Andre518
10-25-2008, 02:12 PM
Last night was the last night of my four week workout. Before I started this program I just benched 315lbs once a few days before for the 1st time so I based my percentages on 315lbs but by the end of week one I felt I could go up so I changed my percentages on the basis of 350lbs. I made good gains and by the end of week two I got 345lbs for one. At the end of week three I started adding 20lbs to all my benches and that is where I stayed until last night. I plan to take a few days off let things really recover and I will be going into the gym Tuesday and my goal is 365lbs for a max. I did attempt this weight once during my third week it came off the rack nice, came down nice, started to go but then it just felt like a brick wall on my chest and I could not push it. So we will see what happens on Tueday. I would be really happy to put 50lbs on my bench in four weeks. Here is the program I followed. I basised my squat percentages off of 400lbs.
Monthly training plan – 1
For bench press
Basis period (preparative time).
1 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
4.Flat Dumbbell Flies 8Х5.
5.Incline Sit-Ups 8Х5. Total: 92 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
2.Leg Extension 10Х5.
3.Bench press locality (Lockaut) 3Х6.
4.Parallel Bar Dips 6Х5.
5.Tricep pressdown (with straght bar) 8Х5.
6.Hyperextensions 8Х4. Total: 49 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
4.Pec Dec Flies 8Х5.
5.Latisimus dorsi. 8Х5.
6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.
4.Tricep pressdown (with straght bar) 10Х5.
5.Goodmorning 6Х5. Total for the week: 213 lifts
2 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Press 6Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5.
6.Incline Sit-Ups 10Х5 Total: 49 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
65% 5Х1, 55% 7Х1 (53)
2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
3.Bench press locality (Lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
5.Hyperextensions 8Х4. Total: 83 lifts
Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 70 lifts
Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press locality (Lockaut) 2Х5.
3.Standig Barbell Curl 8Х4. бицепсы
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week: 238 lifts.
3 week
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Leg Extension 10Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 47 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
2.Barbell Lunges 5+5Х5.
3.Bench press locality 3Х5.
4.Latisimus dorsi. 8Х5.
5.Hyperextensions 6Х4. Total: 52 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4. 8Х5.
5.Incline Sit-Ups 10Х4. Total: 39 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
2.Bench press locality 2Х6.
3.Parallel Bar Dips 4Х6.
4.Latisimus dorsi. 8Х5. Total: 00 lifts
Total for the week:138 lifts.
4 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 10Х5.
5.Hyperextensions 8Х5. Total: 86 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
2.Bench press locality 2Х5.
3.Pec Dec Flies 8Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
2.Leg Extension 8Х5.
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 8Х5.
5.Seated Goodmornings 5Х5. Total: 60 lifts
Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 10Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
Total for the week: 260 lifts.
Monthly training plan – 1
For bench press
Basis period (preparative time).
1 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
4.Flat Dumbbell Flies 8Х5.
5.Incline Sit-Ups 8Х5. Total: 92 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
2.Leg Extension 10Х5.
3.Bench press locality (Lockaut) 3Х6.
4.Parallel Bar Dips 6Х5.
5.Tricep pressdown (with straght bar) 8Х5.
6.Hyperextensions 8Х4. Total: 49 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
4.Pec Dec Flies 8Х5.
5.Latisimus dorsi. 8Х5.
6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.
4.Tricep pressdown (with straght bar) 10Х5.
5.Goodmorning 6Х5. Total for the week: 213 lifts
2 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Press 6Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5.
6.Incline Sit-Ups 10Х5 Total: 49 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
65% 5Х1, 55% 7Х1 (53)
2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
3.Bench press locality (Lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
5.Hyperextensions 8Х4. Total: 83 lifts
Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 70 lifts
Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press locality (Lockaut) 2Х5.
3.Standig Barbell Curl 8Х4. бицепсы
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week: 238 lifts.
3 week
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Leg Extension 10Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 47 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
2.Barbell Lunges 5+5Х5.
3.Bench press locality 3Х5.
4.Latisimus dorsi. 8Х5.
5.Hyperextensions 6Х4. Total: 52 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4. 8Х5.
5.Incline Sit-Ups 10Х4. Total: 39 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
2.Bench press locality 2Х6.
3.Parallel Bar Dips 4Х6.
4.Latisimus dorsi. 8Х5. Total: 00 lifts
Total for the week:138 lifts.
4 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 10Х5.
5.Hyperextensions 8Х5. Total: 86 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
2.Bench press locality 2Х5.
3.Pec Dec Flies 8Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
2.Leg Extension 8Х5.
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 8Х5.
5.Seated Goodmornings 5Х5. Total: 60 lifts
Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 10Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
Total for the week: 260 lifts.