View Full Version : cat bench routine?

07-17-2005, 10:32 AM
i searched around for this, but couldnt find any posts, so im making one. has anybody here had any experience with this? its something that ive never really tried before. it inludes high amount of sets but low reps each set. here is a sample routine i found:
(off 300lb max)
1 - 9 - 3 - 195
2 - 9 - 3 - 204
3 - 6 - 3 - 210
4 - 6 - 3 - 216
5 - 6 - 3 - 225
6 - 6 - 3 - 234
7 - 5 - 3 - 240
8 - 5 - 3 - 246
9 - 4 - 3 - 255
10 - 3 - 2 - 264
11 - 3 - 2 - 270
12 - 3 - 2 - 276
13 - 3 - 2 - 285
14 - 3 - 1 - 294
15 - 3 - 1 - 300
16 - 1 - 1 - 306

Paul Stagg
07-17-2005, 12:01 PM
I prefer other means of training, but this might work for you.

Willing to invest 16 weeks in trying?

07-17-2005, 12:14 PM
idk, im just looking for ways to mix up my bench routine. i cant do half of the programs out on the web, because nowadays they all include chains, bands, board presses, heavy negatives, etc... which i have no way of doing. i lift by myself in my garage. i bench in my squat rack so i have safety bars that catch the bar if i fail, so i can go hard, i just dont have any of that fancy crap to play with.

Paul Stagg
07-17-2005, 12:20 PM
You don't need the fancy crap. No one needs chains or bands.

It's pretty easy to make boards, but you don't need those, either. My first 'board' press was off the container I kept my chalk in (I ended up shooting it off my chest and spraying chalk everywhere). In any event, you can build a program without that stuff.

IMO, you can do stick with benching, and just alter the rep range on an 'ME' day, and do just fine, or you can try some of the soviet stuff out there, or stick with straight western periodization. You really do just have to experiment and see what works for you. I think 16 weeks is a long time to train to get 6 pounds (2%) on a 300 pound bench.

07-17-2005, 02:11 PM
Like Paul said, you don't need bands or chains.

The routine you've shown looks fine. Are you doing anything else the rest of the week for bench? Volume does tend to take a pretty sharp nosedive with these kinds of programs (looks like week 10 for this one).

Paul didn't seem to excited to give it a shot for 16 weeks... Although I agree with him that 6 pounds isn't much, I think that you're going to HAVE to be willing to invest that kind of time into routines/programs if you want to get anywhere. You may end up at week 9 and say "There's no way I can keep up with this!" - on the other hand, you might be making great progress. No way to know for sure until you try.

07-17-2005, 02:34 PM
Why is it called a "cat bench routine"...

07-17-2005, 04:22 PM
Maybe he got it from the Strength Cats website (http://www.strengthcats.com/home.htm) or maybe it's a school program and the mascot is a cat...

07-17-2005, 11:02 PM
i just got done cutting so i figure my max will go up a lot quicker, yeah. but whos to say i cant move it up by more than 10 lbs per week if it gets too easy? and paul, you were talking about exactly what i was looking for: different variations of the numbers of sets and reps... do you have any links to any of these "soviet" or "western" routines? (im not too much in the know for any sites containing this sort of info, i have been following my schools trainer for the last 2 years and am just now beginning to do my own thing) thanks.