Dynamics of Bench Press Training Day 7/24/2008

Because of my summer school teaching job, Thursdays have been my dynamic training day for the past 4 weeks. Now that summer school is over, I will resume training dynamics on Fridays. My dynamic day includes working each side of the chest independently using dumbells and machines. So this is how it works. I'll start on the flat bench with dumbells lying flat on my back and pushing upwards to similate a bench press. The key here is to work each pectoral muscle independent of one another to avoid compensation during the bench press. Let me begin...

Flat Dumbell Press (DB stands for Dumbells)
Set 1. 50lb DB x 12 reps
Set 2. 80lb DB x 8 reps
Set 3. 100lb DB x 6 reps
Set 4. 120lb DB x 5 reps
Set 5. 130lb DB x 1 rep ( this set was particularly difficult, the previous Thursday I was able to press this weight at 2 sets of 4 reps, after a conversation with Jim, a gym buddy, he thinks I may be overtraining by doing chest exercises with 2 days rest in between...hmmm good point Jim.)
Set 6. 120lb DB x 5 reps
Set 7. 100lb DB x 10 reps
Set 8. 100lb DB x 10 reps
Set 9. 80lb DB x 12 reps
Set 10. 60lb DB x 14 reps


Iso Lateral Incline Press
The next movement is the Iso Lateral Incline Press. Imagine sitting straight up, having two handles at chest level and pressing in an upward arching motion. This machine uses plates, no cables or pulleys. There is a bar adjacent to each handle which one can mount plates. I begin by placing one 45lb plate on each side with is a 2 plate press. Since each plate is 45lbs, the equation is as follows: 2 plates = 45lbs each side to press, 4 plates = 90lbs = each side, 6 plates = 135lbs each side, 8 plates = 180lbs each side. If you are proficient in math, you can figure out the rest. But for now, I'm stopping at 8 plates = 4 plates each side which = 180lbs each side. Hopefully this is clear.

Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6-45lb plates x 6 reps
Set 4. 8-45lb plates x 1 rep (whew, this was a tough one, once again may not have enough rest from Monday)
Set 5. 6-45lb plates x 6 reps
Set 6. 4-45lb plates x 10 reps
Set 7. 4-45lb plates x 7 reps
Set 8. 2-45lb plates x 10 reps

Iso Lateral Decline Press
Imagine leaning back at about a 50 degree angle and having two handles in front of your chest. When you press, the handles proceed straight forward with a slight movement downward. Get it, got it, good! The same equation applies to this machine as it accepts plates, no pulleys, no cables.

Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6-45lb plates x 4 reps
Set 4. 6-45lb plates x 5 reps
Set 5. 4-45lb plates x 6 reps
Set 6. 4-45lb plates x 7 reps
Set 7. 4-45lb plates x 8 reps
Set 8. 2-45lb plates x 10 reps
Set 9. 2-45lb plates x 10 reps

Iso Lateral Wide Chest
Imagine sitting at about a 30 degree angle and having the handles wider than your body on each side at chest level. When you press the handles forward, they come together and almost touch. Same equation for weights.

Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6 45lb plates x 6 reps
Set 4. 6 45lb plates x 6 reps
Set 5. 6 45lb plates x 6 reps
Set 6. 4-45lb plates x 8 reps
Set 7. 4-45lb plates x 8 reps
Set 8. 2-45lb plates x 10 reps

Sweat Club: 5 Rounds. Check previous posts for the routine.

Reflection:
After a discussion with Jim, a gym regular and veteran of weight training, he suggests that I may be overtraining my chest, hence the decline in strength from the previous week. I take that advice in good measure because this guy, at 45 yrs of age, looks really good. The positive spin on this is simply this: I have one week off from training because of a professional development workshop in Chicago next week. I will still eat right and drink plenty of water, however no weights. I'm curious to see what results this will bring.

So long...