i was wondering if i can do low reps and high weight on incline and then high reps with lower rep on flat bench on the same day. world that not work to get my upper bigger while keeping my lower and middle chest the same??
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05-15-2009, 09:15 PM #1
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05-15-2009, 09:18 PM #2Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 09:19 PM #3
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05-15-2009, 09:19 PM #4
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05-15-2009, 09:21 PM #5
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05-15-2009, 09:22 PM #6
No question is a stupid question here my friend
HereBench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 09:50 PM #7
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05-15-2009, 09:56 PM #8
If you ask a Strength Athlete like me what heavy weight is, he's going to try to find out what the gauge of strength is: your one rep max (1RM).
What's the most you've ever benched?
You can give me a weight that you've done reps with, if you have never attempted a 1RM...
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 09:58 PM #9
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05-15-2009, 10:07 PM #10Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 10:15 PM #11
You would rank 6th if you could get down to 148 lbs in the WNPF
Look at the 2008 Top 25 List here.
Of course you'd have to learn the commands, and pause it on your chest...
Edit: You have to look at the Raw Bench Press listings.
Last edited by smitsky; 05-15-2009 at 10:31 PM. Reason: Additional info to clarify.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 10:18 PM #12
Run something like this for 3 weeks (that's heavy for you at a strength-type-rep-scheme):
Week 1: 215 X 5 X 3 Sets
Week 2: 225 X 5 X 3 Sets
Week 3: 235 X 5 X 3 Sets
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-15-2009, 10:24 PM #13
Light for you would be between 65-70% = 175 lbs - 195 lbs (approx).
You could do this in the 8-12 rep range.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-16-2009, 02:47 PM #14
yea, it was at a bench press competition between all the construction majors at my college.
no, stupid rules!!!! HAD TO PAUSE FOR A SECOND ONE INCH ABOVE YOUR CHEST!!! WTF??
ive never heard of it, but i only could get 275 like that, im use to touching my chest, so it threw me off... the guy who won got 325 and he only weighd 170.
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05-16-2009, 02:51 PM #15
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05-17-2009, 02:38 PM #16
Ok. I would be interested to see the outcome of running that heavy peaking cycle I gave you above. Do that once a week if you feel like it, and let me know how it goes.
Touch and go means touch your chest on each rep, and then explode to lockout. Don't stop just above the chest, and don't bounce it off the chest.
On the other day you can go light with what I've given above for 4 or 5 sets (if you choose to bench 2X / wk.).
Looks as if you have some Bench Press talent.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-17-2009, 03:17 PM #17
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05-17-2009, 03:22 PM #18
Size and strength often don't go hand in hand.
Strength Athletes don't care about looks. We care about increasing the poundages we can move.
I competed against a lifter who benched 390 Raw and 440 with a low-tech shirt at 165 lbs BW.
See enclosed photo of one Matt Smith. As you can see, he has an arch from outer spaceBench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-17-2009, 03:32 PM #19
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05-17-2009, 04:53 PM #20
Yes.
Heavy weight will add mass in most cases. In some cases, as you say, with low rep ranges, heavy weights don't add much size, as far as Hypertrophy is concerned. Here you will see physiques that look powerful, but are not bulky types. If you look in the Powerlifting Section, you'll see guys like Diana Meeque, who are very strong looking but not big. He looks like a Bodybuilder on a constant cut, which we know isn't really feasible.
It all depends on your goals.
Bodybuilders who want to add size should lift heavy weights to bulk, which includes eating clean calories over maintenance.
Powerlifters often do something similar. At other times they don't bulk out of their weight classes. That's where lifting heavy weights at low rep ranges and not increasing caloric intake comes in.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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05-17-2009, 05:20 PM #21
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05-17-2009, 05:52 PM #22
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05-17-2009, 06:00 PM #23Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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