R5D3 – Chest / Tri Old School Lifting

benchclothesIt was refreshing to be doing bench again, and much to my surprise I was able to top out easily at 275lbs which was almost a shock given how much weight I have lost and how long it has been since I benched last.

I took a similar approach that I have always used, a simple increasing set to my max but with set reps as follows:
14-12-12-12 @ 135 (50 rep / 6750 lb total)
10-10-10-10 @ 185 (40 rep / 7400 lb total )
9-7-7-7 @ 225 (30 rep / 6750 lb total)
5-5-5-5 @ 275 (20 rep / 5500 lb total)
10-10-10-10 @ 135 (40 rep close grip)

I have to admit I was quite pleased with myself but decided that I needed an extra 2 45lb plates in order to make my life easier. Looking back this may seem like a lot of reps or sets but only 16 sets, only 140 reps and a total weight of 26,400lbs. Considering I have topped out at over 100,000 lbs in the past doing 2 body parts, 26,400 seems reasonable at this point. I would like to get a 50,000 lb workout and just see what the reps and sets look like. Maybe once my weights get up a little higher that will be a good daily total. I just don’t want the reps to get too high, going over 15 reps on anything is borderline too high but since my body is used to it, I am not about to stop now. I was never a big fan of 1 – 3 rep sets during training and seemed to gain enough mass and strength without them.

As for the triceps, well, I am not about to fall back into the isolation training from my past. I figure that with the benching, the close grip finishing and the dips I do on other days, my triceps should get the work they need. If not, I will add an extra set or two to close grip since that is what makes my triceps grow the fastest.

Be Sociable, Share!

This entry was posted on Friday, January 14th, 2011 at 9:02 AM and is filed under Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Leave a Reply

Your comment


%d bloggers like this: