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Post by zekester on Jul 27, 2012 11:24:38 GMT -5
been trying a lot of shock type, creative bench press stuff...Today just felt like time to get back to some basics...
Flat bench = 5x3 w/82.5%
Dumbell {pause} floor press = 4x5 w/55%
Blast strap pushups = 3 sets
EZ bar seated Arnold presses w/bands = 4x8
Shoulder horn = 3x12
Stretch
Will try to add small amount of weight each week for 4 weeks...What do you think?
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Post by mikefrost on Aug 7, 2012 16:07:13 GMT -5
Looks good, but seems like too many pressing movements for one workout. Not sure how your body responds as this may work well for you, I've been doing lots of pull ups and deficit barbell rows from the floor to balance out the pressing. I've found working towards a target set in a main exercise works very well for me, as I'm seeing lots of progress.
82.5% is a good working weight, just a thought......after I run a "strength cycle" (where I work up to target sets usually between 3-5 reps) I perform 3 singles in the bench press with a long proper pause(usually 4 seconds for me) with about 95%...the first rep goes up strong...the second heavier....the third a grind. Its good competition prep.
What are your weaknesses? Working through weaker areas is important. I've had awesome success with 1 and 2 board bench press for 5 reps. Not sure why but for this exercise 5 reps seems to help with the strength base. I've also found pin presses and floor presses to help, but not nearly as much as heavy board presses for reps.
....these are the exercises I cycle in the "pressing category"
Board Press
Standing Press
Close Grip Bench
Push Press
Pin Press
JM Press
Floor Press
Low Incline Bench
High Incline Dumbell Bench
What assistance stuff do you find works for you? Where are your weak points? Mines about a third of the way up-half way up.
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Post by zekester on Aug 7, 2012 20:31:22 GMT -5
Yes, Ive actually just dropped the Dumbell floor presses from this workout and moved them to my second pressing day...
Cambered bar bench presses, warming up and working up to a weight for 8 reps
Dumbell Floor presses...
Close grip pin press...
Cambered bar w/chains, JM presses...
I will also substitute in other lifts, will sub the band ez bar Arnold press with seated \/slight incline overhead press...and will also substitute some band bench presses in for the dumbell floor presses...
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Post by zekester on Aug 10, 2012 15:17:17 GMT -5
I did my second pressing today, with the changes...Here is more details...
1}...Cambered bar flat bench press with wide grip, index fingers on ring = Warmed up and climbed to 1 set of 8 reps with 60% of my 1RM...
2}...Dumbell floor press 5x5 pauses w/110 lb dumbells...
3}...Close grip Pin presses, pinkie on ring, 2 sets of 3 at 3 different levels, midway to near top...
4}...Close grip, about 8 inches between index fingers, cambered bar Jm presses with chains, working up to a max weight at 8 reps...
* Future changes will be to do flat bench speed work with bands = 9x3...Seated overhead presses with a slight incline setting so the bench isnt completely straight up...Close grip Ladder style push-ups, moving up and down the rack...
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Post by Deleted on Oct 20, 2012 13:45:01 GMT -5
hmm how long are you at the gym.
i try to stay like min for each muscle
a muscle a day. except arms. thats like 30 min triceps and 20 mins of biceps. since tricep has 3 heads.
i wont list the exercises because it would be too long and complicated but i do this same method for all of them.
3 exercises for each lifts. about 3 sets each
1 exercise (Lift heavy) (bars or anything that allows for heaviest push = bench, squat, deadlift, ect)
2nd exercise ( hit different angles ) (i prefer dumbbells, allows better angles, less restriction. some cable pulley exercise does hit the angles good too.)
3rd exercise (stretches) (mostly with cable pulleys, you can stretch better because you can change the gravity point)
for the 2nd exercise. i dont go too heavy. its unsafe. since form gets compromise easily because of the different angles. like people who struggle with db press. why when the barbell press will give you that better and your not struggling to hold the db straight. db press is just for getting the muscles you miss.
3rd exercise. is like a cool down or a stretch. the weight i use should only stretch. it shouldnt like be hard to do. or like struggle. i seen people do cable presses when they are trying to do a cable flye. which are 2 different exercises.
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