Design my new push day

[Robert Jan]

my old one was
2 sets db flat bench 6-8 reps to failure
2 sets dips 8 reps to failure
1 set skull crushers to failure.

this had me progress a bit for a while bbut then plateaud, and now even plummets.

My deadlift is going up however... and im putting on some weight... so i dont see what the problem could be other than the push routine.

 

[Robert Jan]

bumpity bump

or just post what you do for chest/triceps if you want

 

[b fold the truth]

Try to figure out why your routine stopped working. Why did it stop working for you?

I am mainly concerned with having decent flat pushing strength and increasing my overhead strength...here is how my routine was going the 2-3 weeks prior to my last contest.

Sunday: ME lower and Events (which included a log press)
lower work and events...gonna explain log work only...
Log Clean and Press
warm ups
3 medium/light sets of 3 reps

Monday:
Lying Dbell tric extensions
Rotator Cuff work
Chins

Friday:
Flat Bench Press
up to a 1RM...set a PR @ 427
Board Press: light and easy
2 sets of 3 with 359 and using 3 boards
Incline Bench Press: light and easy
225 x 5
Tric Exts
Rotators
Lats

Sunday: ME lower and events
Log Press
up to 301 PR

Tuesday:
dbell tric extensions
rotators
lats

Saturday: Contest...set a new pr with 305 on the log press

B True

 

[gettinlarger]

try 5x5 for benching. i did. it worked. so hey, maybe it can for others.

 

[Robert Jan]

*dont have a spotter...
*i just did low reps like 5/6
*5 sets of one exercises shiatload. that was my whole push day before...

sorry to be such a bother and shit but anything else?

 

[gettinlarger]

son, 5 sets of 5 is not a shitload ...
perhaps i should clarify myself a bit. the first 2 sets are warmups. one very light, the next a more moderate weight. the last three are with a weight you think you can do 5 reps with. keep the same weight throughout the last 3 sets.

also, you need to strengthen other muscle groups, such as your tris, shoulders, and lats. rotator cuff work is a must too. im pretty sure we discussed all of this in a similar thread of yours.

 

[Robert Jan]

I know this is basic shit but i dont know it. Whats an RC?
Isn`t that the shoulder joint? you cant work a joint?
or is that like the serratus anterior?
I hear people injure them a lot.... just what are they?
I actually study anatomy in school but english isn`t my first language uc

 

[gymtime]

I know this is basic shit but i dont know it. Whats an RC?
Isn`t that the shoulder joint? you cant work a joint?
or is that like the serratus anterior?
I hear people injure them a lot.... just what are they?
I actually study anatomy in school but english isn`t my first language uc

A rotator cuff is a muscle, not a joint. It runs across the front of your shoulder joint.

 

[Robert Jan]

Found it!

http://www.aana.org/cme/shoudlab/images/cuftear.JPG