Good bench day this week...

**ultmetal** · Number of posts: 3414 Registration date: 2006-12-26

Flat Bench (Barbell)
135lbs. x 12 reps
225lbs. x 12
315lbs. x 3
315lbs. x 4
345lbs. x 1

Incline (Dumbell)
110 x 12
115 x 12
125 x 8

Flat/Incline/Decline Superset
115lbs. x 12 reps each (36 reps total) x 3 sets

What we call Incline Suicides on the machine:
Rep all the even weight from 100lbs. to 280lbs. as much as 12x each. Once we get into the 200lb. range, we're usually pretty spent and start doing less reps. Still, a killer finishing exercise.

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**Black Rider** · Subject: Re: Good bench day this week... Wed Dec 19, 2007 11:40 am

And I hate you.

Seriously, your a beast.

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I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

emptytomb!!!! I swear this....before I saw your post I was planning some version of an "I hate you" post for Ult!!

Ult....you will be hated.....and nice lifting! It's inspiring!

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Hey kid!

**ultmetal** · Number of posts: 3414 Registration date: 2006-12-26

LOL!

This is not a usual chest workout for us. We usually include some fly movements and either dumbell or barbell decline bench. We tried some different stuff this week. I liked it.

I was up to 360 lbs bench for a while. It was weird, I got the flu or something like that several months ago and it zapped my strength. When I returned I felt better but had to rebuild the strength to even rep 315 more than once. I'm finally getting good reps at 315.

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**arttieTHE1manparty** · Subject: Re: Good bench day this week... Wed Dec 19, 2007 7:51 pm

Nice. I am still sticking with the basic routine that has built a LOT of power for me, but I have been toying and tinkering with some additional exercises here and there. Never been a big fan of decline work, but I have re-introduced decline flyes again.

Ult, I remember when you couldn't WAIT to bench 300!

Arttie

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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive's imagination.

"If we ever forget that we're One Nation Under God, then we will be a nation gone under."--Ronald Reagan

"Today, our nation saw evil, the very worst of human nature, and we responded with the best of America."--George W. Bush, Sept. 11, 2001

**ultmetal** · Number of posts: 3414 Registration date: 2006-12-26

arttieTHE1manparty wrote:

Nice. I am still sticking with the basic routine that has built a LOT of power for me, but I have been toying and tinkering with some additional exercises here and there. Never been a big fan of decline work, but I have re-introduced decline flyes again.

Ult, I remember when you couldn't WAIT to bench 300!

Arttie

It wasn't that long ago and it was a big hurdle for me.

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scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

It will be mine again as well! I got 310 last July/August (but at 198-200)

Now I'm feebly struggling at 175-180 BUT I've been using a hybrid of Arttie's system and I can see small but steady improvement. I think patience for me is the key...

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Hey kid!

**arttieTHE1manparty** · Subject: Re: Good bench day this week... Thu Dec 20, 2007 9:38 pm

So much of handling heavy weight is mental. Overcoming mental plateaus is harder than physical ones, I think.

Arttie

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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive's imagination.

"If we ever forget that we're One Nation Under God, then we will be a nation gone under."--Ronald Reagan

"Today, our nation saw evil, the very worst of human nature, and we responded with the best of America."--George W. Bush, Sept. 11, 2001

**ultmetal** · Number of posts: 3414 Registration date: 2006-12-26

Went to the gym today in the A.M., instead of the P.M. I noticed a big
difference. I wasn't as strong at 8 AM as I am at 3 PM. Also, not
having my usual workout partner/spotter made a difference. Didnt' have
that assurance of doing the extra reps/weight.

12/24/07

Flat Bench (Barbell)
135lbs. x 12 reps
225lbs. x 12
315lbs. x 3
225lbs. x 12

Incline (Dumbell)
90lbs x 15
95lbs x 12
100lbs x 10

Decline (Machine)
180 x 20 reps
230 x 16 reps
270 x 14 reps

Cable Flys
50lbs x 24 x 3 sets

Flat Bench Suicides on the machine:
Rep all the even weight from 100lbs. to 280lbs. as much as 12x each.

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