- Monkey See, Monkey Do Bitch!! - ZgzaZ's Log -

[ZGzaZ]

Week 6 - Day 3 - April 6th -

Last Week: Push Press - 100x5, 115x5, 135x5, 155x5, 170x4
This Week: Push Press - 100x5, 115x5, 135x5, 150x5, 170x5

Last Week: Flats - 135x8, 160x8, 185x8, 210x8, 235x7
This Week: Flats - 145x5, 175x5, 205x5, 235x5, 265x1 (bust)

Last Week: Skullcrushers (ez-curl bar) - 100x10, 100x10, 100x10
This Week: Skullcrushers (olympic bar) - 95x5, 95x5, 95x5

Last Week: One Arm Cable Pushdowns - 3x75x10
This Week: One Arm Cable Pushdowns - 3x80x10

Last Week: Decline Situps - 3x15xBW
This Week: Decline Situps - 3x15xBW

Aright, so I'm getting pretty frustrated with my flat bench progress. It's been stalled for a little while now, and has actually dropped a little bit... here are a few of my solutions, but any input or advice is appreciated.

1) Deload now, stop doing sets of 8 on day 3, and switch back to 5x5 on Day 1, 4x5 then 1x3 on day 3. Basic 5x5 principles... (this one I have already started as of today, minus the deload which I will do next week.)

2) Cut other chest fluff on day 1 (crossovers, and such)

3) Increase body weight 5lbs.

4) Keep increasing squat/dead while ramping back up to new flat PR's. (I think this one is the real key, as my squat and dead keep going up, I would assume my flats will also, and think this is real key why it hasnt increased for a while because of my back injury that stopped me from doing deads/squats for about 6 weeks.

I think these should do the trick, but like I said, any input is appreciated.

 

[enigma4dub]

drop all the acc. tricep work and reduce poundages slightly. then re-ramp

 

[ZGzaZ]

drop all the acc. tricep work and reduce poundages slightly. then re-ramp

Will do. Thanks Enig, how's the truck btw? When you getting a new comp?

 

[ZGzaZ]

Week 6 Day 4 - April 7th -

Last Week: Back Squats - 285x5, 285x5, 285x5, 285x5, 285x5
This Week: Back Squats - 180x3, 220x3, 260x3, 300x3, 340x3 (PR)

Last Week: Jump Shrugs - 200x5, 240x5, 280x5, 320x5, 360x5 backoff: 1x230x20
This Week: Jump Shrugs - 205x5, 245x5, 285x5, 325x5, 365x5 backoff: 1x235x20

Last Week: T-Bar Rows(weight only) - 110x8, 130x8, 150x8, 170x8, 190x8(4 plate+10)
This Week: T-Bar Rows(weight only) - 120x8, 140x8, 160x8, 180x8, 200x8(4 plate+20)

Last Week: Barbell Curls (ez-curl bar) - 70x5, 80x5, 90x5, 100x5, 110x5, 80x15
This Week: Barbell Curls (olympic bar) - 55x5, 65x5, 75x5, 85x5, 95x5, 65x10

Last Week: Weighted Hypers - 3x35lbsx10
This week: Weighted Hypers - 3x45lbsx6

Was a really good workout, new PR's across the board besides curls...

 

[BiggT]

Reramping would be my suggestion too....honestly, man, to add volume you'd be better off with another work set or another backoff set than x-overs.....they really are a totally useless and ineffective waste of time.

I'll throw out some ideas, and take from them what you think would work for you.....Maybe 1 bench day 5x5 ramping and a backoff set of 8, then the next bench day 5x5 straight sets of close-grip (I am talking 14" MINIMUM, none of that homosexual hands touching each other close-gripping that limits you to vagina weights).....then 3 sets of dips as assistance......cut out the skulls and pressdowns, dips and CGBP are more functional and get you bigger too......

You're gonna find that some months your squat goes up and nothing else....sometimes the clean and push press can't go wrong and the bench regresses a little, some training cycles everything just clicks right.....as long as 2 of your 4 main lifts are getting better, it's fine.

I'd re-ramp the 5's and do 5x5 pyramid style on Mon though, then hammer high volume, straight 5x5 close-grip sets on Thurs.

 

[Kabeetz]

Have A Happy Easter Mang!

 

[ricanx99]

Reramping would be my suggestion too....honestly, man, to add volume you'd be better off with another work set or another backoff set than x-overs.....they really are a totally useless and ineffective waste of time.

I'll throw out some ideas, and take from them what you think would work for you.....Maybe 1 bench day 5x5 ramping and a backoff set of 8, then the next bench day 5x5 straight sets of close-grip (I am talking 14" MINIMUM, none of that homosexual hands touching each other close-gripping that limits you to vagina weights).....then 3 sets of dips as assistance......cut out the skulls and pressdowns, dips and CGBP are more functional and get you bigger too......

You're gonna find that some months your squat goes up and nothing else....sometimes the clean and push press can't go wrong and the bench regresses a little, some training cycles everything just clicks right.....as long as 2 of your 4 main lifts are getting better, it's fine.

I'd re-ramp the 5's and do 5x5 pyramid style on Mon though, then hammer high volume, straight 5x5 close-grip sets on Thurs.

^^^^^ a genius.....

 

[ZGzaZ]

^^^^^ a genius.....

 

[ZGzaZ]

Week 7 - Day 1 - April 10th -

Flats - 165x5, 185x5, 205x5, 225x5, 245x5

Incline Barbell - 1x135x12, 3x155x8

Bodyweight Dips - 3x15xBW

Decline Weight Abs - 3x45lbsx10


Deloaded the flats, cut a little volume, hopefully this time I can work into new PR's.

 

[ricanx99]

Week 7 - Day 1 - April 10th -

Flats - 165x5, 185x5, 205x5, 225x5, 245x5

Incline Barbell - 1x135x12, 3x155x8

Bodyweight Dips - 3x15xBW

Decline Weight Abs - 3x45lbsx10


Deloaded the flats, cut a little volume, hopefully this time I can work into new PR's.

Don't ever say hopefully... you will progress... you will get it. And that's that.