Author Topic: Strength of a Bull, none of the sh*t  (Read 83483 times)

Online FLEX

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Re: The Road to 405
« Reply #15 on: December 16, 2013, 09:09:25 PM »
315 x 8.....

In my dreams.....

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Re: The Road to 405
« Reply #16 on: December 23, 2013, 02:09:15 PM »
Chest day- and possibly last workout of the year.  Going on vacation for 2 weeks, will try to hit  the gym at Ft Bragg, but it all depends on how things go.

Started with Incline BB Bench for a chance:
135x16
135x16
225x8
274x4
315x3
225x8


Flat BB:
135x10
225x10
275x6
315x3 (killed a lot of strength on incline)
225x12

DB incline:
65x12
85x10
105x8

Machine Fly:
120x20
160x10
200x10
280x3
120x16
120x16

Good work out.  Wanted to keep going bc I won't be able to hit chest for 2 weeks, but had to get back in the office.
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Re: The Road to 405
« Reply #17 on: March 17, 2014, 02:13:53 PM »
OK, been slacking here, haven't really been tracking my progress, just increasing weekly and playing it by ear.  Right now though I am working a 5x5 for chest and really focusing on chest so I'll try to keep this up to date more. Mondays I focus on Flat bench work and Thursdays incline.
I'll leave my warm up set out of the equation here.

Flat BB:
285x5x5 (all pause reps..hold for 1 or 2 seconds on my chest before pressing)

DB press (I do an ever so slight incline with DB bc it feels better)
100x12
110x10
120x7

Cable Flys:
60x12 / 30x24
80x10 / 40x20
100x8 / 50x16

Hammer strength-wide chest
PWO
1800x12
270x8
360x6
180x16

ridiculous pump afterward, feeling great.

Contemplating either 290 or 295 for 5x5 next week.....most likely 295  :D

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Re: The Road to 405
« Reply #18 on: March 18, 2014, 09:43:16 AM »
Solid work man; that's great.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

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Re: The Road to 405
« Reply #19 on: March 20, 2014, 02:40:56 PM »
Thanks FLEX, I appreciate the support!!


Incline Chest day!

BB Incline Bench
255x5x5- all 2 seconds pause reps.  Fairly easy, 265 next week.
Strength is definitely going up, 2 weeks ago we did 275x5(sets) and I could only move 2 reps, this week 255 felt great.

Did some other supplemental exercises, cable flyes, incline hammer strength....worked up to 4 plates for 8 reps. All this work is just icing on the cake after 5x5. 

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Re: The Road to 405
« Reply #20 on: March 24, 2014, 02:18:39 PM »
Chest day- great day!!

Flat BB:
300x5x5-  all pause reps,  felt great

Slight incline DB:
100x12
110x10
120x10

Cable flys:
60x12 / 40x24
70x10 / 50x20
80x8 / 60x16 (ouch!!!...burnin like a mother)

Wide grip hammer strength (PWO)
180x16
270x8
360x8
270x8
270x8 / 180x12 / 90x16

Great workout, big pump, looking forward to chest day #2 on thurs!

Lift light, until you can lift right
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Re: The Road to 405
« Reply #21 on: March 24, 2014, 02:22:01 PM »
Chest day- great day!!

Flat BB:
300x5x5-  all pause reps,  felt great

Slight incline DB:
100x12
110x10
120x10

Cable flys:
60x12 / 40x24
70x10 / 50x20
80x8 / 60x16 (ouch!!!...burnin like a mother)

Wide grip hammer strength (PWO)
180x16
270x8
360x8
270x8
270x8 / 180x12 / 90x16

Great workout, big pump, looking forward to chest day #2 on thurs!

Damn. Great workout.  8)
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

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Re: The Road to 405
« Reply #22 on: March 24, 2014, 03:06:26 PM »
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Re: The Road to 405
« Reply #23 on: March 27, 2014, 02:46:31 PM »
Incline BB bench :
265x5x5-  pause reps

Incline DB (notch higher that Mondays slight  incline)
100x10
110x8
120x6-funny how one notch makes the weights so much heavier!


cable fly- low to high movement
40x16
50x12
60x8


also worked a little bi's and some pull overs.  All in all great workout,  was happy to get 265 for 5x5- 270 next week!


« Last Edit: March 27, 2014, 02:48:05 PM by Get-n-fit »
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Re: The Road to 405
« Reply #24 on: March 31, 2014, 02:47:56 PM »
Flat bench BB:
305x5x5!!  woohooo, 310 next week!!------these were all pause reps,  it's funny how mental the game can get,  I had to force myself to pause bc I wasn't sure I'd be able to press it up again, but I was able to every time.

slight incline DB press:
110x12
120x8
120x6

hammer wide chest: (PWO)
180x16
270x12
360x8
270x12
270x12

cable flys:
60x16 / 40x16
60x16 / 40x16
60x16 / 40x16

Huge pump, weights on the bar are going up, along with the scale (slightly, however I can tighten my belt one notch, so I'm growing the right way!)

Grow baby grow!!
Lift light, until you can lift right
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Re: The Road to 405
« Reply #25 on: April 03, 2014, 02:21:22 PM »
Incline work today
todays 5x5 was rough, I think some of it had to do with my routine switch this week, I usually do back Tuesday so I have a couple days to heal before hitting chest, but my partner couldn't hit back on Tues so we did it yesterday and I could definitely feel it today.

Incline BB
270lbs x5x5-  pause reps on most, but since my back was so tight a few I just kept the bar moving.  it was heavy today, next week 275, hopefully if I follow my regular routine, it will be ok.

Hammer strength Incline (PWO)
180x12
270x8
270x8
360x6
270x8
180x12

Hammer wide chest:
180x12
270x8
270x8
270x8
360x6 / 270x8 / 180x8 / 90x12


I also did some bi work mixed in there.  Huge pump after the wide chest, felt great, numbers are still going up, weight is around 229-230lbs, the added carbs is definitely helping with the cut.
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Re: The Road to 405
« Reply #26 on: April 07, 2014, 02:38:29 PM »
Hit my goal for today!!310lb for 25 reps (sort of)!!!!! hell to the yeah!!  details below

Flat BB: 310x5x5- all pause reps, 2 second hold on chest. 315 next week!

Slight incline DB press
100x8
120x6
120x6
Funny how these are so damn heavy after flat bench work, lol

Wide chest hammer strength (PWO):
180x12
270x8
270x8
360x6--the f'in grip slide off on the left side handle and the weights came flying down, was lucky no one was hurt.  some moron put the grips on with grease so they would slide on easy.....but he didn't figure that they would slide off easy too!!!
270x8
270x8

That's if for today, for some reason todays session was really long and I was running late for work.  Another great dam workout though!!  I love seeing weight go up every week. 


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Re: The Road to 405
« Reply #27 on: April 07, 2014, 03:56:43 PM »
yes it's funny how incline pressing 120's can seem heavy ::)
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Re: The Road to 405
« Reply #28 on: April 07, 2014, 07:53:14 PM »
yes it's funny how incline pressing 120's can seem heavy ::)

I've never had a problem with them. Oh wait, that's cause I can't do them.  :o  ;D
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

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Re: The Road to 405
« Reply #29 on: April 10, 2014, 02:18:31 PM »
Incline Day

Incline BB- I'll break the warm up and all down, just incase it helps anyone or if anyones wondering.....most likely if I ever forget....which I will. lol
warm  up looks like this--reps vary from day to day, I just go by feel
135x8- slow reps with a long hold on the bottom to really stretch the muscle
135x8
225x5
working sets: (I hold each rep on my chest and count 2 seconds, and then try to explode out of the hole)
275x5
275x5
275x5
275x5
275x5

and finally 135 x 8 or so of REALLY long bottom holds to stretch and relax.

Incline hammer strength: (PWO)
180x12- I really should skip this as it's kind of a waste of time at this point...normally this would be a warm up, but I'm pretty warmed up by this point and should start at 270.
270x8
360x6
270x8

Wide hammer strength:(PWO)
180x8 - this one I like to start light and really focus on the muscle.  I can really feel certain parts of my chest flexing throughout this motion so I like to get that feeling in my head and then move up.
270x10
360x6
360x6 / 270x6 / 180x10 / 90x12 (monster drop set)

Seated Fly machine: fairly slow reps with focus on the chest contraction-mainly wrapping up my workout and getting a little bit more pump.
120x16
160x8
240x8 / 120x16

Well, that's a pretty detailed account of my incline day,  I'll try to do the same thing Monday for Flat.

Next Thursday I'll be going for 280 for 5x5, tomorrow leg day, then I'm heading out to the Europa, yay




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