Quote:
Originally Posted by Aspengc8
are all your sets 'narrow'? I don't think you need the 205 & 215 sets if your getting at least 5 with 225 now. What does your programming look like & how many days per week are you hitting flat barbell bench?
example of how I would lay it out..
Warm Up 5 x 95
Warm Up 5 x 115
Warm Up 3 x 145
5 x 175
3 x 200
AMRAP x 225
If you are feeling good run some extra triples with a spotter..
235 x 3
245 x 3
260 x 3
270 x 3
If you dont hit 3 reps, you dont go up.
Finish bench workout with a few sets of 175x AMRAP. Maybe some tricep work and get out. This is if increasing bench is your priority. If chest aesthetics are your goal, theres no reason to BB bench over DB's & pec-dec machine. This is kind of how JimW sets his press days, but this changes depending on your entire plan & programming.
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Narrow?
I generally get 3-4 workouts in a week due to social and family commitments. I've just been lifting to get back into shape (aesthetically and fat loss) haven't really been getting into plan and programming (although I've thought about jumping into a strength plan and seeing how the workout goes and possibly do a comp. This wouldn't be possible until after June though). I had the shoulder issue and a lower back issue that I wanted to eliminate as well (which has gone well).
Usually I do legs on Monday and it goes
Squat 4 sets (been working with 225 lately and 6-8 reps depending on how I feel)
Dead lift 4 sets (have been super cautious here due to the previous injury. Usually start with 185 and finish with 205)
Leg extensions
Leg curls
calf raises
Tuesday is upper body
Bench
Seated row/dumb bell row (4 sets of 6 reps)
OHP (depending on feel, either 4 sets of 6 with a heavier weight or 4 sets of 8-10 with a lighter weight)
Pull downs or pull ups (AMRAP)
Pec deck or cable machine chest fly variation (4 sets of 8 reps)
shrugs or something else for traps (4 sets with 75 lb increasing to 95 lb dumb bells usually)
tricep isolation exercise (just whatever variation I feel like hitting that day)
bicep isolation (same as triceps
Throw in an ab exercise on either one once a week.
Depending on the week I may get in on Thursday or Friday and repeat upper body. If I get in Thursday then I will try to get another light workout in during the weekend (football season interferes with that though. studying will get in the way of weekends going forward).
I've been watching my diet and keeping caloric intake under 1700 and don't go crazy out of balance with any macros. I look tremendously better than I did 9 months ago. I'll probably do a serious diet around February to drop more body fat.