The Iron Man Thread - Bench Training / Journal

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    Well today was first day back to heavy chest training, and it was quite disappointing. However, could have been worse! I had a significant drop from last week. But, my diet was **** for the past 3 days and I am sure that negatively impacted me.

    I Just started IRON MAG's Osta RX
    http://www.ironmaglabs.com/product-list/osta-rx/

    I encourage you to check it out!

    Now that I have Osta in the regime I should definitely be seeing some nice benefits. I have no doubt that once it takes hold, and my diet gets back on track I will be making solid gains once again.

    Flat Bench:
    135lbs - 8 reps
    225lbs - 15 reps
    315ls - 5 reps
    365lbs - 3 reps
    385lbs - 1 rep --- this is my new max. ( a bit shy of my 425...but I shall work back up. I also feel like today was an off day and my diet past few days hurt as well, I am optimistic to break 385 easily within 2-3 weeks)
    335lbs - 5 reps
    335lbs - 5 + 1 rep
    335lbs - 4 + 3 reps

    Incline Smith hellcentric (Got this from 'hellcentric' by Animal [i think]. Basically someone pushes down on the bar and you resist, downward motion lasts about 5 secs and then you explode upward).
    225lbs 5 sets of 5 reps

    Pushups: 2 sets of 50 reps.
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    Will post yesterdays workout at some point today. It is locked in my buddy's car.
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    Is that 385 because of the switch over from higher volume?
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    Quote Originally Posted by machorox123 View Post
    Is that 385 because of the switch over from higher volume?
    Not sure I understand your question bro.
    Is my bench a bit lower than expected ? Yes. Is it because of the higher volume training? Maybe, or just as well I just had a bad bench day.
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    Quote Originally Posted by kBrown

    Not sure I understand your question bro.
    Is my bench a bit lower than expected ? Yes. Is it because of the higher volume training? Maybe, or just as well I just had a bad bench day.
    Yea thats what i meant.. Are yu gnna have a max out day soon. Id bet you could put up more than 425 with just a couple warm up sets and then go for 1RM
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    Bicep, not sure why we did this. Was unable to work them properly. We didn't rest enough:
    90lbs - 5
    105lbs - 5 reps
    135lbs - 5 reps
    Pullups (palms facing you) + 25lbs
    6 reps
    5 reps
    6 reps

    Bend over Rows + body weight pullups (palms you)
    Row 205lbs - 3 sets of 5 reps + 3 sets of pullups (5 - 4 -4 - dead)

    Cybex low pull

    Lat pull

    DB Pull over.

    sorry being lazy today no specifics

    and Yesterday. Deadlifts (no impressive weight). Just did 5 x 5

    Today shoulders / triceps - will post once we do it!
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    Quote Originally Posted by machorox123 View Post
    Yea thats what i meant.. Are yu gnna have a max out day soon. Id bet you could put up more than 425 with just a couple warm up sets and then go for 1RM
    Not on cycle now so I doubt I will be beating my 425lbs record anytime soon
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    Too ****in heavy



    Standing Shoulder press / push press
    135lbs - 10
    135lbs - 10
    185lbs - 6
    185lbs - 7
    NOTE: I can do better than this 185...gotta up my game next week.

    Smith Shoulder press (kind of at a slight incline)
    225lbs - 5
    275lbs - 5
    315lbs - rec

    Smith Upright Rows
    155lbs 5 reps, rest then 4 reps

    DIPS
    90lbs - 5
    135lbs - 5
    MAX 180lbs (four 45's) - Rec

    Rear Delt Shoulders 35lbs - 3 sets of 8 reps

    Triceps
    Incline Skull Crusher
    105lbs - 10
    155lbs - 5+2

    Flat Skull Crush
    125lbs - 7 reps
    125lbs - 8 reps

    Machine Tricep Pushdown
    80lbs 6 - 70lbs 10 - 60lbs - 10 (no rest. back to back)
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    Feeling damn good today,
    lots of energy.
    Only problem is my bicep injury appears to be coming back Very stiff today
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    Did a very short workout today. My buddy's leg was hurting. But, its all good. Next week is another week. Going to kick it up a notch.

    Squat:
    135lbs - 5
    225lbs -5
    275lbs - 3 reps
    245lbs - 7
    245lbs - 7
    I perform my squats well below 90 degrees, pause at the bottom, and then explode upwards. So, they are a bit harder than it appears on paper.

    Hamstrings (cybex, with free weight plates) 90lbs
    3 sets of 5 reps.

    2 mile walk
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    I notice you have some monster forearms. Do you have any particular workouts for them?
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    Quote Originally Posted by Jenx View Post
    I notice you have some monster forearms. Do you have any particular workouts for them?
    Thanks bro.
    I actually do not use straps for ANYTHING. This helps build up the forearms.

    Other than that, not really bud.
    However, if you are looking for a great workout for them:

    Simply grab a machine cable curl bar. Sit on the floor, hold weight in your finger tips and make a fist (do it palms facing up, and facing down) 2 sets each way. Then do 2 sets of wrist curls on the same bar. Remember this isn't a big muscle, no need to do a lot.
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    Ok cool, ill stop using straps when i shrug and do those workouts. Just didn't know cuz my forearms look tiny compared to the rest of my arm.lol...thanks again and keep up the great posts
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    Quote Originally Posted by Jenx View Post
    Ok cool, ill stop using straps when i shrug and do those workouts. Just didn't know cuz my forearms look tiny compared to the rest of my arm.lol...thanks again and keep up the great posts
    Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
    If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
    Week 1 Super heavy weight, requiring straps
    Week 2 Moderate Weight, no straps.

    Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
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    Quote Originally Posted by kBrown

    Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
    If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
    Week 1 Super heavy weight, requiring straps
    Week 2 Moderate Weight, no straps.

    Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
    Hadn't thought of this idea, good stuff man! My grip usually fails around 225 on DL's after I work my way up to that, but I go well above 300 with straps. Gonna use this idea for sure
    Life is cold, short, and brutal
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    Thats the only reason i use them, sounds like a good plan and makes perfect sense. Eventually ill be able to build my tolerance and not use straps at all. Again thanks for the advice.
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    Just got back from the gym, no weights. Just a bunch of stomach exercises.
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    Quote Originally Posted by kBrown View Post
    Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
    If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
    Week 1 Super heavy weight, requiring straps
    Week 2 Moderate Weight, no straps.

    Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
    Excellent suggestion. Alternatively, within the same workout, if you do something like a "strength set" followed by ... something else (a higher rep set), you could do all your warmups for the strength set without straps, do the strength set with straps, and then do the rep-out set without them. I did this for BB Bent Over Rows and rack pulls, and now I don't use straps at all. For deadlifts I just ditched the straps and stopped whenever my grip went out. It'll probably improve your form to do this as well.
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    Quote Originally Posted by Torobestia View Post
    Excellent suggestion. Alternatively, within the same workout, if you do something like a "strength set" followed by ... something else (a higher rep set), you could do all your warmups for the strength set without straps, do the strength set with straps, and then do the rep-out set without them. I did this for BB Bent Over Rows and rack pulls, and now I don't use straps at all. For deadlifts I just ditched the straps and stopped whenever my grip went out. It'll probably improve your form to do this as well.
    Great advice. This is an excellent way to go about it as well.
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    I am feeling good, tomorrow should be some good lifts!
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    Hows the osta going? Im starting ostarine today...
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    Quote Originally Posted by Gym.Eat.Sleep View Post
    Hows the osta going? Im starting ostarine today...
    So far so good. Someone just asked me that today.
    As I told him, I am using Osta as part of my PCT--though I started it almost 2 weeks into my PCT regime. In any case the scale hasn't been tough on me (haven't lost much weight), the Osta should be in full effect by next week, and my PCT is going well--I am waking up every morning with a hard on, so I hope that is a good sign! (my testosterone levels seem to be back). haha


    But, on a serious note today is my heavy bench day. I have a bicep injury, but it doesn't really effect my bench workouts. I have no doubt that I will be putting up more and more weight over the next 2 weeks. So, if you really want to know how the Osta is going compare my Bench from last week, to this week, and next week. That would be the best gauge
    Workout will be posted by 8pm tonight (eastern standard time).

    I will also have videos... because videos don't lie
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    Good luck bro. I do really hope that bicep injury doesn't affect anything. I often can't lift with bicep tendonitis as it starts spreading to my shoulder after a while. But then again I have a pretty big muscle imbalance between my biceps and triceps, which with your bench I'm sure is not a problem for you.
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    Quote Originally Posted by Torobestia View Post
    Good luck bro. I do really hope that bicep injury doesn't affect anything. I often can't lift with bicep tendonitis as it starts spreading to my shoulder after a while. But then again I have a pretty big muscle imbalance between my biceps and triceps, which with your bench I'm sure is not a problem for you.

    Injuries can be quite the hassle.
    My biceps injury mainly effects my shoulder routine and pullups

    Which is pretty inconvenient. Last time I had this problem I worked through it for ten weeks... It was hell.
    Some of my workouts got weaker... Because I couldn't work very hard or risk further injury
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    Bench Day !!!

    Alright, today wen't AWESOME. My lifts all went up from last week, a significant improvement. Getting some strength back.

    1st set 365


    2nd set 365


    Flat Bench:
    135lbs - 10
    225lbs - 20
    315lbs - 5
    365lbs - 5
    365lbs - 5
    365lbs - 3 + 2 with spot
    365lbs - 1 + 4 with spot... Dead! Can't complain, last week I was struggling for 3 reps.

    Pushups:
    70 Reps
    50 + 10 + 10 --- Dead !

    Cable Flyes 42.5lbs -- this hurt my arm so bad I couldn't even break it... That arm is definitly going to be a training obstacle for a while.
    27.5lbs - 20
    27.5lbs - 20

    Free weight flyes 25lbs - 2 sets of 20 reps. Being that I couldn't go heavy I just concentrated on getting a good stretch.

    Smith Machine Incline (the machine was busy earlier in the workout, so was going to skip it. But, towards the end I wasn't feel satisfied so I decided to toss it in...)
    275lbs - 4 reps
    5 reps
    ~3 reps + 2 with spot
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    Damn, good to see you getting some of that strength back. Good lifts
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    Quote Originally Posted by Jenx View Post
    Damn, good to see you getting some of that strength back. Good lifts
    Thanks bro,
    the Osta Rx is treating me well so far.
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    Back Day

    Bend Over Rows:
    135lbs - 6
    185lbs - 7
    225lbs - 5
    225lbs -5
    225lbs - 8
    225lbs - 3 1/2
    225lbs - 4

    V-Bar Pulldown (these hurt my bicep too)
    110lbs - 8
    150lbs - 4
    140lbs - 5
    140lbs - 5

    Wide Pullups ( + 25lbs )
    3 sets of 5 reps

    Wide Pulldown 4 sets of 110lbs.

    Cybex Stomach Machine 4 sets
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    Just weighed myself in my boxers...
    199.0 lbs on the dot.

    Not too shabby, considering at my peak (more than a few weeks ago I was at 204). Gonna have to say I have kept some of my gains fairly well.
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    Looking good brother!

    Thinking of adding in Osta rx myself.
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    Quote Originally Posted by heavyiron View Post
    Looking good brother!

    Thinking of adding in Osta rx myself.
    Thanks heavy!
    I am liking the Osta so far, and am actually surprised that my lifts have been going back up despite not being on cycle (was expecting my strength to keep plummeting). However, I am pretty confident that I will be back to a 395-405lbs bench by next Monday
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    Smith Shoulder Press
    135lbs - 10
    225lbs - 7
    325lbs Drop Set, recorded
    345lbs Drop Set, Recorded

    Dips
    3-45lbs plates - 5 reps
    2-45lbs plates - 7 reps

    Tricep Pushdowns
    80lbs - 5
    100lbs - 5

    Reverse Grip
    40lbs - 20
    50lbs - 20
    50lbs - 25

    Very pushups
    10
    9
    7
    6

    dead
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    Going to be a good leg day!
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    Quote Originally Posted by kBrown View Post
    Going to be a good leg day!
    Git'r dun!!

    Doing bench and back today myself. Should be fun times.
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    Leg day

    Squat:
    135lbs - 8
    225lbs - 4
    275lbs - 3 sets of 3 reps --- gotta build these legs up slowly, be patient with me.

    Leg Curls 210/170/130lbs - superset, no rest
    Set 1: 5 / 8 / 10 reps
    Set 2: 8 / 7 / 5 reps

    Hammer Strength free weight Ham String (unilateral): 2 - 45's--1 each side
    3 sets of 5 reps
    4 sets of calf raises

    Pull ups (bodyweight) palms facing me:
    10
    7
    10
    7
    8
    6
    7
    Minimal rest.

    Cybpex preacher curl
    70lbs - 20
    90lbs - 16
    110lbs - 8

    Now I rest until Monday
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    Quote Originally Posted by Torobestia View Post
    Git'r dun!!

    Doing bench and back today myself. Should be fun times.
    How your routine go!?
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    Quote Originally Posted by kBrown View Post
    How your routine go!?
    It was ok. Shoulder did not cooperate with me on the flat bench (happens every 3rd time I try to flat bench, I feel like), however I made up for it on the incline. The back stuff was great. Just got back with a hunger that I don't think I can quench if I used all the food and drinks left in my fridge.

    Say, how often do you squat a week? I ask because it might be a good idea to have a day (could be when you deadlift) where you do several sets of squats with a lower, but challenging, weight, just to get in the groove of the move, improve your technique and speed, all of which will support a bigger squat.
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    Quote Originally Posted by Torobestia View Post
    It was ok. Shoulder did not cooperate with me on the flat bench (happens every 3rd time I try to flat bench, I feel like), however I made up for it on the incline. The back stuff was great. Just got back with a hunger that I don't think I can quench if I used all the food and drinks left in my fridge.

    Say, how often do you squat a week? I ask because it might be a good idea to have a day (could be when you deadlift) where you do several sets of squats with a lower, but challenging, weight, just to get in the groove of the move, improve your technique and speed, all of which will support a bigger squat.
    That is a good idea.
    we usually only do squats on Friday.
    Maybe I will try to throw in a few sets in on Mondays. We are just usually so dead after lifting.

    As for your shoulder that sucks... I have a bicep injury that comes and goes. Drives me nuts.
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    I cant even imagine how much bigger your upper body will get as you continue to blast legs..
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    Quote Originally Posted by Jenx View Post
    I cant even imagine how much bigger your upper body will get as you continue to blast legs..
    haha I look forward to it!!!
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