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Health & Fitness
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Old 02-14-2013, 03:21 PM   #341
sweetbro858
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Before I take a sh1t: 295
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Old 02-14-2013, 03:38 PM   #342
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Chest day today, plan on the below.

Flat bench 135x12 185x12 205x8-10 then a set of 225 as many as I can get, usually around 4-5.

I'm old and out of shape though, just recently got back into seriously working out.
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Old 02-14-2013, 03:46 PM   #343
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Chest day today, plan on the below.

Flat bench 135x12 185x12 205x8-10 then a set of 225 as many as I can get, usually around 4-5.

I'm old and out of shape though, just recently got back into seriously working out.
I personally think all of those sets at 135, 185, and 205 are a waste.

I would do something like

135x5
185x4
205x3
225x6,6,6,6,6

Getting as many reps under your belt as possible with higher weights are going to benefit you more in the long-run than the intermediate sets

3 ways to build strength:

1. Lift maximal weights
2. Lift submaximal weights for maximal reps
3. Lift submaximal weights at maximal speed

Your set at 225 is accomplishing #2, but all your other sets aren't really doing anything besides tiring you out in my opinion.
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Old 02-14-2013, 03:57 PM   #344
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Quote:
Originally Posted by Glight View Post
I personally think all of those sets at 135, 185, and 205 are a waste.

I would do something like

135x5
185x4
205x3
225x6,6,6,6,6

Getting as many reps under your belt as possible with higher weights are going to benefit you more in the long-run than the intermediate sets

3 ways to build strength:

1. Lift maximal weights
2. Lift submaximal weights for maximal reps
3. Lift submaximal weights at maximal speed

Your set at 225 is accomplishing #2, but all your other sets aren't really doing anything besides tiring you out in my opinion.
I agree 100%, been thinking about following a routine similar to what you described above, may start that today.
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Old 02-14-2013, 04:03 PM   #345
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I'm always happy when glight takes time to give advice, you should just do it
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Old 02-14-2013, 04:17 PM   #346
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Don't ask me about looking good though..... Follow most of my advice and you'll just get strong and fat, lol
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Old 02-14-2013, 04:24 PM   #347
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meh looking good is 90% diet in my opinion

I'll put that to the test this spring when I become a sexy beast
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Old 02-14-2013, 04:51 PM   #348
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Whats you guys opinions on doing negative reps of a weight of a little higher than your max in an effort to increase your bench strength / go up in weight on the bench?

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Old 02-14-2013, 04:53 PM   #349
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lool

True, when I was watching your squats video I was like this guys is fat and strong. But if you watch what you eat you'll be strong and sexy. I have no idea how you can do 100 squats non-stop. I get to 20 with 145lbs and I can barely breath.

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Don't ask me about looking good though..... Follow most of my advice and you'll just get strong and fat, lol
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Old 02-14-2013, 04:59 PM   #350
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Whats you guys opinions on doing negative reps of a weight of a little higher than your max in an effort to increase your bench strength / go up in weight on the bench?
my opinion is it's a more advanced technique... I think you would be better off focusing on the full range of motion with a weight you can control, and going slow on the descent.

that's what I do anyways and worked for me so far! my 180 x 4 bench isn't exactly impressive, but it was 155 x 4 back in november so I'm making solid gains
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Old 02-14-2013, 11:35 PM   #351
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Went the lower reps higher weight route today.

Flat bench
135x5
185x5
205x5
3 sets of 225x4

Incline
65 lbs dumbells x 6
75 lbs dumbells x 6
3 sets of 85 lbs dumbells x 6

Some light decline bench
4 sets 135x10

Some fly and cable work, one of the best feeling chest workouts I've had since getting back in the gym.
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Old 02-17-2013, 03:20 PM   #352
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I hit my 1RM of 185 today cleanly, perfect form, and full range of motion, done very slowly. !!

Last 3 weeks of practice with this and doing negatives and what not have really shown me what it takes today. Its been a good day. Hitting 185 may sound like petty change to the incredible hulks out there, but I really had to work for it. It motivated me to crush it in the rest of the workout with everything I did.
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Old 02-19-2013, 01:44 PM   #353
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Hit a lifetime goal yesterday of 315:




And for some reason my video wont show up now....

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Old 02-19-2013, 01:48 PM   #354
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Hit a lifetime goal yesterday of 315:



And for some reason my video wont show up now....

I edited it for you. Good job! I would have thought that you were benching more than that though.

Last edited by M3Inline6; 02-19-2013 at 01:48 PM. Reason: Auto-save 1361303297
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Old 02-19-2013, 01:53 PM   #355
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I edited it for you. Good job! I would have thought that you were benching more than that though.
Thanks. The bench press has never been a huge focus for me. Lately I've been benching once every ten days or so but I will go stretches where its only once a month. I've been striving for strength goals of 500 DL, 400 Squat, 300 bench, and 200 press. Finally got all of them and that is the ratio I would like to stay at..... all 20% higher would be cool though...
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Old 02-22-2013, 12:35 PM   #356
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Considering I've only deadlifted twice in the last 3 years, once about a month ago (and only going up to 205 because i didn't have a belt) and the second time today at the gym, I'm pretty happy with my 315 pound deadlift today!

The bad news though... I finally hit 160 pounds on Wednesday and thought i was there to stay this time, but today the scale told me otherwise at 154.5... if i start eating anymore i will lose any interest i have left in food and run myself broke....

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Old 02-22-2013, 12:43 PM   #357
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Considering I've only deadlifted twice in the last 3 years, once about a month ago (and only going up to 205 because i didn't have a belt) and the second time today at the gym, I'm pretty happy with my 315 pound deadlift today!

The bad news though... I finally hit 160 pounds on Wednesday and thought i was there to stay this time, but today the scale told me otherwise at 154.5... if i start eating anymore i will lose any interest i have left in food and run myself broke....

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Do this every night before bed.

Blend
Whole milk
Peanut butter
Oats
Protein powder

Eat spoons of pb throughout the day

Drink more milk

Eat an avocado a day

Right there is easily another 1500 cals and only a few bucks a day.

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Old 03-05-2013, 07:24 PM   #358
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2 weeks out of the gym with a broken ankle, doctor said I could lift as long as I am off my feet.

Got two sets of 225 up, 5 reps each, thought I would have lost more strength over the past 2 weeks.
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Old 03-06-2013, 03:42 PM   #359
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Quote:
Originally Posted by Glight View Post
I personally think all of those sets at 135, 185, and 205 are a waste.

I would do something like

135x5
185x4
205x3
225x6,6,6,6,6

Getting as many reps under your belt as possible with higher weights are going to benefit you more in the long-run than the intermediate sets

3 ways to build strength:

1. Lift maximal weights
2. Lift submaximal weights for maximal reps
3. Lift submaximal weights at maximal speed

Your set at 225 is accomplishing #2, but all your other sets aren't really doing anything besides tiring you out in my opinion.
I like this work out also, I'm usually exhausted by the time I get to the heavy set.

What do you think about adding a burn out set for each muscle group? Maybe that would help define the muscle more, for example:

135 x 5
185 x 4
205 x 3
225 x 6, 6
135 x 15/burnout
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Old 03-06-2013, 03:47 PM   #360
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did 225x1 last week. That has been a goal of mine since I first saw a bench. It was my Sept 2013 goal to hit it and I did it months early. It's nothing compared to a lot of other guys but I'm happy with it.
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