Went heavy tonight

**bubba g** · 12-29-2005, 06:09 AM

I hadn't gone heavy in a while so I decided to see where my strength was at so I put on a couple of heavy sweatshirts, and jumped on the treadmil for 15 minutes, then did a bunch of warm up sets to get my muscles, and joints nice, and warm.

here is what i did

10 x 150 warm up
10 x 150 warm up
5 x 200 warm up
3 x 250 warm up
3 x 300 warm up
2 x 350 warm up
1 x 400.. felt good, and strong went up easier than I thought
1 x 415.. still felt great, and strong...
1 x 425... OK getting heavy now... lol but I knew I could do more
1 x 435... tied personal best.. It went up easier this time than previous.
1 x 440.. barely made it but it is my personal best... Unbelievable to me since I have really been training for hypertrophy rather than strength.
I didn't want to push it so I stopped there. I don't think I could have gotten more anyway.

The warm ups I did as soon as I caught my breath, the heavy attempts, I waited 3 minutes between sets. then I started stripping weight and doing singles.. two minutes between these sets..
1 x 400
1 x 375
1 x 350
1 x 325
1 x 300
10 x 200
12 x 185
that was it... that was my whole chest workout, I left out the flys, and incline...

I think I am going to lift heavy for a few weeks to really boost my strength before going back to hypertrophy training. It felt really good moving those heavy poundages again...

DarkFalcon · 12-29-2005, 06:17 AM

I'm reading this thinking, wow pretty good squat workout. Then at the end I see it's your bench!

WOW! Kick ass bro! Congrats on the PB and making me feel like a 98lb weakling..lol.

Iron Edges · 12-29-2005, 06:22 AM

Good Job

**bubba g** · 12-29-2005, 06:35 AM

Quote:

Originally Posted by DarkFalcon

I'm reading this thinking, wow pretty good squat workout. Then at the end I see it's your bench!

WOW! Kick ass bro! Congrats on the PB and making me feel like a 98lb weakling..lol.

lol thanks mang.

**Sholiz** · 12-29-2005, 06:41 AM

Heavy weights Bubba! Way to go.

**powerman2000** · 01-02-2006, 11:07 PM

I haven't BP over 400 lbs in years.

I don't even BP at all hardly anymore.

I was thinking the same thing that DF was.

You iz da man bubba!

sulcop · 01-02-2006, 11:15 PM

Nice! I was thinking squats too!

Sully

SoMdHunter · 01-03-2006, 12:26 AM

I don't think I could have even done his warmup routine. Holy Toledo that is some chest workout!

**bubba g** · 01-03-2006, 05:11 AM

Thanks guys...

I wasn't always good at benching either. I remeber just a few years ago thinking I would never be able to get 300lbs...

heavy partials were the key for me increasing my bench. I increased the distance I moved the weight every few weeks...

lets say you lift 200 lbs for 10 reps now...

slide your bench into a power rack and set the safty pins so that you are limited to the top 6 inches of the bench press...
put 225 on the bar do 10 reps then put 25 more pounds do 10 more...
keep adding weight till you cant only get 4 reps. you will be suprised at how much you can lift in this limited range of motion.

the next week start with the weight you were only able to get for 4 reps after doing 3 warm up sets of 10 x 200lbs

once you can do that weight for 10 reps 3 sets add weight. once you get the added weight for ten lower the safty catch to the next pin down to increse your range, and lower the weight back down to the weight that you failed on 4 reps your 1st partial workout. repeat the same steps from the 1st workout.. add weight till you fail at 4, the next workout that will be your starting weight (after warm up ofcoarse) once you get 3 sets of 10 add weight etc. etc.

there are different ways of doing it that is just one of them...

Lift · 01-03-2006, 10:02 PM

Quote:

Originally Posted by bubba g

the next week start with the weight you were only able to get for 4 reps after doing 3 warm up sets of 10 x 200lbs
.

Amazing numbers man... a quick Q, are the three warm up sets using a normal full ROM? or are they partial as well? Im guessing they are full?

DarkFalcon · 01-03-2006, 10:05 PM

Quote:

Originally Posted by bubba g

Thanks guys...

I wasn't always good at benching either. I remeber just a few years ago thinking I would never be able to get 300lbs...

heavy partials were the key for me increasing my bench. I increased the distance I moved the weight every few weeks...

lets say you lift 200 lbs for 10 reps now...

slide your bench into a power rack and set the safty pins so that you are limited to the top 6 inches of the bench press...
put 225 on the bar do 10 reps then put 25 more pounds do 10 more...
keep adding weight till you cant only get 4 reps. you will be suprised at how much you can lift in this limited range of motion.

the next week start with the weight you were only able to get for 4 reps after doing 3 warm up sets of 10 x 200lbs

once you can do that weight for 10 reps 3 sets add weight. once you get the added weight for ten lower the safty catch to the next pin down to increse your range, and lower the weight back down to the weight that you failed on 4 reps your 1st partial workout. repeat the same steps from the 1st workout.. add weight till you fail at 4, the next workout that will be your starting weight (after warm up ofcoarse) once you get 3 sets of 10 add weight etc. etc.

there are different ways of doing it that is just one of them...

That's solid advice Bubba, I'm thinking of trying that to get my bench up to 500.

Lift · 01-03-2006, 10:07 PM

Quote:

Originally Posted by DarkFalcon

That's solid advice Bubba, I'm thinking of trying that to get my bench up to 500.

Id be happy with 200 :p *hides in shame*

**powerman2000** · 01-03-2006, 10:21 PM

Quote:

Originally Posted by Lift

Id be happy with 200 :p *hides in shame*

I can't even squat what I used to BP anymore.

**bubba g** · 01-03-2006, 11:01 PM

Quote:

Originally Posted by Lift

Amazing numbers man... a quick Q, are the three warm up sets using a normal full ROM? or are they partial as well? Im guessing they are full?

I did partials.. But you could do a couple warm up sets with even less weight in a full range of motion if you wanted... then do 2 sets of 5 of a heavier weight on the partials for warmup.

Another thing you should make sure to do is do like 5 to 10 minutes of moderate cardio before doing it to get your body temp up. You will be much less likely to injure yourself. You will be moving a lot more weight than your joints are used to.

and make sure you use good form.. shoulders blades pulled together, and down (opposite of a shrug) that is the proper position for benching.

Lift · 01-03-2006, 11:10 PM

Thanks for the advice bro

Im going to give it a shot ASAP ive been trying to Bench 200+ for donkeys..!!!

**bubba g** · 01-03-2006, 11:33 PM

Quote:

Originally Posted by Lift

Thanks for the advice bro

Im going to give it a shot ASAP ive been trying to Bench 200+ for donkeys..!!!

Keep me posted.. I see you have a fatloss journal.. you do not want to do this if you are cutting.... You will need plenty of food to repair your muscles.

12-29-2005, 06:09 AM	#1
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Went heavy tonight I hadn't gone heavy in a while so I decided to see where my strength was at so I put on a couple of heavy sweatshirts, and jumped on the treadmil for 15 minutes, then did a bunch of warm up sets to get my muscles, and joints nice, and warm. here is what i did 10 x 150 warm up 10 x 150 warm up 5 x 200 warm up 3 x 250 warm up 3 x 300 warm up 2 x 350 warm up 1 x 400.. felt good, and strong went up easier than I thought 1 x 415.. still felt great, and strong... 1 x 425... OK getting heavy now... lol but I knew I could do more 1 x 435... tied personal best.. It went up easier this time than previous. 1 x 440.. barely made it but it is my personal best... Unbelievable to me since I have really been training for hypertrophy rather than strength. I didn't want to push it so I stopped there. I don't think I could have gotten more anyway. The warm ups I did as soon as I caught my breath, the heavy attempts, I waited 3 minutes between sets. then I started stripping weight and doing singles.. two minutes between these sets.. 1 x 400 1 x 375 1 x 350 1 x 325 1 x 300 10 x 200 12 x 185 that was it... that was my whole chest workout, I left out the flys, and incline... I think I am going to lift heavy for a few weeks to really boost my strength before going back to hypertrophy training. It felt really good moving those heavy poundages again... Last edited by bubba g : 12-29-2005 at 06:32 AM.

12-29-2005, 06:41 AM	#5
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Heavy weights Bubba! Way to go. __________________ You hear me before you see me, I got King Kong in the trunk

01-02-2006, 11:07 PM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	I haven't BP over 400 lbs in years. I don't even BP at all hardly anymore. I was thinking the same thing that DF was. You iz da man bubba! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

01-02-2006, 11:15 PM	#7
sulcop Pro Stature Join Date: Dec 2005 Location: Cape Cod MA Posts: 127 Recipes: 0 Rep Power: 4	Nice! I was thinking squats too! Sully __________________ www.SOAbodybuilding.com

01-03-2006, 12:26 AM	#8
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 377 Recipes: 0 Rep Power: 6	I don't think I could have even done his warmup routine. Holy Toledo that is some chest workout! __________________ Vegetarian - ancient Indian term for bad hunter.

12-29-2005, 06:17 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	I'm reading this thinking, wow pretty good squat workout. Then at the end I see it's your bench! WOW! Kick ass bro! Congrats on the PB and making me feel like a 98lb weakling..lol.

12-29-2005, 06:22 AM	#3
Iron Edges Pro Stature Join Date: Oct 2005 Posts: 284 Recipes: 0 Rep Power: 6	Good Job

01-03-2006, 05:11 AM	#9
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Thanks guys... I wasn't always good at benching either. I remeber just a few years ago thinking I would never be able to get 300lbs... heavy partials were the key for me increasing my bench. I increased the distance I moved the weight every few weeks... lets say you lift 200 lbs for 10 reps now... slide your bench into a power rack and set the safty pins so that you are limited to the top 6 inches of the bench press... put 225 on the bar do 10 reps then put 25 more pounds do 10 more... keep adding weight till you cant only get 4 reps. you will be suprised at how much you can lift in this limited range of motion. the next week start with the weight you were only able to get for 4 reps after doing 3 warm up sets of 10 x 200lbs once you can do that weight for 10 reps 3 sets add weight. once you get the added weight for ten lower the safty catch to the next pin down to increse your range, and lower the weight back down to the weight that you failed on 4 reps your 1st partial workout. repeat the same steps from the 1st workout.. add weight till you fail at 4, the next workout that will be your starting weight (after warm up ofcoarse) once you get 3 sets of 10 add weight etc. etc. there are different ways of doing it that is just one of them...

01-03-2006, 11:10 PM	#15
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Thanks for the advice bro Im going to give it a shot ASAP ive been trying to Bench 200+ for donkeys..!!! __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

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