a shot...obviously a long way off from that but for some reason that would be pretty cool to me. I know squad, pretty pathetic huh? Maybe one day God will bless me to be as magnificent as you...I can only hope and pray!
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Why are you such an idiot?
You're right, squad has no idea what he's talking about...that is a very decent lift! I've never been that strong on presses, either chest or shoulders, much better numbers on back and leg lifts IMO. My best incline set ever was 275 for 6 and that just about killed me, lol! Most of the time I prefer to stay around 225-250 tops...it just hurts too much going any heavier...I haven't tried to max on incline in years. Too many years of football and baseball did a number on my shoulders and I've got bone spurs all over them which makes pressing a bitch sometimes.
I'll say this though, I don't' worry about the numbers too much but I've always had this thing in my mind that if I could ever get to the place where I could incline 405lbs for a max I would give it a shot...obviously a long way off from that but for some reason that would be pretty cool to me. I know squad, pretty pathetic huh? Maybe one day God will bless me to be as magnificent as you...I can only hope and pray!
another internet hero with no pictures posted, hahaha, sounds like i touched a nerve with "arnold jr.", be honest all ass kissing aside do you really think that this guy LOOKS like he can incline 315 for 6?
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another internet hero with no pictures posted, hahaha, sounds like i touched a nerve with "arnold jr.", be honest all ass kissing aside do you really think that this guy LOOKS like he can incline 315 for 6?
No, no nerve touched, I just don't understand why you would think he's lying?
L2H's arms are not that small...no, they're not 23" but they have some decent size and build to them...he looks like a pretty thick solid dude to me.
To answer your question, yes, I have no problem believing he can press 315 for 6. You know, the actual size of someone does not always tell the tale of how much weight they can move...particularly on presses. And no, I'm not implying L2H is small. But I remember this guy back in collage who was around 6'4" and couldn't have been more then 200lbs...pretty lanky guy but what size he did have was very solid and very hard. I remember spotting him on flat bench one day and he pushed 365 on flat for a good 5 or 6 and 315 on incline for a few reps fairly easily. I was shocked that someone his size could move that kind of weight, but those people are out there. I think a lot of people negate the fact that in pressing movements especially, things like joint and tendon strength and size play a large role in how much weight can be moved.
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No, no nerve touched, I just don't understand why you would think he's lying?
L2H's arms are not that small...no, they're not 23" but they have some decent size and build to them...he looks like a pretty thick solid dude to me.
To answer your question, yes, I have no problem believing he can press 315 for 6. You know, the actual size of someone does not always tell the tale of how much weight they can move...particularly on presses. And no, I'm not implying L2H is small. But I remember this guy back in collage who was around 6'4" and couldn't have been more then 200lbs...pretty lanky guy but what size he did have was very solid and very hard. I remember spotting him on flat bench one day and he pushed 365 on flat for a good 5 or 6 and 315 on incline for a few reps fairly easily. I was shocked that someone his size could move that kind of weight, but those people are out there. I think a lot of people negate the fact that in pressing movements especially, things like joint and tendon strength and size play a large role in how much weight can be moved.
I agree with this...not to mention that bench pressing is not all about arms!
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No, no nerve touched, I just don't understand why you would think he's lying?
L2H's arms are not that small...no, they're not 23" but they have some decent size and build to them...he looks like a pretty thick solid dude to me.
To answer your question, yes, I have no problem believing he can press 315 for 6. You know, the actual size of someone does not always tell the tale of how much weight they can move...particularly on presses. And no, I'm not implying L2H is small. But I remember this guy back in collage who was around 6'4" and couldn't have been more then 200lbs...pretty lanky guy but what size he did have was very solid and very hard. I remember spotting him on flat bench one day and he pushed 365 on flat for a good 5 or 6 and 315 on incline for a few reps fairly easily. I was shocked that someone his size could move that kind of weight, but those people are out there. I think a lot of people negate the fact that in pressing movements especially, things like joint and tendon strength and size play a large role in how much weight can be moved.
I believe he can incline 315 for 6. This is a much better pic of his upper body. He has a thick chest.
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I believe he can incline 315 for 6. This is a much better pic of his upper body. He has a thick chest.
I like that picture. :-*
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A good friend of mine won the lightweights at a BB show and came to a bench meet a week later still shredded...I think he weighed 140-something, in the low 140s, and he benched 305 or 310 in competition. Granted it was with a shirt, but still... 8)
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hahahahahhaa, no offense the guy has good quads but you have to be kidding me with this guys tiny upper body, are you guys seeing what i'm seeing? his arms look ripped but they're 13 inches and his chest is ripped but it's tiny.
Well "big guy" I really dont think Im all that big, not bad though. In those pics posted as you said im "ripped" my body weight there is about 195lbs at a height of 5'7" now that means I would be a pretty big LT heavy weight. So overall Im pretty happy with it. I think you may have a tendency to mistake fat for muscle, no offense.
Yes those are true BB incline press #'s for me, I dont do that every work out but will always do at least 275lbs. Without a spotter just last monday I got 11 full ROM reps with that. See I dont lie about my lifts, why would I? Im a 44 YO man and could care less about what anyone thinks about me. If you read my #'s listed in the leg training thread they are very consevative for someone with legs as big as mine, I easily could have "inflated" those #'s but I have used this fourum to talk about what I really do and Im pretty proud of it. For some reason you have found the need to go out of your way to insult me, for whatever reason?
Now since you have chosen to bash me, you must have a pretty damn good physiqe and you should have no problem posting CLEAR pics of yourself. Not those pics where you cant see anything, but pics where we can see you for the beast you must be. Come on or is your "digital cammera broke?" Why dont you put your money where your mouth is? No offense.
Here are pics of me taken within the last few months or so at 44yo. Dont let an old man make a bitch of you, no offense.
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CHEST is lookin thick Luv Baby...everything's lookin good actually!
And 44 ain't old...it's mature. 8)
:-*
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CHEST is lookin thick Luv Baby...everything's lookin good actually!
And 44 ain't old...it's mature. 8)
:-*
Thanks rip baby :-* yep i sure dont feel old, Im just getting into my prime. Comming from an awesome BB as yourself, Iam very flattered :) I will just keep being the best i can be.
Maybe you're not paying attention.
Get eyes checked...his arms and chest are not Ronnie size, but small? No way! BTW, L2H is one of the most legitimate and truthful posters on this board...no reason whatsoever to doubt what he says.
Thanks also to the other people who matter to me on this board Davidpaul, AJ and all the others who have been cool and supportive. I would never lie to them, I would feel ashamed. Getbig is a great site, even though the trolls try to cause problems.
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I did chest Sunday. Here is what I did. It's not too inspiring. However, I am not so inspired to work chest because my shoulders are killing me these days! >:(
shoulder warm-up: IR/ER, "L-rotations" with 5 lb db
active stretches
Hammer incline presses s/s with alternating db press with rotation(flat bench) 4x15/4x20-24
Flat d/b press s/s with machine flys (the one with bent elbows touching) 4x15
low cable flys s/s with machine incline presses, 3x12/3x15
machine dips 3x15
20 min cardio on treadmill while watching the Angels win the division title! ;D
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hahahahhaa, check it out i'm starting a thread about you on the main board. :D
Oh no, see like I said Im so in your head, do what ever you like fat boy Im done with you troll.
I would recommend at this point any more bickering and bashing on this board be deleated. I would hate to see the integrity of the board dragged down by this type of sillyness.
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I would recommend at this point any more bickering and bashing on this board be deleated. I would hate to see the integrity of the board dragged down by this type of sillyness.
Done. Except I kept the posts that contained pics, I didn't want to delete those. ;D
CHAM, thanks so much for posting your chest workout! And congrats to the Angels too. :D
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Well I trained chest yesterday, good work out and am really sore today. Did mostly my regular chest workout, at 4.5 weeks out from my show my BW is down to about 196lbs and my strength is not what it is when offseason where my BW is normaly about 215-220lbs. Im a little depleated on pretty low carbs about 80-100g per day right now :'( But still good energy for the most part cause of the fats in my diet :)
Here is the workout I did went pretty heavy for me for this close to the show, but thats how I do it. My thinking is train as heavy as you can up to the show, without getting hurt to keep your size. But will back it off some as my BW drops more. Gonna get to 190lbs and see how I look there, should be close.
Incline BB press: Barx20, 135x12, 225x12, 275X9, 315x6 a little spotter assist on the last 2 reps, 275x8, 225x10
Incline flys: 40x12, 50x10, 50x10, 50x10
Hammer wide chest 4 sets between 2 and 3 plates per side X 10-12 reps
Free motion flys with half ball thingy behind my back for increased range of motion 4x10 This thing feels really good!! A great finisher!!
A nice pump and was a little bit of a change up workout. Nice and sore, feeling it today.
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Well I trained chest yesterday, good work out and am really sore today. Did mostly my regular chest workout, at 4.5 weeks out from my show my BW is down to about 196lbs and my strength is not what it is when offseason where my BW is normaly about 215-220lbs. Im a little depleated on pretty low carbs about 80-100g per day right now :'( But still good energy for the most part cause of the fats in my diet :)
Here is the workout I did went pretty heavy for me for this close to the show, but thats how I do it. My thinking is train as heavy as you can up to the show, without getting hurt to keep your size. But will back it off some as my BW drops more. Gonna get to 190lbs and see how I look there, should be close.
Incline BB press: Barx20, 135x12, 225x12, 275X9, 315x6 a little spotter assist on the last 2 reps, 275x8, 225x10
Incline flys: 40x12, 50x10, 50x10, 50x10
Hammer wide chest 4 sets between 2 and 3 plates per side X 10-12 reps
Free motion flys with half ball thingy behind my back for increased range of motion 4x10 This thing feels really good!! A great finisher!!
A nice pump and was a little bit of a change up workout. Nice and sore, feeling it today.
OMG LUV!! :o
hahaha that was AWESOME! VERY impressive for 4.5 weeks out from your show. My strength and energy seem to drop off considerably around 6 weeks out, so I can imagine you were not feeling 100%....and it was still very impressive! 8)
The videos are a great addition to the training threads....more please! ;D
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OMG LUV!! :o
hahaha that was AWESOME! VERY impressive for 4.5 weeks out from your show. My strength and energy seem to drop off considerably around 6 weeks out, so I can imagine you were not feeling 100%....and it was still very impressive! 8)
The videos are a great addition to the training threads....more please! ;D
Well thanks rip baby!! :) Yeah my strength and BW has been dropping for the last couple of weeks, but still feeling pretty good. Noticed it when my reps with 275 dropped by 2 reps in one week. I use that weight to gauge my strength cause I can handle it fairly comfortably but its still a challange.
Yeah the vids are fun, will have to get more done 8)
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get a hotell room! ;)
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Fuck yeah, L2H is the King!
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good job man, i'm an honest guy and man enough to admit that you did it, could have locked out the reps and brought the bar all the way down on the 5th rep but that's just nitpicking, good job, i still have to say though that you don't LOOK LIKE you can do it.
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Nice vid clip.
I'd Like to see sum leg work when your ripped, and later in Fat & Happy mode too.
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Nice vid clip.
I'd Like to see sum leg work when your ripped, and later in Fat & Happy mode too.
ME TOO. ;D
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Thanks guys. 8)
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Impessive vid, props
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I finally got the bench shirt on...what an experience! It is SO tight, it's hard to imagine how I am going to bench in it. Notice how my right forearm is turning purple. :-\
It makes my arms look like they are about 7 inches hahaha.
I posted more details and pics in the thread on the Powerlifting Board, but here's what it looks like.
I've got to get it on a little better - get that crinkle out of the chest - and then I will start breaking it in at the gym, which will take about a month. I have a feeling that I am going to bench some big numbers if I can figure out how to use the shirt correctly. 8)
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I finally got the bench shirt on...what an experience! It is SO tight, it's hard to imagine how I am going to bench in it. Notice how my right forearm is turning purple. :-\
It makes my arms look like they are about 7 inches hahaha.
I posted more details and pics in the thread on the Powerlifting Board, but here's what it looks like.
I've got to get it on a little better - get that crinkle out of the chest - and then I will start breaking it in at the gym, which will take about a month. I have a feeling that I am going to bench some big numbers if I can figure out how to use the shirt correctly. 8)
bench shirts look funny.
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I finally got the bench shirt on...what an experience! It is SO tight, it's hard to imagine how I am going to bench in it. Notice how my right forearm is turning purple. :-\
It makes my arms look like they are about 7 inches hahaha.
I posted more details and pics in the thread on the Powerlifting Board, but here's what it looks like.
I've got to get it on a little better - get that crinkle out of the chest - and then I will start breaking it in at the gym, which will take about a month. I have a feeling that I am going to bench some big numbers if I can figure out how to use the shirt correctly. 8)
i'm having some extremely naughty thoughts about you squeezing into that shirt. :D
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haha yes, I know it looks funny. And yes I know I have monster seven inch arms. ;D
I have to be honest...getting into and out of the shirt is not a terribly pleasant experience. I had one of those moments of panic when I was trying to get the shirt off my arms, sort of like when you have a ring stuck on your finger and your finger starts to swell. :-\
I'm gonna give it another try tonight and try to get the crinkle out of the chest. It completely squishes my boobs too btw. It's amazing to me that I will even be able to press with it on, but that's what I have to work on.
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haha yes, I know it looks funny. And yes I know I have monster seven inch arms. ;D
I have to be honest...getting into and out of the shirt is not a terribly pleasant experience. I had one of those moments of panic when I was trying to get the shirt off my arms, sort of like when you have a ring stuck on your finger and your finger starts to swell. :-\
I'm gonna give it another try tonight and try to get the crinkle out of the chest. It completely squishes my boobs too btw. It's amazing to me that I will even be able to press with it on, but that's what I have to work on.
i wonder if chicks with huge boobs can use bench shirts.
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i wonder if chicks with huge boobs can use bench shirts.
I'm sure they can...I've been talking to someone who knows a woman with very large boobs who wears one quite successfully. But I bet it is not comfortable! Not sure if hers are natural though, but I know that benching with implants is not a real good idea regardless of whether or not you wear a shirt.
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Ouch! rip that does look painfull. But like they say "no pain no gain" LOL
Imagine how good its gonna feel when your locking out that 225 8)
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Ouch! rip that does look painfull. But like they say "no pain no gain" LOL
Imagine how good its gonna feel when your locking out that 225 8)
At least 225, I hope, Luv Baby. 8)
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At least 225, I hope, Luv Baby. 8)
Thats what Im talking bout Ripitup Baaaby!! ;D
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At least 225, I hope, Luv Baby. 8)
Did you say you got around 175 RAW? And I suspect that's w/ pretty much elbows out flat-back style.
ANd even worse, a slow lowering.
2 wheels is a forgone conclusion, think about 3.
Need arch and adjust body (elbow tuck and retracted shoulder blades) to get a touch, then as much velocity
as you can deliver off the chest.
It do look tight though.
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Did you say you got around 175 RAW? And I suspect that's w/ pretty much elbows out flat-back style.
ANd even worse, a slow lowering.
2 wheels is a forgone conclusion, think about 3.
Need arch and adjust body (elbow tuck and retracted shoulder blades) to get a touch, then as much velocity
as you can deliver off the chest.
It do look tight though.
175 raw in my last comp (I think) but I've done 185 in the gym.
That was before I dieted down for Jr Nats. Flat back, elbows out, and a relatively narrow grip, compared to what I am working on now...I'm still getting used to the form, nevermind the shirt. My back keeps getting tweeked. :P
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175 raw in my last comp (I think) but I've done 185 in the gym.
That was before I dieted down for Jr Nats. Flat back, elbows out, and a relatively narrow grip, compared to what I am working on now...I'm still getting used to the form, nevermind the shirt. My back keeps getting tweeked. :P
YOu might be overdoing, trying to get extreme form. Not everyone makes a 1/2 circle of their spine & up on their tip toes.
I sure cant. The shirt will help force the form you need.
Dont overstress trying to copy it perfectly RAW, its not really possible. A raw lift is not a shirted lift, but using the shirt will make you a better RAW lifter. ALL that extra plate sends a message.
Most all the shirt haters 1. Never used one 2. Dont have all that impressive of a bench.
Most lifters w/ a impressive bench in a shirt, also have at least a decent Raw bench for their size.
Can work on some flexability on arching backwards over one of them big balls.
You ever try inversion hanging? It used to help, but Im beyond that.
Inner back shoulder blade area tweaked? Band rows/pulls from the cage to various heights.
And various face down on the HIgh-bench light DB extension/ rotations for upper-inner back and rear delts.
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Hey Rip Baby I found this info, looked pretty good, might be a tip or 2 in there that can help you knock out that 275lb bench ;)
By: Sebastian Burns
When most people set up for the bench they usually don't think that what they are doing is the most important part of the lift. They are focused on the weight and maybe the excitement of the meet or training session. What they don't know is that the game is won or lost in the setup. I don't think that many local gym rats even think about it at all. Judging by most of what I have seen working in the gym business for 15 odd years most people just lay down and push the bar up in whatever way possible. This is fine if you are a flat back benchin gym rat, but when you are looking to do some damage to the state, national, or world record books you will need to pay more attention to your setup. I have personally seen lifters add 50 to 100lbs to their bench in one or two training sessions just by improving their setup. That's right, 50 to 100lbs!! Most lifters would say only a bench shirt could cause an increase like that. Well I will try to convey in writing the proper way to set up your bench press so you to can enjoy an increase like that.
Lets start with feet position your feet should be spread wide. A good rule of thumb here is to always spread your feet a little wider than you think they should be. If you keep that in your head over time you will be able to get them pretty wide if you are not flexible enough to do so in the beginning .Now lets look at foot placement. The way we will do this is to look at the foot in relation to the knee. The feet should be tucked behind your knee more towards your head and the angle of your leg from a side view should look like this (<). There is a few reasons for this foot placement the first being the ability to drive hard from your legs without your ass coming up off the bench. The second is stability. The wide stance will provide the base needed to steer heavy weight with a bench shirt on. The actual way you place your feet is also important. We have found that it is best to put the full force of your push onto the balls of your feet but at the same time pressing the heel to the floor. Pushing the heel to the floor can be used as a fine adjustment knob for getting weight to touch your chest with your shirt on. When you push your heel down this will cause your stomach to rise and will allow the bar to touch.
Now lets move beyond the feet to the hip joint. It is here that we create the angle of the upper leg (<) we are looking for to get the feet in the proper position. This is accomplished by flexing your gluteus as much as possible and rotating your crotch towards the bench (Balls to the bench if you will). If you follow all the steps up till here we have solved the problems of getting max stability with max leg drive without raising your ass off the bench. For most lifters this would seem impossible but with some time and a lot of effort you will get the position right. If your ass is still coming off the bench then your feet will have to go wider or farther back or both.
Next is the lower back, obviously this will determine most of your arch and you will need to really push yourself to get your arch up if you are not flexible enough to do so already. I cannot say enough how important it is that you try really hard to get better at arching it is almost the biggest piece of the shirt bench puzzle. There is a few ways I have seen over the years to try to help you arch, everything from placing various balls and boards under your back to crazy stretching exercises. My opinion here is that if you think it works then try it. I personally have never used anything except trying to arch higher and higher every single set and I have been told that my arch is one of the best save for a few girls who can just bend in half.
Now lets move to arching the upper back. Most people think that only the lower back arches but this is not so and this is very important if you want to get the most out of your shirt, this is accomplished by putting your upper trap on the bench and pushing your chest out as far as possible. To see what I am saying sit up straight in a chair and place your finger on the highest point on your trap you will see that this is not behind you but rather on top. This is what you are trying to get on the bench.
Now that we have made it this far lets talk about the final piece and perhaps the most important. Shoulder blade retraction the best way to explain this is to stand straight up and put your arms up like you are about to bench. Now have someone put his or her finger in the middle of your upper back on your spine. Pull your shoulders together and try to squeeze that persons finger notice your bench stroke will shorten a few inches from doing this. This will also aid in touching weight with a tight shirt on. The reason for it in the setup will be to hold your shirt in place while you are arching.
Now that we have broken down each area of the proper setup lets put it all together into one motion because it must become one fluid motion that does not require lots of valuable energy needed for the lift.
Start by sitting on the end of the bench retracting your shoulder blades keeping your shirt where you have placed it for the lift. Lying back on the bench and grabbing the bar with an underhand grip, next move your head and upper body thru the bench towards your handoff spotter while holding yourself up with your underhand grip. Shoulders still retracted, pull your feet back farther than where you would normally place them, almost where they are touching the cross member of the bench. Keep them there and start moving your body back toward the front of the bench without moving your feet. Once you feel a great stretch in your hipflexors. Anchor your hips to the bench and start rotating your crotch downward toward the bench. Your feet still remain in the extremely flexed position at this time. Shoulders still together chest and stomach pushed up real high, this is where you must focus on the upper back arch. You can also use your head to hold your upper back off the bench while you are trying to get the upper trap on the bench. When you feel you have enough of an arch to put your traps down, slam them down hard and dig in. All the time be aware of your shirt and arm position. Keep pushing your ass and your traps closer together using your feet at one end and pushing into the arch with your hands on the bar with the other. The whole time you are doing this you will need to be aware of your bench shirt and the position of your arms, I cannot stress this enough. Now that you are in position slide your feet forward (not too far) until you can get a solid base on the balls of your feet now push your heels to the floor. If you can do so easily you went too far. It should be hard to get them to touch the floor .Now without moving your shirt turn your hands around push together a little more take a deep breath and take the weight.
I hope you will incorporate some or all of these things into your bench setup.
Copied form JoeySmith.proboards105.c om North Carolina APF home and message forum
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YOu might be overdoing, trying to get extreme form. Not everyone makes a 1/2 circle of their spine & up on their tip toes.
I sure cant. The shirt will help force the form you need.
Dont overstress trying to copy it perfectly RAW, its not really possible. A raw lift is not a shirted lift, but using the shirt will make you a better RAW lifter. ALL that extra plate sends a message.
Most all the shirt haters 1. Never used one 2. Dont have all that impressive of a bench.
Most lifters w/ a impressive bench in a shirt, also have at least a decent Raw bench for their size.
Can work on some flexability on arching backwards over one of them big balls.
You ever try inversion hanging? It used to help, but Im beyond that.
Inner back shoulder blade area tweaked? Band rows/pulls from the cage to various heights.
And various face down on the HIgh-bench light DB extension/ rotations for upper-inner back and rear delts.
It's been right in between the shoulder blades lately. I don't think I am over-doing it in terms of the arch etc, I am pretty flexible in my back...but ever since I injured my back three years ago, I have been quite "loose" in the spine...things fall out of place easily. More stretching never hurts, for sure.
I've heard great things about inversion, but I have never tried it. I've looked into some tables, and maybe one of these days I will get one.
Hey Rip Baby I found this info, looked pretty good, might be a tip or 2 in there that can help you knock out that 275lb bench ;)
Thanks LUV! I saw that article too and have read it a few times. Good tips to keep in mind for sure. I've been reading and watching a lot of videos, and I think I have the basic concepts down, but it's a matter of practicing them and getting used to how it feels cuz it's totally different than just laying on the bench and pressing the bar. I print out these kinds of articles and read them while I do cardio...which I haven't been doing much of lately... :-\...maybe it's time for a refresher!
:)
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Maybe we ought to get L2h to order a shirt and aim his car north at the cornfields an come up by me,
get my lazy ass back on the bench... ;D
Burns stuff is excellent, both writing and videos..
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Maybe we ought to get L2h to order a shirt and aim his car north at the cornfields an come up by me,
get my lazy ass back on the bench... ;D
Burns stuff is excellent, both writing and videos..
LOL bro that would be fun :) I would maybe one day like to try my hand at PL. but for some reason I think I would want to do RAW meets. But Im sure once the bug bites you, you wanna lift some serious #'s and the shirt would help with that Im sure.
Ive spent all my training years trying to make the weight feel heavier, by isolating as much as possible. PL would be for me like it is for rip, totaly foriegn. have to admit would one day I would like to get up to a big squat. These joints have been abused over the years so not sure if its the best idea though :-\
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This week, I'm gonna start posting my chest workouts in the thread I started on the powerlifting board.
http://www.getbig.com/boards/index.php?topic=166468.100
:)
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This week, I'm gonna start posting my chest workouts in the thread I started on the powerlifting board.
http://www.getbig.com/boards/index.php?topic=166468.100
:)
Cool Riper, its time to rip it the F up baby!
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Well thought I would try and revive some of the training threads, this is a training board by the way.
Teusday I did some chest training, felt the best i have in a while.
Was gonna whimp out and do incline presses in the smith but it was all taken up....go figure ::) So that left just me and the regular incline bench, which is by far the best anyhow all 3 were empty BTW LOL.
Nothing special for the workout but the stellar point was i was feeling stronger and the incline free weight bench press is pretty much how I gauge my strength overall. Weights I struggled with the week before were light and I felt that it was a turning point workout for me :)
Incline BB Barx20, 135x12, 185x10, 225x12, 255x10, 265x9, 245x9, 225x12
Low incline flys very shallow angle for the bench. 35x12, 55x10, 60x10, 65x10
Flex seated chest press 4x12
Cable crossovers 4x12 last set drop set.
Workout felt good, will be back up to my old #s and then some ;) Should be at my current fat ass weight of 225lbs, Hey im getting a late start on this offseason stuff, oh well I have till end of October till my next comp.
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LOL thanks Luv, it's been a while ;)
I'm glad to hear you're getting into the swing of it...October is still plenty far away, so keep kicking ass.
My chest workouts have been so different for the past six months, I haven't done any exercises like that in a looooooong time.
I'm interested to see if there's been any change in my physique from the different style of training (not just chest, but shoulders and arms as well). Of course, we won't be able to tell that for about another 6 months/25 pounds. :P
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Today was chest training day. For a long time I have been starting my work out the same way with incline BB press, then 3 more exercises. I will usually do a pushing exercise then a flying type exercise, 2 of each For 4 sets each meaning about 16 sets for chest not including warm up sets.
This time for variety's sake and to keep things interesting I did the workout backward. So I pretty much started with what I normally finish with, felt good and got a great pump on the first exercise.
Pec deck flys 4x10-12
Hammer incline press 4x8-12 Got pretty heavy on these
Shallow incline DB flys 4x10-12 up to 70lbs
Smith machine incline press 4-10-12
Its kind of a pre-exhaust workout. You do an isolation exercise first to work the muscle directly. Then the idea is to further pound the muscle in this case pecs into the ground with a compound exercise. By doing this the ancillary muscles triceps and deltoids to some degree assist allowing you to push the already fatigued pecs harder.
i like to do this type of workout on occasion. Most people don't like to do them cause they cant lift as much on the big lift when it is time to do them :) But it can pay off if used properly and you push hard enough.
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Today was chest training day. For a long time I have been starting my work out the same way with incline BB press, then 3 more exercises. I will usually do a pushing exercise then a flying type exercise, 2 of each For 4 sets each meaning about 16 sets for chest not including warm up sets.
This time for variety's sake and to keep things interesting I did the workout backward. So I pretty much started with what I normally finish with, felt good and got a great pump on the first exercise.
Pec deck flys 4x10-12
Hammer incline press 4x8-12 Got pretty heavy on these
Shallow incline DB flys 4x10-12 up to 70lbs
Smith machine incline press 4-10-12
Its kind of a pre-exhaust workout. You do an isolation exercise first to work the muscle directly. Then the idea is to further pound the muscle in this case pecs into the ground with a compound exercise. By doing this the ancillary muscles triceps and deltoids to some degree assist allowing you to push the already fatigued pecs harder.
i like to do this type of workout on occasion. Most people don't like to do them cause they cant lift as much on the big lift when it is time to do them :) But it can pay off if used properly and you push hard enough.
dude why are you posting your routine in the female bodybuilding section ?? LOL.
;D
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dude why are you posting your routine in the female bodybuilding section ?? LOL.
;D
I dont know "dude" I felt like it. I have many posts here.........OK?
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I dont know "dude" I felt like it. I have many posts here.........OK?
you dont say " dude " ? where are you from,,, russia ? LOL
i wasnt hatin luvtwohurt, its just funny thats all
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I'm glad Luv posts on this board, and I wish others would as well. What Luv's come to realize is that it's kind of an all-inclusive board...he can talk about training (which we all benefit from), interact with some of the very few girls who post on GB, and see tons of pics of hot chicks...all on the same board. He's not the only guy who posts here, btw. 8)
Good workout too, Luv Baby. :-*
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I'm glad Luv posts on this board, and I wish others would as well. What Luv's come to realize is that it's kind of an all-inclusive board...he can talk about training (which we all benefit from), interact with some of the very few girls who post on GB, and see tons of pics of hot chicks...all on the same board. He's not the only guy who posts here, btw. 8)
Good workout too, Luv Baby. :-*
Yea I post here too :)
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Today was chest training day. For a long time I have been starting my work out the same way with incline BB press, then 3 more exercises. I will usually do a pushing exercise then a flying type exercise, 2 of each For 4 sets each meaning about 16 sets for chest not including warm up sets.
This time for variety's sake and to keep things interesting I did the workout backward. So I pretty much started with what I normally finish with, felt good and got a great pump on the first exercise.
Pec deck flys 4x10-12
Hammer incline press 4x8-12 Got pretty heavy on these
Shallow incline DB flys 4x10-12 up to 70lbs
Smith machine incline press 4-10-12
Its kind of a pre-exhaust workout. You do an isolation exercise first to work the muscle directly. Then the idea is to further pound the muscle in this case pecs into the ground with a compound exercise. By doing this the ancillary muscles triceps and deltoids to some degree assist allowing you to push the already fatigued pecs harder.
i like to do this type of workout on occasion. Most people don't like to do them cause they cant lift as much on the big lift when it is time to do them :) But it can pay off if used properly and you push hard enough.
That vid of you incline pressing 315 for reps was sick. Do you only do freeweight barbell movements?
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That vid of you incline pressing 315 for reps was sick. Do you only do freeweight barbell movements?
Hey DP thanks. That was like less then 5 weeks out from my last comp also. At my present shall we say "bulked up" LOL weight I have been getting 7 clean reps with that just a tiny assist for the 8 rep, so i have been feeling strong.
I will at times use the smith machine, I use the smith machine always for shoulder presses, just safer. I have pretty much stopped all DB pressing, just gets too risky for hurting myself when the DB's get big, not worth it anymore IMO. Plus I think you can move more weight and stress/overload the muscle more with the BB. I will also use a machine or 2 for chest, there are some good ones out there.
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Hey DP thanks. That was like less then 5 weeks out from my last comp also. At my present shall we say "bulked up" LOL weight I have been getting 7 clean reps with that just a tiny assist for the 8 rep, so i have been feeling strong.
I will at times use the smith machine, I use the smith machine always for shoulder presses, just safer. I have pretty much stopped all DB pressing, just gets too risky for hurting myself when the DB's get big, not worth it anymore IMO. Plus I think you can move more weight and stress/overload the muscle more with the BB. I will also use a machine or 2 for chest, there are some good ones out there.
Thats a lot of weight to be moving for incline.
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Here's my latest bench vid...I posted this in my thread on the PL board, but I figured I would post it here too.
Chains are 73 pounds total, so it's somewhere around 208 pounds at the top (a little lighter cuz some is still on the ground...I adjusted the chains after I saw this).
I love benching! :D
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Damn Rip that was STRONG! :o
Very nice, animal! :)