Bench Triceps Building Up Log 95-200!

[Persi@n]

Basically, i been stuck at like 95 pounds benching for long long time..
i tried many different programs to increase it.. 5 x 5 3 x 10 3 x 8 etc.. rested for weeks + months, nothing has helped, i was able to do like 115 but barely many maybe 3-4 recently i been on a better program for my triceps so i think that has helped a bit, before i didn't do much for them.

I posted yesterday feb 5th on the forums for help, and got tons of suggestions from people that were all great and i thank so much. for more info on that the link is : http://forum.bodybuilding.com/showthread.php?p=284183951#post284183951

currently ... i'm not gonna weigh myself for 2 months, because it motivates me to push myself harder, kinda weird huh? last i checked 1-2 weeks ago, i was at 148ish pounds. ok let's get started..

Today was chest/biciep day, but since this is a chest/ triceps log ( mainly chest ) ill be putting those,
My GOAL is to be able to bench 200 x 8 solid.

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Feb 5th.

Bench Press:
Warm Up: 65 pounds 3 x 8-10

115 1 x 5 ( i actually managed to pull it off, i think i accidentally did a 6th :P i can't remember)

125 1 x 4 ( couldn't believe i had that in me.)

135 2 x 3 ( wohoo... i didn't bring it straight touching to my chest tho.. a little above, heart was pounding like crazy once i finished the second set lol)

145 1 x 1

OK for this one it was a pain in the ass, i tried it once i brought it down BUT i was only able to bring it back up almost half way..i couldn't bring it up anymore, i was lucky we had one of those lower things near the chest encase we couldn't bring it all the way back up, or else i would of been rolling it down my body lol )

BUT i wasn't gonna stop there, i asked one of the guys to spot me on 145 x 1 .. so i gave it another try brought it down.. pushed.. pushed pushed.. he gave me a little help and finally got all the way up )

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so that was it for today on my chest, anyone know what i should try next time on my chest or should i stick with the same routine, i was also giving myself about 2-3 min breaks on each set.

[BrettT07]

Grats on the new PR :D

Have you looked at any of the set programs such as Starting Strength by Mark Rippetoe?

[Persi@n]

hey! haha thanks.

i don't think i have, ill go look it up, I've skimmed through tons of things though.

[Persi@n]

http://forum.bodybuilding.com/showthread.php?t=998224

this?
I've read that, but if you meant the one you have to buy, no.

[BrettT07]

Yea that one. I haven't read the book either.

Does that one interest you? A lot of people notice good strength gains from it

[Persi@n]

ehhh not really.. i started this 3 weeks ago, it has really gave me a bit of a boost and my muscles show better especially tris

http://www.bodybuilding.com/fun/jay_cutler_olympia_training.htm


i do ONLY the monday/tuesday/thursday

but i stopped the chest on thursday now, but i still do the below for the biceps

i been in this for 3 weeks i think.. im gonna do it next week as well. then im gonna focus on higher weights doing 5 reps

( i don't really do the abs i only do crunches and the hanging leg raises if i do )


i had not been doing squats/deadlifts for over 8 months because of my right knee, but it's finally completely healed just about.. but it's insanely weak. i started building it up again recently in the past 2-3 weeks so i'm doing those if you were wondering.

[BrettT07]

Any updates?

[Persi@n]

nothing really that great, i felt a bit weaker sorta last week Thursday, i tried the same routine with weights and failed bringing 135 back up twice lol i kept tryin to push for 3+ haha so that's probably why.. thursday is comin up in 1-2 days, so ill see what happens on that day, any tips on what i should do ? same routineish or change the weights?

oh and my muscles have been flying off the roof lately hypertrophy is the ****, my biceps got a nice peak now, lol and i think i'm 158 pounds now... was 148 last i checked, not sure if its more muscle or fat.. lol

[BrettT07]

If you're having trouble completing the set/ rep scheme with the weights you're using, I would recommend backing off a bit and then try using a little progression each week and hopefully pass it soon enough. I would also stick to the same set/ rep scheme for 4-8 weeks.

Also, there is a limit to how quickly a person can gain muscle- however, water weight is a huge source of quickly gain or lost weight. It's no problem, just keep pushing

[Anarkix]

Dude, don't copy Jay Cutler's routine at your level of progression... If you really want to make solid strength gains just do starting strength with a halfway decent diet and sleep schedule.

[Persi@n]

Dude, don't copy Jay Cutler's routine at your level of progression... If you really want to make solid strength gains just do starting strength with a halfway decent diet and sleep schedule.

i have, and believe it or not since i changed to his i've seriously packed on ****load muscles, but i tweak it up a bit.. i don't exactly follow it the way it is

[Persi@n]

It's been plenty of months and im there! lulz