Do you ever train legs lol?. Btw not an attack, just curious.
No, I used to squat twice a week 3 years ago. I probably trained legs 5 or 6 times since then lol.
45x10,135x10,225x10,275x5,315x6, 335x5 w/ ss, 340x5 w/ ss,305x8,305x7,225x20
22.5 lb DB Front raise and lateral raise super set AMRAPx2,
tricep ext 65xAMRAPx3
Pendlay row 135x5,210x5x3,185x10
Cable Hammer curls AMRAPx4
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx3
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My right pec tendon is starting to hurt again smh. Close grip incline is painless for some reason though.
CGBP 45x10,135x10,225x10,275x8,315x7
CG incline BP 185x10,225x10,265x8,265x10
Cable flys 42.5xAMRAPx5
Prone DB Rows on incline bench 90x15x3
DB Hammer curls 35x10x4
Preacher curl machine AMRAPx4
BB reverse curls 50x15x2
Face Pulls AMRAPx4
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The problem with specificity with most: overuse issues.
Sucks, because I love training in this manner, it’s very effective.
Are you rolling out your pecs and insertions daily? Get a hard medicine ball, lay on it prone and roll slowly with lots of pressure and bodyweight/English. Hit the lats too. This movement has kept me feeling great up top, pressing 3x per week. With stretching, don’t over do it. Can make it worse, but you probably know this. Light stretching with bands can help, but careful, it’s easy to take it too far and create more inflamation.
All of this always post. Not prior. Activate pre, roll/stretch post.
Enjoy your log man. Want to see 405.
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Thanks.
I do every thing you mentioned, pec stretches on a wall, and I use a tennis ball to massage them. I also do some type of upper back work after I bench.
It’s definitely from over use. I’m going back to benching twice a week next week. I’m also gonna start doing 1 or 2 working sets on the flat bench, and then do the rest of my volume work on the incline bench.
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Try sets of 30-50 reps too, controlled. Just the bar or 65lbs. High reps of this nature tends to rehab overuse.
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Hit a new rep PR on the incline 275x8
Close grip incline bench press
45x10,135x10,185x10,225x8,275x8,275x6,275x5,225x15
Cable flys 37.5AMRAPx4
tricep ext 65xAMRAPx10
Chin ups 20x3
Cable Hammer curls AMRAPx10
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx4
25 lb DB DB Front raise and lateral raise super set AMRAPx3
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Close grip incline bench press
45x10,135x10,185x8,225x8,275x5,300x4,270x8x2,225x10
20lb DB Front raise & lateral raise super set AMRAPx3
tricep ext 75xAMRAPx4
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx4
Standing DB OHP 50x8,70x8,80x5,85x3,75x6x2 ,52.5x15
25lb DB Front raise AMRAPx3
30 sec 17.5 lb DB crucifix holds superset w/ lateral raises x3
Chest supported DB Rows
95x10,100x11,100x12,90x15
Chest supported rear delt DB fly 25x25x4
DB hammer curls 40x10x2,37.5x12x2,30x15
Preacher curl machine 15x5
Reverse curl 15x3
Still waiting for my pec to heal…
Power clean + push press
45x1,135x5,185x5,190x7,195x6,135x10
Lateral raise super set w/ front raise 20xAMRAPx3
tricep ext 80x15x3
Chin ups 18x3
Cable hammer curls 55xAMRAPx4
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx4
In for bench inspiration and skipping legs
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Seated OHP
45x10,135x5,185x5,230x2,235x2,185x9
NG DB Floor press 100x12,100x13
tricep ext 74xAMRAP x4
DB lateral raise superset w/ front raise
22.5xAMRAPx3
50lb BB curls 150 reps
Face Pulls AMRAPx4
Cable rear delt flys AMRAPx4
Close grip incline bench press
45x10,135x10,185x8,225x5,275x3,300x3,
315, 270x8,235
Low cable fly 22.5x15x3
tricep ext 75xAMRAPx4
Face Pulls AMRAPx3
Cable rear delt flys AMRAPx3
Chin ups 22
DB hammer curls 30xAMRAPx4
BB preacher curls 60xAMRAPx3
BB curls 50x100
BB reverse curls 40xAMRAPx2
How’s that pec?
Better, I’m using BPC 157 so I it’s healing faster. There’s still slight tightness/pain when i horizontally adduct my arm. I’m going to wait another 2-3 weeks to let it fully heal, then try flat bench pressing again.
Push press 45x10,135x5,185x5,225,235,245x2x1(fail)
185x8,135x12
Side lateral raises super set w/ front raises and rolling DB ext 22.5xAMRAPx3
Paused Dips 20
Paused Neutral grip lat pull downs
220x5x3,185x10
Face pulls AMRAPx2
DB Hammer curls 30xAMRAPx3
My right pec is fully healed now, I felt no pain while I was benching
Paused CGBP, did 315 w/ 3 sec pause.
45x10,135x10,225x5,275x5,315x1x3
Close grip decline bench press
275x5,295x5,225x16
Tricep ext 70xAMRAPx3
Lat pull down 220x5x3, 165x20
Face Pulls AMRAPx3
Cable hammer curls AMRAPx4
Cable rear delt flys AMRAPx3
I read a research article that found there is more tricep activation during the close grip decline bench press, so I’m going to try it for a couple of weeks and see if I notice a difference. My index fingers are where the knurling begins
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So are you gonna take it easy for a while still on the pec or nah?
Yea. I’m only benching heavy once a week now, and it’s all going to be low volume. I’m going to do all the high rep sets on the decline. I think that should reduce my chances of reinjuring my pec.
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