I've been getting a lot of questions on my chest/ bench workout routine, so here it is... - Short shoulder/ trap / rotator cuff / warm up with -- 5lbs weights each 3 x 12 - 9 sets of Bench Press: "Pyramid Style" Start: 135 x 12 225 x 8 275 x 6 315 x 5 365 x 4 405 x 3 4 55 x 1 Then go back down 315 x to fail (usually I'd get around 13) 225 x to fail (Sometimes I would go down to 135 to fail also) I would also do dips, weighted incline, & tricep pull downs. (usually 3 x 12) *Note this is when I was at my strongest. And, the reasons I got to this level is because (as a undersized LB [back then] at 230 )it was the only way I could gain weight #1 and #2 the all time record for LB's at U Maryland was 460 (I ended up tying it). Being able to rep 225 was just a by product.
I've been getting a lot of questions on my chest/ bench workout routine, so here it is...
- Short shoulder/ trap / rotator cuff / warm up with -- 5lbs weights each 3 x 12
- 9 sets of Bench Press: "Pyramid Style"
Start:
135 x 12
225 x 8
275 x 6
315 x 5
365 x 4
405 x 3
4 55 x 1
Then go back down
315 x to fail (usually I'd get around 13)
225 x to fail (Sometimes I would go down to 135 to fail also)
I would also do dips, weighted incline, & tricep pull downs. (usually 3 x 12)
*Note this is when I was at my strongest. And, the reasons I got to this level is because (as a undersized
LB [back then] at 230 )it was the only way I could gain weight #1 and #2 the all time record for LB's at U Maryland
was 460 (I ended up tying it).
Being able to rep 225 was just a by product.
Great job !