Bulkboys Log!!!

[Bulkboy]

thanks guys! appreciate the support. and el freako. we all know that the bench is what matters. thats what everyone ask me about anyway


5/3/1: Cycle 8: Week 1: Day 2:

Deadlifts: (belt and chalk used for set 2 and 3)

3 warmup sets

145kgx5
170kgx5
190kgx7 PB!

Barbell Hack Squats:

1 warmup set

80kgx10
90kgx10
100kgx8

Glute Ham Raises:

bwx11
bwx8
bwx8

Romain Chair Crunches:

bw+20kgx15
bw+20kgx15
bw+10kgx20
bwx40

 

[ironheart]

solid session buddy. 190kg for 7 reps is quite awsome!

 

[pingu]

Damn man! Thats some seriouse shit! 190kg for 9 reps.. :O

 

[El Freako]

190x7 = epic

Motherfucker.

 

[_ROBERTiNHO_]

Awesome man!

 

[JoaoT]

Week 1 and you're owning the weights. Congratz on MP and Deads

 

[Xiva]

Awesome dude! Fucking awesome!

Not alot of people are doing Barbell hack squat these days, you should record it.

 

[Big_Guns_Lance]

LOL everyone asks me about the bench and I always wish they had asked about squats or the deadlift.

Fooken awesome deadlifts there sir.

Howd you find those bb hack squats?

 

[Bulkboy]

thanks guys

todays session. bench went down the drain once again.

5/3/1: Cycle 8: Week 1: Day 3:

Bench press:

3 warmup sets

85kgx5
97.5kgx5
110kgx7 god fucking damnit.

Guilliotine press:

60kgx10
70kgx10
80kgx5

Bent over rows:

1 warmup set

100kgx8
115kgx8
130kgx6
100kgx15

Cable rows to chest:

50kgx10
60kgx10
70kgx10

Alternating db curls:

22.5kg'sx8
25kg'sx6
27.5kg'sx4
20kg'sx10


I dont know whats going on with my bench press. im doing the same weight, for the same reps over and over again. making no progress whatsoever. i dont know whats causing it either. im hitting my triceps hard as hell with dips, which have gotten alot stronger. im hitting my upper back hard with rows and pullups. my technique is decent, that i know. im focusing on pushing my upper back down hard in the bench. being stable. leg drive. tucking the elbows in. all those things. it just wont fucking budge.

its simply frustrating. if my bench dont show improvement during this cycle im gonna go for a specialization routine. ye, El Freako, i may have to consider smolov.

 

[ironheart]

try doing some CG bench pressing maybe?. it has helped me alot lately.

i can also recommend 4 x 4, that really boosted my bench.

 

[pingu]

Try westside? That boost my bench alot...

Floorpress, CG, Heavy incline/decline, and ofc a lot of triceps training, for example pushdowns, Tatepresses, Rolling db extensions, JM press, +++

 

[tim290280]

I'm having the same issue dude (except that I know it is my triceps that are holding me back). Where in the lift are you weak?

Whatever is holding you back is what you'll need to hit hard.

 

[Anabolicus]

Maybe some DB work for chest accesory?

 

[Bulkboy]

Ironheart: thanks for the tips buddy ill see what i land on.

Pingu: westside is hardcore. but isnt that more of a powerlifter workout designed for increasing suited bench pressing? im only after raw strenght.

Tim: im the same as you. off the chest is not a problem. but the last 1/4 of the rep i start struggling as hell. so ye, i guess my tris are shit too. strange thing is i can handle lots of weight on dips, which u would think would transfer to the bench. but appearantly not... thanks for the heads up. i guess i have to slaughter my tricep more. im thinking about starting lockout training in the smith machine.

Anabolicus: ye i would do that if i had db's that weighed more than 30 kg's. my gym is shit you see. had up to 50 kg db's but the gym owner took em away.

 

[ironheart]

had up to 50 kg db's but the gym owner took em away.

took em away? wtf?? why?

 

[Bulkboy]

took em away? wtf?? why?

I asked, and he said it represented an injury threat to new members having such big db's its ridicolous really. the guy has been on my ass since day one. he have threatened to throw me out several times too.

 

[pingu]

Westside will increase youre raw bench good as well give it a go.. I can give you some reading material later.. Dont have the time now

 

[_ROBERTiNHO_]

Frequency (2x/week) and CG bench has helped me a lot. I got stucked at 120kg for a long time, but now I think I'm good for a 130kg bench.

 

[PrinceVegeta]

nice benching man, just keep training and it will get better!!

 

[pingu]

http://articles.muscletalk.co.uk/article-westside-barbell.aspx

Some reading material to get started, if you're interested in more, just let me know buddy