Chest day - dumbells

  • Thread starter Thread starter Dawgpound_Hank
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Dawgpound_Hank

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I haven't been doing any flat or incline db presses in quite awhile now due to pain in the right RC. I hit them yesterday and was surprised that I could put up some weight that I haven't hit in many years - at least 7 years (5 of those years were OFF any AAS) anyway. I'm thinkin' if I can stay with them without RC pain, I can use alot more since this was the first time doing them in months. I'm sure I coulda used more also if I hadn't shot my wad with all the reps with 100's & 120's - I was just so excited that I could do them pain-free that I kept bangin' away haha. :p

flat db press - 25's x 40, 50's x 20, 80's x 10
work-sets: 100's x 28, 120's x 16, 140's x 9

incline db press - 80's x 10
work-sets: 100's x 15, 120's x 11

incline db flyes: - 50's x 10
work-sets: 75's x 12, 85's x 9

cable crossovers: 2 x burnout

So who's the db press kings in the joint? Anybody using Coleman or Branch #'s like with the 180-200's? I'm thinkin' Buf & reps probably put up some crazy #'s. Motivate me you freakz! :igok:
 
big 3's dude! well done. Do you find yourself rotating the dumbbells in on the way down to avoid shoulder pain?
 
I haven't done bb bench in years. They kill my shoulders. The gym I'm at now only goes up to 110lb db's. My old gym had 125's and I did three working sets with those but I've never been a big bencher.
 
I still like flats and inclines and rotate them in and out. Mainstays now are incline smith machine since my shoulders handle them well. Dumbells bother my right RC when it is being a problem. when that happens I don't load the bar but shorten rest and start back at some DB work that strengthens the joint. then when it's better I load the bar again for a while.

edit: Like Meadows said, If we gained 5 lbs in a movement every 2 weeks we would all be benching 600 lbs raw in 3 years. Obviously that doesn't happen so if you want to continually stimulate growth you have to look beyond simply putting more weight on the bar.
 
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Before my accident, I was training very heavy with dumbells and that's all I used for idk a year or so...

Then one day I said well hell im going to start with flat bench today...I couldn't believe how much I could flat bench that day...I was amazed..it was something I never really paid attention to, but using heavy dumbells all that time not really paying attention to the weight or reps, just going by feel day by day...made my flat bench so much better. and about 2 times stronger.
 
We got 150's sets of ten but like you since I tore my right pec... I just go..for reps.... nice job hank..
 
reps said:
We got 150's sets of ten but like you since I tore my right pec... I just go..for reps.... nice job hank..
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I knew I was right by calling you out haha. That's crazy strong bro.
 
I should dive back into dbs- used to love em but my gym only goes up to 110 right now. Ballz
 
Dawgpound_Hank said:
I knew I was right by calling you out haha. That's crazy strong bro.
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Ty but in all seriousness it took me a long time to control how much can i do? To this day i perform one or two what i would call heavy sets.... then i just muscle pump volume work.....like most of us on here I fucking abused my body... and i like being strong but I wanna live longer lol....so yeah me and my buddy Paul throw the 150's but I also will do five sets of flyes with 50 45 40 35 30....
 
Dawgpound_Hank said:
I knew I was right by calling you out haha. That's crazy strong bro.
Click to expand...

Ty but in all seriousness it took me a long time to control how much can i do? To this day i perform one or two what i would call heavy sets.... then i just muscle pump volume work.....like most of us on here I fucking abused my body... and i like being strong but I wanna live longer lol....so yeah me and my buddy Paul throw the 150's but I also will do five sets of flyes with 50 45 40 35 30....
 
reps said:
Ty but in all seriousness it took me a long time to control how much can i do? To this day i perform one or two what i would call heavy sets.... then i just muscle pump volume work.....like most of us on here I fucking abused my body... and i like being strong but I wanna live longer lol....so yeah me and my buddy Paul throw the 150's but I also will do five sets of flyes with 50 45 40 35 30....
Click to expand...

I hear ya bro. However I can't bring myself around to doing that haha. If I used 50lb db's for flyes, I would be doing 25-30 reps to hit failure - too high for growth for me. I gotta go all out on everything I do - be it basics (6-10 rep range) or isolations (10-15 rep range). There's no exercise I do that I don't go 110% all out on - obviously other than warm-up sets. That's just me. :)

p.s - My initial post contradicts my above statement being I did so many reps on flat db bench, but that was a feeling-out process since I hadn't done them in a long time. Next time I will have a benchmark to go with.
 
I will tell you I never trained like this either but it actually is pretty cool say on flies it short rests just enough for you partner to finish then go wicked pump and burn
 
Those are some pretty heavy presses. I welcome barbell bench. Mostly DBs. I've been to 140s once but it was only a couple reps on a big tren cycle :)
 
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