Sharing my flat bench routine....

BLOODZ said:
This is how my flat bench went last night.

135 x 15
275 x 8
300 x 2
315 x 1
135 x 20
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what are you trying to do with your bench bulk or jus stay where ur at because i know alot of endurace things you can do to get stronger...
 
I'm 26 and i weigh 190 right now, im 5'6. I don't normally try to max out. i usually just rep 250 4 x 10. I tried it out last night and it was damn easy. I probably could have hit 315 at least 3 solid reps but did not want to push it. Anyways pls share some strength techs... thanks
 
BLOODZ said:
I'm 26 and i weigh 190 right now, im 5'6. I don't normally try to max out. i usually just rep 250 4 x 10. I tried it out last night and it was damn easy. I probably could have hit 315 at least 3 solid reps but did not want to push it. Anyways pls share some strength techs... thanks
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Dude, I am truly impressed. What is your guesstimate of your percent of bodyfat?
 
BLOODZ said:
Why not? It feels good to rep out 135 after some heavy sets.
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I agree with this man! I too do 20 reps with 135 at the end of my bench set. It feels like a feather after doing work sets.
 
I look stupid sometimes when Im repping out 135 at the end of heavy sets when Im struggling to push it up at the burn out rep. lol
 
I agree with this man! I too do 20 reps with 135 at the end of my bench set. It feels like a feather after doing work sets.
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Arnold used to do that after his heavy sets too - he called it 'the pumping set'. TUT that action it sure as hell will be a pumping set!:D
 
BigCasino said:
I agree with this man! I too do 20 reps with 135 at the end of my bench set. It feels like a feather after doing work sets.
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Me too, my bench is similar, but at 34, I do two warm up sets of 135 for 20 reps, then 225 for 15, 315 for 3, then back to 135 for 20 reps.

Doing the 135 at the end really burns the muscle out, give you a great pump at the end
 
Wow i have not been here in awhile. thought i'd share where i'm at compared to when i posted this. The only supps i've been ****en with is bulk CEE, ON protein and lots of good grub. So heres how my bench routine was 3 day's ago.


Flat bench routine

Warm up 135 x 20 reps
225 x 5 reps
315 x5 reps
365 x 5 reps
405 x 3 reps
425 x 1 rep
 
Great progress. Something that I love to do with different exercises is pyramid down with little to no rest in between sets. The first set usually starts at 3 reps, then I drop anywhere from 10-20 lbs depending on the exercise and how much wieght is going up and after I get down to a low enough wieght I will have a training partner help me do manuals.

They make sure to adjust the pressure on the negatives and positives due to being stronger on the negatice. They push down and I try to keep the muscle in the contracting position. On some exercises I'll pyramid up first and immediatly pyramid back down as to gradually warm up the muscles and then BAM! Of course if you're doing it with bench I'd reccomend using a smith machine.
 
TheCSWFighter said:
Great progress. Something that I love to do with different exercises is pyramid down with little to no rest in between sets. The first set usually starts at 3 reps, then I drop anywhere from 10-20 lbs depending on the exercise and how much wieght is going up and after I get down to a low enough wieght I will have a training partner help me do manuals.

They make sure to adjust the pressure on the negatives and positives due to being stronger on the negatice. They push down and I try to keep the muscle in the contracting position. On some exercises I'll pyramid up first and immediatly pyramid back down as to gradually warm up the muscles and then BAM! Of course if you're doing it with bench I'd reccomend using a smith machine.
Click to expand...

I have to try that pyramid going up then str8 down. Sounds like it would be pretty intense
 
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