I did the whole tricep and bicep seperate day back in HS, and felt unless you were on all sorts of gear, there is just not enough recovery if you had separate chest AND shoulder days. Then again, this is just me. Now I have a upper body light and heavy day, and triceps are tossed in with the upper body day via 4 or 5 sets of skull crushers at the end.
Although I highly recommend the floor press as an assistant exercise, as well as the board press. However, the single best pressing movement that I have ever seen correlate directly with bench, for some weird reason was the overhead press. If the OHP goes up, the bench skyrockets.

never once said you needed it.

chest,back,bicep tricep,legs, shoulders. u can take 2 days off. if u need gear for that u are doing something wrong

If it works for you , more power to you. Did I make gains while on a split like that? Yes. but I also make better gains by tossing tris and bis with chest and back, do what works for you.

dont forget the decline!

my bench has been stalled around 155-165 for like 7 months now, 3 weeks of decline and if nothing else its giving me more confidence in the flat bench

that and my chest is getting better shape :D

Only reason I started doing flys is because I noticed a lack of width on my chest, so I did flys and it has gotten wider and I just figured chest flies was doing more good than harm. I'll stay at around 30-35 lbs then I guess for flies and just go high rep. My shoulders do have a nasty habit of being tempermental/prone to injury, thanks for that heads up.

Never tried floor press nor have I ever seen anyone doing it at my gym, I guess what rack pulls are to your lower back, this is to your chest? Gonna give it a try next time I'm at the gym. Do you keep your grip the same or do you change it up (Narrower/wider/same?).

Stupid question, but would I do this on the same day as chest and the same 1 warm up set and 3 working sets? and do I replace bench with this? Confused with that

edit: did a little youtubing, big thanks for the exercise man. Because of how big the plates are at my gym, its next to impossible for me to kill myself if I push the weights high :fullofwin:

I've been tempted to do the floor press at the squat rack when I can't find a spotter, but it feels like a slippery slope to curling.

I find that doing flies gives me massive stretch marks...

Deadlift: 325
Bench: 305
Squat: 2 or 3 sets of 6 @ 225 estimating 1rm is ~260 (never tried)

I know 1 Rep maxes are pretty useless.....but STILL it's effed that my arms can handle 300 pounds but when i go past 240 on squats my legs start to shake...all because of my noob days at the gym were "UPPER BODY EEERDAY" .....sigh, if only i knew back then what i know now
Started deadlifting and squatting in the summer, stayed at 135 for nearly two months, made sure form was perfect before i upped the weight.

What are you guys lifting on Front Squats??? I'm slooowly progressing...
95 lbs!!!! :fuckyea: Pretty weak, but they are acquard as fuck!

When you guys do chest press with dumbbells, do you touch the dumbbells on top? I did that in the beginning but once you go heavier weight its harder to.. just wondering what everyones opinion is

ill trade you 90lbs off my deadlift for 50lbs of bench :(

and skinnypup can you post or pm me your diet/mealplan, love u long time

Well i rep 70-75 which is nothing compared to you guys but i usually go all the way down to parallel level of my chest and have dumbbells touch at the top. I see a lot of people not getting the full stretch out of this exercise.
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Sure, take it..i don't need it anymore! gave up barbell benching, switched to those 95 lb dumbbells instead....my gym only goes up to 100's tho, damn fitness world :devil:
I'm at that point where i'm lifting decent numbers, and i'd rather check my ego at the door and focuss on volume+intensity instead of weight .. i just don't want to destroy my joints
I'd rather switch things up every workout rather than foccussing on one particular exercise trying to get my numbers up

I don't have a strict plan. Keep protein high, keep carbs low. Eat leaner than usual. Although TBH, I am not eating nearly as well as I should be.

When I go into mad cut mode, I'll be doing something based on the velocity diet.

I was doing weighted bench dips about a week ago and now my right rotator cuff is still in pain.... I tried doing shoulders yesterday and it just felt painful...

i've been getting delayed soreness in my legs the past 2 or 3 weeks. the day after a hard legs workout, it feels fine. its the 2 days after the leg workout where its like :fuuuuu:

yeah i get that also sometimes

Off to the gym again. I'll have to be careful not to use my lower back at all. Will replace single leg deadlifts with... hmm lunges maybe? Or single leg squats? We'll see what feels best. A leg machine might be the best bet this time

You end up seeing a doctor about your back?

Nah it was just a strained muscle. 2 days later and it's pretty much OK. Just have to not do deadlifts and other lower back work for a while.

It actually happened the first time I attempted a mixed grip. double overhand was starting to fail for me on the 5th or 6th rep, so I decided to try mixed grip.

My stretch marks are getting gross to look at

^lotion that shit

Dude thats nothing.

had some "fast twitch" yesterday for the first time..gave me pretty clean energy (not cracked out like 1mr/jack3d) Did some weighted dips at the end of my chest day, was aiming for 12 on my first set....did 22! followed by a few more sets of 10. Looked in the mirror afterwards and noticed i blew a blood vessel in my eye. I'm guessing it's because i held my breath a bit on that set of 22, or i'm thinking it could be a side effect from the preworkout. Anybody ever have this happen to them?!?!?

^ yea i forgot to breath on heavy dl before same shit happened in my eye and my nose got kinda bloody