Pumping Iron with Zemekone and Icehog3

[Patrick B]

I am new to the walking lunges, so my weights used are pitiful. I'll get em up there soon enough.

[Fordman4ever]

Leg day yesterday. I put up 700lbs on the leg press.

[BigFrank]

Originally Posted by Patrick B

Leg day. Squats, walking lunges, leg presses, and extensions/curls for me.

Frank, any thoughts on my questions regarding hitting the 315 bench soon?

What have your last few bench sessions been like? Also pressing for size and pressing for strength are similar but have many differences. Just something to note.

[Patrick B]

I have been using a weight that gives me failure at 6-8 for 3 sets after warming up. I detailed my last chest workout on the previous page if you wanna check there. Definitely just trying to get bigger right now, but hitting the 315 bench would feel great. Thanks, Frank!

Originally Posted by Patrick B

Great day today. Finally achieved the 300 pound bench. Not very much room to spare, but it was all me. I would like to try 315 in about 4 weeks or so. Can I get a few recommendations for my next few chest workouts as far as weights and reps with this goal in mind? Today's workout was the following:

warmups: 135x10, 185x4, 225x4, 275x1
1RM attempts: 295x1,300x1
flat bench work: 245x8, 245x6, 205x8 (to failure)
Incline DB's: 75'sx12, 75'sx15, 75'sx10 (last 2 to failure)
Finished with a few supersets of cable flies (working lower pecs) and pec deck.

I've never really worked with a goal of increasing my 1RM, so this is a little new to me and why I'm asking some of the meatheads here.

I would not work at 95% to 100% of your one rep max. You will hurt yourself and fry your CNS. I would lower your rep range and do some sort of 5,/3/1 cycle. You can find 5/3/1 programs online.

[Patrick B]

Not planning on trying a 1RM again for another 4 weeks, just wanting to find a good workout program to optimize it when I do. Thanks for the input, I'll check the 5 3 1 cycles out.

[icehog3]

I am back tomorrow after a 5 day lay off for vacation.

I will attempt a 352 lb bench tomorrow, Frank, and round that up to 450.

[mosesbotbol]

Is anyone's max bench 2x+ their body weight?

I think handstand push up's are more impressive than a massive bench.

[BigFrank]

Originally Posted by Patrick B

I have been using a weight that gives me failure at 6-8 for 3 sets after warming up. I detailed my last chest workout on the previous page if you wanna check there. Definitely just trying to get bigger right now, but hitting the 315 bench would feel great. Thanks, Frank!

Originally Posted by Teufel

I would not work at 95% to 100% of your one rep max. You will hurt yourself and fry your CNS. I would lower your rep range and do some sort of 5,/3/1 cycle. You can find 5/3/1 programs online.

Agreed with Teufel. Pat keep pushing yourself for now, your body can handle it right now. When things get close, we'll set up a max out day. Easiest thing to do is set your max weight attempt and work 4 weeks back from that. Easiest thing to do would be, week #1 75%, week#2 85% week #3 95% week #4 100% - 105% - 110%.

Originally Posted by mosesbotbol

Is anyone's max bench 2x+ their body weight?

I think handstand push up's are more impressive than a massive bench.

Have yet to hit the x2 bodyweight bench, personally I am not a great bencher never have maybe never will be. My best are 415 ( GYM ) 405 ( Meet ) at about 260lbs bodyweight. I did 600pounds at that bodyweight with a bench shirt. Take it for what it's worth.

Handstand pushups are a mess. Standing overhead presses are where its at.

[mosesbotbol]

Originally Posted by BigFrank

Handstand pushups are a mess. Standing overhead presses are where its at.

Being able to do a steady handstand is a feat on its own. That I know a lot of weight lifters can only dream of. I saw a guy do it once with his hands turned in! Friggin straight as an arrow too.

Squat to military press sets are really good and effective, but not for the beginner. Very mature routine.

[drob]

What's up, ironheads?

Been off the junk and Dr. Peppers for over two months, now. Lost 23 lbs to date, since the doc called me fat and threatened me with a script of high blood pressure meds. Started out walking every other day for the first 4 weeks, then a couple of weeks of Bob Harper and Tony Horton. Decided what the hell, and dusted off the son's bench and olympic weight set out in the garage.
Found a program from a six year old copy of Muscle and Fitness, and started that today. Not gonna post any weight yet - not ready to get laughed out of here.

Gotta go out tomorrow and find a pink ipod, and maybe some pink leotards in case I decide to take a yoga class.

Anyways, shoulders, triceps and traps today.

Shoulders

Bent over lateral raise - 5 x 8
DB Shoulder press - 5 x 8
Front lateral raise - 5 x 8

Triceps

Close grip bench press - 5 x 8,8,7,6, F
Lying easy curl french press - 5 x 8, bar only (olympic)
Tricep dips - 5 x 8

Traps

Barbell shrugs, super setted with DB shrugs

Back, chest, and some curls for the girls tomorrow.

[icehog3]

Kickin' some arse, Doyle, congrats!

Things are steady for me, been making gains on a lot of lifts and feel great except my core, just can't get it where I want it without aggravating the sports hernias. Between the gym and hockey I am still in better shape than 99% of old guys (my age, LOL), so I am happy with that.

[drob]

Got the t-bar attachment made up yesterday before working out -

http://www.home-gym-bodybuilding.com...t-bar-row.html

So,

T-bar, 5x10
Bent over BB rows, 5x8
Dead lift, 3x8

Bench press 5x8,8,8,6,6
Incline DB 5x8
Flat DB flys 3x5,5,5

Today was leg day. Did some front squats, leg extensions, curls and calf raises. My garage workout is kinda limited by space and equip - can't do reg squats, so the front version w/box will have to suffice for now. The box keeps my legs more or less parallel for now, until I gain some more confidence to go lower.

Hope everyone had a good one.

[Patrick B]

NAILED IT!

I'm 35, and I've been through 3 or 4 cycles of lifting and getting pretty strong over the last 20 years. As I got close to a big bench (in my eyes) life would get in the way (sorry excuse, I know) and I would quit working out for a while. Been back after it for close to two years now, and today I finally feel like a man after benching the ever elusive 315. Time for burgers and beers to celebrate.

[drob]

Off yesterday, except for 45 mins of cycling with the wife.

Power-Ups today:

Plyo Box jump (lateral) - 3x10

Push-Press - 5x6,6,6,5,4

High pull -5x6,6,6,5,4

Jump shrug - 5x6,6,6,5,4

[drob]

Yeah!

Originally Posted by Patrick B

NAILED IT!

I'm 35, and I've been through 3 or 4 cycles of lifting and getting pretty strong over the last 20 years. As I got close to a big bench (in my eyes) life would get in the way (sorry excuse, I know) and I would quit working out for a while. Been back after it for close to two years now, and today I finally feel like a man after benching the ever elusive 315. Time for burgers and beers to celebrate.

[icehog3]

Congrats on the milestone, Patrick!

[DBall]

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

[mosesbotbol]

Originally Posted by DBall

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

A Stanozolol 30 minutes before working out

[hammondc]

Originally Posted by DBall

Guys, I just CAN NOT get pumped for going to the gym after sitting on my ass eating all day at work. Suggestions?

Quit being a fatass and go. Those are the best workouts.