Not a terrible chest day...

Crazzy_Al · 09-20-2007, 08:35 AM

But I am still working my way back from the loss of bench weight I experienced because of my really bad tennis elbow. I still have the tennis elbow, but the cortisone shot seems to have helped a bit. Here was yesterday's chest workout...

Flat bench
135lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
295lbs x 10 reps
305lbs x 5 reps
285lbs x 7 reps
275lbs x 10 reps
265lbs x 10 reps
255lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
185lbs x 15 reps
185lbs x 15 reps

Cable Presses
80 lbs (each hand) x 10 reps
90 lbs (each hand) x 10 reps
100 lbs (each hand) x 10 reps
80 lbs (each hand) x 10 reps

Seated Fly http://www.exrx.net/WeightExercises/...SeatedFly.html
170lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps

And that was it.

I don't see how I am supposed to see a 405lb flat bench 10 rep set by year end.

LITTLEMAGS · 09-20-2007, 09:45 AM

Quote:

Originally Posted by Crazzy_Al

But I am still working my way back from the loss of bench weight I experienced because of my really bad tennis elbow. I still have the tennis elbow, but the cortisone shot seems to have helped a bit. Here was yesterday's chest workout...

Flat bench
135lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
295lbs x 10 reps
305lbs x 5 reps
285lbs x 7 reps
275lbs x 10 reps
265lbs x 10 reps
255lbs x 10 reps
225lbs x 10 reps
275lbs x 10 reps
185lbs x 15 reps
185lbs x 15 reps

Cable Presses
80 lbs (each hand) x 10 reps
90 lbs (each hand) x 10 reps
100 lbs (each hand) x 10 reps
80 lbs (each hand) x 10 reps

Butterflies
170lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps
200lbs x 10 reps

And that was it.

I don't see how I am supposed to see a 405lb flat bench 10 rep set by year end.

uh....you think you are doing just a FEW to many sets?????

If you are shooting for "numbers" take bigger jumps on poundages with lest sets and less reps.

ie
135x15
225x6
295x5
330x3
350x1
225x10

use a more powerlifting techniques and less "bodybuilding" techniques.

MYSELF: I havent benched more than 315x5 in over 3 years...not a big number guy

Crazzy_Al · 09-20-2007, 10:13 AM

Quote:

Originally Posted by LITTLEMAGS

uh....you think you are doing just a FEW to many sets?????

If you are shooting for "numbers" take bigger jumps on poundages with lest sets and less reps.

ie
135x15
225x6
295x5
330x3
350x1
225x10

use a more powerlifting techniques and less "bodybuilding" techniques.

MYSELF: I havent benched more than 315x5 in over 3 years...not a big number guy

I could try that. Here's the thing...even with all those sets and reps, I feel ZERO soreness today. I even did weighted stretches after my workout. Nothing as far as soreness goes. Plus, with never having a spotter or training partner, the higher numbers, lower reps scare me. Especially with my bad right shoulder.

LITTLEMAGS · 09-20-2007, 10:25 AM

Quote:

Originally Posted by Crazzy_Al

I could try that. Here's the thing...even with all those sets and reps, I feel ZERO soreness today. I even did weighted stretches after my workout. Nothing as far as soreness goes. Plus, with never having a spotter or training partner, the higher numbers, lower reps scare me. Especially with my bad right shoulder.

aw..got it..not having a spotter really doesnt help. You sound like my training partner...he hardly gets sore and we try to cripple each other. I do a third of your training program and I would be able to wash my hair....
good but bad..It doesnt take a lot for me to stimulate the muscle

77sportcompact · 09-20-2007, 10:51 AM

hey al, something else you should trydo it about a month, and see how it feels. the 12,10,6,3,1 is the warm up

12-235
10-255
6-275
3-285
1-295

6-305
6-305
6-305

SVT32VDOHC · 09-20-2007, 11:03 AM

What is the advantage to doing so many sets and reps? I always think I am good doing 3 sets of 10...the 3rd set being hard on every rep. Should I increase like two more sets? or what?

Crazzy_Al · 09-20-2007, 11:16 AM

Quote:

Originally Posted by SVT32VDOHC

What is the advantage to doing so many sets and reps? I always think I am good doing 3 sets of 10...the 3rd set being hard on every rep. Should I increase like two more sets? or what?

Stamina, for one.

Second, muscle growth.

SVT32VDOHC · 09-20-2007, 11:59 AM

Quote:

Originally Posted by Crazzy_Al

Stamina, for one.

Second, muscle growth.

Gees, I must not be gaining too much then. I should change something up.

Crazzy_Al · 09-20-2007, 12:30 PM

Quote:

Originally Posted by SVT32VDOHC

Gees, I must not be gaining too much then. I should change something up.

Don't take what I do as law. What I do doesn't work for everyone. D what works for you. But if you're only doing 3 sets of 10 reps, I'd definitely add more.

**orangejuiced86** · 09-20-2007, 11:21 AM

Al, you just did the same amount of sets I do in a month in one night, lol!

Crazzy_Al · 09-20-2007, 12:28 PM

Quote:

Originally Posted by orangejuiced86

Al, you just did the same amount of sets I do in a month in one night, lol!

Come on, now. That's not true.

CMYZ28 · 09-20-2007, 11:31 AM

I vary my training from more sets/less weight to less sets/more weight pretty often. Always a good idea to shock your body

Crazzy_Al · 09-20-2007, 12:50 PM

And my bad. They weren't true Butterflies, they were Seated Flies. http://www.exrx.net/WeightExercises/...SeatedFly.html

Crazzy_Al · 09-21-2007, 08:20 AM

Chest is a little tight today, but nothing really sore or in pain in the chest area.

**orangejuiced86** · 09-21-2007, 11:26 AM

My typical chest workout is

4 sets- 15,12,10,8 incline dumbell
4 sets- 15,12,10,8 flat dumbell
4 sets- 15,12,10,8 dumbell flat butterfly.

Then either dips, or seated butterfly. I try to switch it up every 2-3 weeks with flat bench, or incline bench. Nothing crazy. INfact, my chest is so fucking sore today from my week off and doing chest this past wednesday. Oh boy.