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MShuff
12-21-2008, 09:54 PM
My favorite bench press article was your "Art of Triples". If you do not mind, I have a couple of questions. (1) About how many sets should be used? I have been doing three or four. (2) How low in weight should I try to go, also how heavy? Base this on a 350+ shirted bench. I am sixty-one and still trying to get better, but it seems like it gets harder every week. Thanks in advance and good luck in your lifting.

HP666
12-21-2008, 10:03 PM
61?? God bless you MS!! That's awesome that you still lift heavy and are still looking to get better. Very motivational.

RhodeHouse
12-22-2008, 07:13 AM
You work up on boards and do 1 set. There's more to that article. You do 3 weeks of triples, a week out of the shirt, 3 weeks of doubles, a week out, and 3 weeks of singles. With a 350 bench, I'd shoot for 375 or so as the highest single. So, count back and drop 15lbs off of each week.

375x1
360x1
345x1
Out of shirt
330x2
315x2
300x2
Out of shirt
285x3
270x3
255x3

There's your 12 week cycle

MShuff
12-22-2008, 08:13 AM
Thanks for the additional info.

vdizenzo
12-22-2008, 05:51 PM
Rhodes set it up perfectly for you. He's a great coach listen to him. Much respect for you lifting. Rock on!

RHarris
12-22-2008, 06:16 PM
I am sixty-one and still trying to get better, but it seems like it gets harder every week. Thanks in advance and good luck in your lifting.

Great Stuff... and don't let anyone discourage you because you CAN continue to improve. One of my training partners, Dan Martin, 68 y.o. at 181 and has continued to set all time PRs for himself including competition lifts of 315 bench and 529 DL. (He's hit as high is 540 DL during training.)

Train hard - Train smart and the gains will continue to come.

Best,
Robert Harris
Las Vegas, NV

mosley1990
12-24-2008, 11:11 PM
apparently i def. need to start doing this. Dang. ive been wasting time i suppose. Rhodes or anyone really...once i get my form down and a true max could you help me set up a 12 week program like this? Also...MS, great work man, truely inspiring. Keep us posted on how it works for you.

Chalky Palms
12-24-2008, 11:56 PM
It's not that complicated, you subtract 15 lbs each week starting with your max and add a rep on the 4th week and again on the 9th week.

powerboy93
12-25-2008, 01:48 PM
wow 61, nice... just shows ur never too young or never too old to GET BIG and STRONG

MShuff
12-25-2008, 08:00 PM
I would like to clarify a little about my lifting. I have been lifting for thirty-five years, so I am not just starting out. The last three years I have started pushing the bench press. I did not bench 300 until I was 42, and can do 315-320 raw at 61. I do not consider myself to be a great bencher by any means, although I have held my own in my age and weight divisions. I constantly read and digest what I read on the internet concerning powerlifting. I appreciate guys like Vinny and Rhodehouse taking time to respond to my question. To the young ones out there, your best days are in front of you. Lifting weights is my life and has been a stress relief for many years. "Do not go gently into that good night"

vdizenzo
12-25-2008, 08:44 PM
I would like to clarify a little about my lifting. I have been lifting for thirty-five years, so I am not just starting out. The last three years I have started pushing the bench press. I did not bench 300 until I was 42, and can do 315-320 raw at 61. I do not consider myself to be a great bencher by any means, although I have held my own in my age and weight divisions. I constantly read and digest what I read on the internet concerning powerlifting. I appreciate guys like Vinny and Rhodehouse taking time to respond to my question. To the young ones out there, your best days are in front of you. Lifting weights is my life and has been a stress relief for many years. "Do not go gently into that good night"

I love it! No need to go gently.