View Full Version : Beginner's Raw Bench Journey @75kgBW.

06-09-2009, 04:42 PM
My aim is to increase my bench by 10kg within 12 weeks. I am currently using the Westside template. I would still call myself a beginner. My current raw max is probably around 105kg. I am uncertain as to what is my max since the last time I tried to max out it just went wrong. I know that I can bench 100kg for 2 reps wide grip. My current weakness is off the chest strength. Comments and advice are welcome from everyone.

Monday ME Bench Day
Close grip bench press 6RM 70kg jumped to 80kg but failed after 4 reps.
Tate Presses 6x12 5kg.
Fry Presses 3x12 5kg.
Knee raises 3x10.

Tuesday Back
Pullups (really slow on the lowerring phase) 3x3.
Seated machine row. 3x10 45kg.
Overhand grip standing cable facepulls (really slow throughout). 3x10 15kg
Seated DB rear delt raises 3x12 5kg.
Alternating DB curls 3x12 5kg.

06-12-2009, 02:34 PM
Wednesday Legs
Squats 5x5 65kg
Lower Back Machine 3x10 50kg
Wide Stance Stiff Legged Deadlifts 3x10 60kg
Ab work

Thurs DE Bench Day
Bench Press 9x3 55kg
JM press 3RM 70kg

Friday Back
Pullups 8x3
Barbell Rows 3x10 60kg
T Bar Rows 3x10 60kg
T Bar Shrugs 3x15 40kg
Straight Arm Seated Rear Delt Raises 3x10 3kg
Barbell Curls 3x8 20kg
Ab and wrist work