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View Full Version : Refocusing For Bench



Bosshogg300
03-27-2011, 06:25 PM
heres what i have gathered from reading and what i am going to implement in my training for bench
please read and let me know how it looks and tell me if there is anything i can improve

DE UPPER

Speed Bench- 9 sets of 3 using different grips and pausing at bottom

supp work- DB press 4set of 5 Or Low Pin Press

Rolling DB extensions- 4 sets of 8

Dips- 3sets of 10

Side raises, face pulls, behind neck pulldowns 3sets of 10

Latpulls- 3sets of 8


ME Upper

Reg bench-Bench w/bands, inclines 5 sets

Supp work - 1&2 boards , close grips, Floor press

Pushdowns- 3sets of 10

Military press 3sets of 6

Barbell rows , or cable rows 3sets of 10

Bosshogg300
03-28-2011, 12:55 PM
Anyone have any thoughts

AdamBAG
03-28-2011, 01:20 PM
You will know what is best for you. So it is tough to say that what you've written up is good or bad. Here are a couple of observations:

1) I have not heard of pausing speed work. I always do the reps as fast as I can while keeping good form.
2) Are you doing max effort work? I am not sure. It says "inclines 5 sets" and I'm not sure what this means. Normally max effort work is working up to a top or "max" set of 1-3 reps on a given exercise.

Here is an example of what I do. I've adapted this to my needs. It's not really much different to what you are doing.

Wednesday - Dynamic Effort
> Dynamic Bench: rotate accomodating resistance in 3 week waves - 9 sets of 3 or 5 sets of 5
> Overhead Press: 5/3/1 rep scheme
> Pullups: Minimum 40 reps, rotating grips, rotating rep schemes
> Low Intensity Tricep - Some type of extension or pushdown
> Rear Delt/Traps/Rotators

Sunday - Max Effort
> Max Effort Bench - week 1 full range, week 2 partial range, week 3 shirt work, repeat
> Lockout/High Intensity Tricep - high boards or rack lockouts
> Rows - various
> Rear Delt/Traps/Rotators

Bosshogg300
03-28-2011, 08:00 PM
my mistake i was trying to type this on my droid and its hard sometimes, but what i meant for the bench was for my main lift ME upper day, what ill do from my previous thread where i stated i think i respond better to full range better than partial is instead of doing partial for my main lift im going to rotate Regular bench, bench w/bands , inclines, and close grips, and do partial range movements for my supp work like board press with 1 & 2 boards, and floor press with a BB or DB. Also my rep scheme for my max main lift is 1-3 reps forgot to add that previously sorry. But i think i am going to start using the 5/3/1 rep scheme for my shoulder press work on my max day like you stated, also i do traps on my DE lower day is that fine to do it that way instead of on a upper day and could i add pullups to my ME lower day or would that not be a good idea

AdamBAG
03-29-2011, 09:16 AM
my mistake i was trying to type this on my droid and its hard sometimes, but what i meant for the bench was for my main lift ME upper day, what ill do from my previous thread where i stated i think i respond better to full range better than partial is instead of doing partial for my main lift im going to rotate Regular bench, bench w/bands , inclines, and close grips, and do partial range movements for my supp work like board press with 1 & 2 boards, and floor press with a BB or DB. Also my rep scheme for my max main lift is 1-3 reps forgot to add that previously sorry. But i think i am going to start using the 5/3/1 rep scheme for my shoulder press work on my max day like you stated, also i do traps on my DE lower day is that fine to do it that way instead of on a upper day and could i add pullups to my ME lower day or would that not be a good idea

Cool, I see what you are saying. That makes sense to me.

As far as traps/lats on lower days I think that is fine. I believe a lot of Westside guys used to do it that way and I've seen a few recently doing it again.

It sounds to me like you are figuring out on your own how to make the template work for you. That's the goal really.

Bosshogg300
03-29-2011, 02:24 PM
Well thanks for the input and fast responses