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Whats up all. Just thought I would share the chest routine my workout partner devised.
First off he is in his early 50's, former powerlifter, college football. Built like a brick shithouse. A while back I stalled out doing my " Sculpting" routine so we started doing the following:
Flat bench: warmup 2 sets. 45's a side slow on the way down fast on the way up. Second warmup, same but with 185, 10 reps.
1st working set: 225 6 reps
Then 3 sets of 5 reps, w/275
Last set 245 for 10 reps.
The concept is this. If you can get out your 3 heavy sets then you add a total of 10 lbs the following week. Same goes for last set. If you are able to get out 10 reps, then add 10lbs total following week. Until you are able to do this the wieght stays the same.
I can NOT believe how well this worked. The best part is after 4 weeks of doing this you have a max out session. Last time I maxed I got 360 raw for 1 rep with out lifting my back 1 inch off the bench. It is by far the best structured chest workout I have ever done.
I follow this w/ Barbell incline 3 sets heavy starting w/ 225.
then Flat dumbell for 3 sets. Lastly, flyes for 3 reps. Both w/ same concept as flat bench increases. Once you get 3 sets w/ the wieght go up total of 10lbs
I do chest once per week and this absolutely torches it!
Good luck, hope this helps.
First off he is in his early 50's, former powerlifter, college football. Built like a brick shithouse. A while back I stalled out doing my " Sculpting" routine so we started doing the following:
Flat bench: warmup 2 sets. 45's a side slow on the way down fast on the way up. Second warmup, same but with 185, 10 reps.
1st working set: 225 6 reps
Then 3 sets of 5 reps, w/275
Last set 245 for 10 reps.
The concept is this. If you can get out your 3 heavy sets then you add a total of 10 lbs the following week. Same goes for last set. If you are able to get out 10 reps, then add 10lbs total following week. Until you are able to do this the wieght stays the same.
I can NOT believe how well this worked. The best part is after 4 weeks of doing this you have a max out session. Last time I maxed I got 360 raw for 1 rep with out lifting my back 1 inch off the bench. It is by far the best structured chest workout I have ever done.
I follow this w/ Barbell incline 3 sets heavy starting w/ 225.
then Flat dumbell for 3 sets. Lastly, flyes for 3 reps. Both w/ same concept as flat bench increases. Once you get 3 sets w/ the wieght go up total of 10lbs
I do chest once per week and this absolutely torches it!
Good luck, hope this helps.
