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The Iron Man Thread - Bench Training / Journal

kBrown said:
maybe doing Deadlifts on Saturday is a bad idea... Hell we were still sore on Monday... Even though it isn't chest, maybe just being fatigued took a lil gas from us...maybe i am just looking for excuses
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I think you hit the nail on the head. The neural component of dead lifts is so great that even though its a lower body dominant movement and incorporates little that (would seem) to do with the bench press...it is so neurally demanding that it will affect your lifts the next day or even the day after.

Br
 
ZiR RED said:
I think you hit the nail on the head. The neural component of dead lifts is so great that even though its a lower body dominant movement and incorporates little that (would seem) to do with the bench press...it is so neurally demanding that it will affect your lifts the next day or even the day after.

Br
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Makes sense,
going to do Deads on Wed this week...
Which I am sure will negatively impact my shoulder routine--especially sense we do standing shoulders but hell. Gotta have a sacrifice in ther esomewhere
 
Tuesday - Back Day.

Warmup:
Barbell Bendover Row: 135lbs 2 sets of 8
Working Sets- 190lbs
Set 1 - 10 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 10 reps rest 3 secs + 3 reps

Hammer Strength Iso Lateral Front lat pull (first time using this machine, probably going to use it more often) Weight: 2-45lbs plates on each side
Set 1: 5 reps --- ouch
Set 2: 10 reps
Set 3: 6 reps + 2 with spot

Pullups: 8 reps -- my partner didn't want to do anymore... ****er

DB Pull over:
100lbs - 9 reps
85lbs - 11 reps
85lbs - 9 + 1 rep


Rest ~ 5 mins?

Arms:
Straight bar 80lbs
4 sets of 12 reps

21s - 50lbs - 4 sets

Reverse curl 40lbs - 4 sets of 10 reps.
 
Decided to go to the gym AGAIN today. Just to do deadlifts. Figured we would knock them out today, and rest Wed. This way we aren't too dead for Thursday and don't have bench issues again on Monday.
Stuck with my rules and did a small weight increase--and still did the volume.
165lbs - 10 sets of 10 reps.

then did some stomach on a Cybex Modular Abdominal machine (this thing is killer).

Anyway, I know my deadlifts aren't very impressive. but I assure you 100 reps of any weight gets painful. But my deadlifts do need plentyyyy of work.
 
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kBrown said:
Decided to go to the gym AGAIN today. Just to do deadlifts. Figured we would knock them out today, and rest Wed. This way we aren't too dead for Thursday and don't have bench issues again on Monday.
Stuck with my rules and did a small weight increase--and still did the volume.
165lbs - 10 sets of 10 reps.

then did some stomach on a Cybex Modular Abdominal machine (this thing is killer).

Anyway, I know my deadlifts aren't very impressive. but I assure you 100 reps of any weight gets painful. But my deadlifts do need plentyyyy of work.
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You are a thick dude.

Are you resetting grip with each rep on the dead lifts or touching and going?

Br
 
ZiR RED said:
You are a thick dude.

Are you resetting grip with each rep on the dead lifts or touching and going?

Br
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My grip varies a bit with each set (sometimes wider, sometimes closer)
but my feet stay wide and my grip is the same per rep.

And yeah I am kinda thick, the week of drinking in panama caused me to drop from ~204 to 200 and right now I am 198 :( !!!
Those pics were taken last night.

Also, can't pose for **** going to watch some educational videos on that this week.
 
A nice day of rest...
Tomorrow shoulders -- and videos!
 
Does nobody read this thread?
 
kBrown said:
Decided to go to the gym AGAIN today. Just to do deadlifts. Figured we would knock them out today, and rest Wed. This way we aren't too dead for Thursday and don't have bench issues again on Monday.
Stuck with my rules and did a small weight increase--and still did the volume.
165lbs - 10 sets of 10 reps.

then did some stomach on a Cybex Modular Abdominal machine (this thing is killer).

Anyway, I know my deadlifts aren't very impressive. but I assure you 100 reps of any weight gets painful. But my deadlifts do need plentyyyy of work.
Click to expand...

What tempo are you using for DLs? A 100 reps sounds crazy.
Well done on the second wo of the day! That's right about weight increases. And although I think you should be able to easily do more weight on those, there is no reason to rush them especially as previous workout hit you hard. I hope you'll recover faster this time.
 
Thursday... Shoulders and Triceps

Standing Shoulder Press: these are an explosive movement not meant for concentration. Instead they are for raw strength. If you have any issues with the way these are performed and think you know better, well check out Pumping Iron, Lou, does this lift.
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I get a lot of flack about this and the range of motion / explosion upwards using the knees, and all I can say is...you do it. After, report back how you feel.

VIDEOS for Shoulder Routine

185lbs
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205lbs
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135lbs - 10 reps
155lbs - 10 reps
185lbs - ~ 15 reps
205lbs - ~ 9 reps

Obviously I cannot move up in weight, my 205lbs reps are too low. So next week I will have to try to break past 10!

Next we took a brief break from the shoulders and did a bit of cleans, just a brief break before moving to the next left and this lets me work on one of my weaknesses some more
Cleans:
125lbs - 8 reps
125lbs - 7 reps

DB Press (Now we move to a more concentrated shoulder motion)
VIDEO
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80lbs - 2 sets of 12 reps

Smith Machine Press
VIDEO
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225lbs - 13 reps
225lbs - 15 reps

Triceps Incline Skull (Tried these after I saw them posted by Aaron)
VIDEO
90 lbs + bar
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120lbs + bar
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90+bar - 12 reps
120 + bar - 10
100 + bar - 10 --- had to lighten the load a bit, my triceps are still a bit fatigued (surprisingly) from chest Monday, but I am a fan of these skulls


Cybex Lateral Raise (forgot to record)
120lbs - 15 reps
100lbs - 15 reps
80lbs - 17 reps

Tricep Pushdown

VIDEO
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60lbs - 15 reps
60lbs - 10 reps
60lbs - 10 reps
 
UKNoko said:
What tempo are you using for DLs? A 100 reps sounds crazy.
Well done on the second wo of the day! That's right about weight increases. And although I think you should be able to easily do more weight on those, there is no reason to rush them especially as previous workout hit you hard. I hope you'll recover faster this time.
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Agreed on needing to get my dead lifts stronger.

As far as tempo, I have always gone with how I subjectively feel and how my partners do. Usually about 2 mins between sets.
 
Good weight on that frame. Ill keep a check on this for updates. This forum rocks by the way. Lot of wisdom here if u can see through the bs occasionally. Keep up the good work bro....
 
supraseed48 said:
Good weight on that frame. Ill keep a check on this for updates. This forum rocks by the way. Lot of wisdom here if u can see through the bs occasionally. Keep up the good work bro....
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Thanks bud,
good to see someone actually checked it out. I am new here also and been posting but don't get a whole lot of feedback,
then when I join other threads I just get cussed out by keyboard-lifters.
 
kBrown said:
Thanks bud,
good to see someone actually checked it out. I am new here also and been posting but don't get a whole lot of feedback,
then when I join other threads I just get cussed out by keyboard-lifters.
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Most are here to learn and share. Some are here to take out their insecurity on others. Ha! Just ignore the latter. I try to keep an open mind cause I don't know it all. Been weight training 20 years. The new perspectives Im learning will hopefully motivate me to train 20 more. :)
 
kBrown said:
Thursday... Shoulders and Triceps

Standing Shoulder Press: these are an explosive movement not meant for concentration. Instead they are for raw strength. If you have any issues with the way these are performed and think you know better, well check out Pumping Iron, Lou, does this lift.
Invalid Link Removed
I get a lot of flack about this and the range of motion / explosion upwards using the knees, and all I can say is...you do it. After, report back how you feel.
Click to expand...

That's more of a "push press" then regular shoulder press. For the nay-sayers: it allows to use more weight because some power is generated from the lower body, however it hits you on the negatives with more weight than regular shoulder press would.

Any reason for not going to a full extension other than not getting much lats involvement?

I'd add some work for posterior delts to balance out heavy anterior delts work. Check out Invalid Link Removed

I have to try incline skulls; only ever done them seated or lying.

You push some solid weight. I am still getting there haha

kBrown said:
Agreed on needing to get my dead lifts stronger.

As far as tempo, I have always gone with how I subjectively feel and how my partners do. Usually about 2 mins between sets.
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Post a video of your DLs as well. Might be some quick fixes to your technique.

Tempos always puzzled me. Last thing on my mind when moving weight is counting seconds. LOL.
But it's definitely harder to do DLs in slow speed than more explosive.
I do about 2-3 mins between heavy sets and 60-90s between 10RMs.

supraseed48 said:
Most are here to learn and share. Some are here to take out their insecurity on others. Ha! Just ignore the latter. I try to keep an open mind cause I don't know it all. Been weight training 20 years. The new perspectives Im learning will hopefully motivate me to train 20 more. :)
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Agreed. Been doing some endurance running for a while and weight training for about 3 years and only got really serious last year. Still lots to learn.
 
Dr Zoidberg said:
yes indeed. just haven't chimed in. All I have to add so far is that you sir, are an animal. respect.
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ehh thanks bro, am working hard and trying to do bodybuilding competitions in the future!
 
UKNoko,
Agreed the term is "push press" I love em :)
Great explosive power.

I will post my deadlift form next week.

As for rear delts, i was thinking my bend-over rows work em quite a bit. But, now that you mention it I could use a bit more. Thanks for the link. I think I will experiment with reverse flyes
 
kBrown said:
UKNoko,
Agreed the term is "push press" I love em :)
Great explosive power.

I will post my deadlift form next week.

As for rear delts, i was thinking my bend-over rows work em quite a bit. But, now that you mention it I could use a bit more. Thanks for the link. I think I will experiment with reverse flyes
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Yeah, bent-over rows certainly use them amongst the whole list of other back muscles. Reverse flyes should be a good addition to focus on rear delts. Let me know when you try it out!
 
10x10 squat routine today.
only 145lbs.

however, I was DEAD after :)
 
yuppers, imq following this thread too!
 
kBrown said:
10x10 squat routine today.
only 145lbs.

however, I was DEAD after :)
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I have a compression fracture in my back so i decided to do some serious volume to keep pressure at a minimum..so i did 10x10 with a pre set 30 lb curl bar on top of the stability dome..yur right 100 reps at any weight kills
 
machorox123 said:
Wats yur 1rm for bench
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Before I started the volume training it was 425lbs for sure (Have it recorded, believe its posted in this thread on page 1)

Right now, I don't know, won't be doing heavy weight again for another 2-3 weeks.
 
I received one inquiry about what Supplements I take, I generally don't give this info out because I don't like "advertising" companies that I do not rep. But, here is a list:

T-Bomb II ( 6 caps a day )
Creatine (10G / day)
Animal M-Stak (taken pre workout, 21 days).

That is it currently. Eat, lift, sleep.
 
Bench Day...
Well a bit better than last week, but still far off the mark. I am getting smaller and weaker :(

Flat Bench
Warmup
135lbs - 15 reps
225lbs- 15 reps

Working Sets:
355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
335lbs- 8 + 3 reps --- 1 rep improvement
325lbs- 6 + 3 reps --- bit of an upset
315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

Incline:
245lbs- 6 + 3 reps
245lbs- 6+ 3 reps
225lbs- 7+ 5 reps

DB Flat, 100lbs
11 reps
5 reps -- just messed this lift all up
9 reps -- there we go !

Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

Machine Cable Flyes
27.5lbs - 20 reps
32.5lbs - 20 reps
32.5lbs - 17 reps
 
late sub but im jumpin in!
 
kBrown said:
Bench Day...
Well a bit better than last week, but still far off the mark. I am getting smaller and weaker :(

Flat Bench
Warmup
135lbs - 15 reps
225lbs- 15 reps

Working Sets:
355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
335lbs- 8 + 3 reps --- 1 rep improvement
325lbs- 6 + 3 reps --- bit of an upset
315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

Incline:
245lbs- 6 + 3 reps
245lbs- 6+ 3 reps
225lbs- 7+ 5 reps

DB Flat, 100lbs
11 reps
5 reps -- just messed this lift all up
9 reps -- there we go !

Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

Machine Cable Flyes
27.5lbs - 20 reps
32.5lbs - 20 reps
32.5lbs - 17 reps
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Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy
 
machorox123 said:
Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy
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Anytime on my sets that I have a + # that means that I was assisted to get the reps after the + sign.

Yes, I agree I use fairly heavy weight for volume on chest. My chest, triceps, and shoulders are much stronger compared to the rest of my body (something I am trying to remedy).

However, I would be 'cheating' myself if I used lighter weight (weight that most would consider appropriate for volume). Fact is I can do 315+ for volume on bench, so that is what I train with and consistently try to improve on.

However, another 2 weeks and we will be doing all heavy lifting (low reps).
 
machorox123 said:
Wats a good heavy day of chest look like for you?
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Will pull one out of my journal:
Flat bench.
135lbs - 8 reps
225lbs - 10 reps
365lbs - 6 reps
425lbs - 1 rep
405lbs - 2 + 2 reps
365lbs - 2+ 5 reps
225lbs - 13 reps
 
kBrown said:
Will pull one out of my journal:
Flat bench.
135lbs - 8 reps
225lbs - 10 reps
365lbs - 6 reps
425lbs - 1 rep
405lbs - 2 + 2 reps
365lbs - 2+ 5 reps
225lbs - 13 reps
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Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...
 
supraseed48 said:
Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...
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^^yep all my friends are lazy *******s. Constantly have to ask for spots
 
Look at it this way. Finding a spotter could be the beginnings of obtaining a new workout partner.
 
your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?
 
benmayro said:
your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?
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Squat around 300+
and deadlift also a mere 300
but, hard work they will be increasing. For years I trained shoulders, triceps, chest. Now I am trying to get into bodybuilding comps and some power lifting comps (not as serious as Bodybuilding). So, I am training the entire body.
 
Tuesday, Upper back:

Bend Over Rows:
135lbs - 10
205lbs - 10
205lbs - 10
205lbs -9

T- Bar Row (4-45's)
9
10
10

Pull ups (body weight)
10
10
9

DB Pullover
80lbs - 15
80lbs - 10
80lbs - 10 + 65lbs - 8 reps

Curls: 80lbs straight bar
12
12
12
9+3

Supersetted curls with Ab cable Pull + a few lat pulls at the end using the same rope
67.5lbs - two sets of 10

Got a bit tired, so cut out the stomach and just concentred on the curls.

Reverse curl (30lbs) -- my forearms were dead.
10
10
10
 
Will be logging Osta RX by Iron Mag Labs soon :)
 
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