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View Full Version : My 12 week bench training cycle...starts Jan 3rd



NickW
12-26-2006, 07:19 AM
Here is the training cycle I will be following for the next 12 weeks. It will involve a lot chains and bands, plus a lot more accessory work than I am used to. I am just going to write out my ME days (always wednesdays), my DE days will just consist of speed work with 315-405 + doubled purple bands. I am trying to avoid the overtraining that has occured in past training cycles where I went heavy more than once a week. The weights listed will be before the bands and chains are added. I will be using doubled purple bands unless otherwise noted. I will be using a lot of ETS for this training cycle, lol.
Here is the plan:

Weeks 1-2: close grips + 85lbs of chains
warm up
500x5x2sets
525x3x2sets
550x1x2sets

4 sets of 15 reps of incline db press
4 sets of 15 reps of shoulder press

tate presses 3x10, skull crushers 2x10, pushdowns 2x10

weeks 3-4: flat bench + 85lbs of chains
warm up
515x5x2sets
535x3x2sets
575x1x2sets

4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press

tate presses 3x10, skull crushers 2x10, pushdowns 2x10

weeks 5-6: flat bench + bands
warm up
425x5x2sets
450x5x2sets
500x3x2sets

4 sets of 15 reps of incline db presses
4 sets of 15 reps of shoulder press

tate presses 3x10, decline skulls crushers 2x10, pushdowns 2x10

weeks 7-8: close grip bench + 85lbs of chain
warm up
525x5x2sets
550x3
575x2
600x1
615x1

4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press

tate presses 3x10

weeks 9-10: flat bench + 85lbs of chain + monster mini bands (doubled)
warm up
525x5x2
550x3
575x1
600x1
615x1

4 sets of 15 reps of incline db presses
4 sets of 15 resp of shoulder press

tate presses 4x10, decline skull crushers 3x10, pushdowns 3x10

week 11:
rest

week 12:
max out with straight weight

NickW
12-26-2006, 09:00 AM
I am looking forward to this training cycle, the weights listed are approximations, I will try and stick to them as much as possible, but will deviate if needed (may go heavier, may not get all the reps, etc, etc.), I will post up if anything goes differently than what I have written out.

Chubrock
12-26-2006, 09:55 AM
All I gotta say is that you're a massive man haha. Your strength is unbelievable, as if you don't already hear that on a constant basis.

Stumprrp
12-26-2006, 10:03 AM
wow cant wait to see how this goes, those numbers are nuts

KevinStarke
12-26-2006, 10:55 AM
Training cycle looks great man, really big weights. Looking forward to seeing what kind of progress you make big man.

NickW
12-26-2006, 11:37 AM
I am planning on doing a contest in Chicago shortly after I finish this training cycle, that is when I will see how well this training cycle has actually worked for me. Thank you all for your kind comments!

chris mason
12-28-2006, 07:39 PM
I am planning on doing a contest in Chicago shortly after I finish this training cycle, that is when I will see how well this training cycle has actually worked for me. Thank you all for your kind comments!


Looks good Nick! You are one strong mofo!

smokinHawk
12-28-2006, 09:06 PM
eager to see you get that 700+ raw!, i know you got it in you.
good luck, it will be insteresting to see you progress.

will you be competing in the arnold classic benchpress comps?

NickW
12-29-2006, 03:33 AM
I am actually hoping to hit higher numbers than those listed once I get used to the volume of these workouts, but we shall see, lol. I am not benching at the Arnold, although I would really like to...its hard seeing all those weights and other people benching without wanting to get in on the action. I might have to break into the animal cage and take the bench hostage, lol.

WillKuenzel
12-29-2006, 06:18 AM
You've said that overtraining has been a problem in the past? I understand the increased volume at the beginning but might it be a good idea to back down on the tricep work towards the end of the cycle? With the higher tricep volume at the beginning to build up the endurance but while its high let it carry you through the later weeks so you can back down the volume to help prevent overtraining.

NickW
12-29-2006, 07:42 AM
I am backing it down slightly at the end, but might have to go even lower. It all depends on how I feel. I wasn't overtraining by doing too much volume in one workout though, it was due to multiple heavy workouts per week. We shall see, if I feel it is too much then I will back it down. The emphasis is put on my triceps because that is the weak link in my bench. If I had my pushing power and Wolfe's triceps I would have had the record a long time ago.

WillKuenzel
12-29-2006, 09:14 AM
Gotcha. I didn't know specifics so just decided to ask. I just thought that it might have been too much tricep work but if that's the weak point then that's what you got to do. I didn't know where the overtraining came from, if it was from CNS burn out or lack of muscle recovery. My issues tend to be the volume of workouts and not lack of heavy workouts.

You're strong as hell so no doubt you'll lift big. Good luck with the routine, it looks good. I wish I could do it but just probably a bit too much volume for me. ;) I've got something similar for my next bench cycle so I'll take a few notes. Thanks for the response.

NickW
12-29-2006, 04:58 PM
No problem, I will post any changes I make to the workouts (weights, reps, volume, etc) after every workout. Feel free to offer any advice you have or ask any questions, I'll be more than happy to take any constructive criticism I can get.

P.s. I know my overtraining was due to lack of sufficient rest, the bigger you get the more rest you need....something I would do to remember more often.

Fuzzy
12-29-2006, 05:53 PM
^^^ So you have to get out of bed, sprint to the gym, fit all that in one hour and be back for 23 hours of sleep?

Good luck :p

Ok, Im saving that whole thing in a word doc, Im thinking this will be good for strength drive in 08 if everything goes to plan.

But how many people warm up with that!?!?!?!? Holy crap dude!

NickW
12-29-2006, 06:26 PM
^^^ So you have to get out of bed, sprint to the gym, fit all that in one hour and be back for 23 hours of sleep?

Good luck :p

Ok, Im saving that whole thing in a word doc, Im thinking this will be good for strength drive in 08 if everything goes to plan.

But how many people warm up with that!?!?!?!? Holy crap dude!

I won't be sleeping for 23hrs, but I will be needing a lot more sleep than I am getting now, lol. I plan on knocking myself out with nyquil if I can't fall asleep by 10pm, but I don't think that will be a problem with this routine. Eating and drinking (especially protein shakes) will be as important as the amount of rest I get. I plan on getting 1.5gms of protein for every pound of lean bodyweight.

Fuzzy, you are a strong kid, those numbers are very impressive for only being 14!

bill
12-29-2006, 06:42 PM
Nick great to see you posting here. So are you staying out of shirted benching?

NickW
12-29-2006, 07:43 PM
for the next 13 weeks, yes. After that I will be toying around with some new shirts from Titan! I may even play around with them after my heavy raw sessions that focus on my triceps. After this training cycle I will be dying to get into shirted lifting again, I miss it already.

Fuzzy
12-29-2006, 08:35 PM
OMG, i love you, GO RAW, STAY RAW!!!

vdizenzo
01-11-2007, 11:16 AM
Looks good Nick. When you are posting your weight approximations are you including the band tension and/or chain weight?

I just could not seem to get that elusive 600. Funny though, I had not trained raw bench for over a month and I repped 500 for 5 and 545 for a couple. I think I overtrained my raw work for the past year+. I am definitely a guy who responds to the less is more model when it comes to training. I'll probably start a log on here so I can see what you all think.

smokinHawk
01-11-2007, 01:23 PM
post some updates nick.

NickW
01-11-2007, 03:44 PM
Been sticking to the numbers posted (but cheated a little and went up to 575+85lbs of chain for a single last night w/ normal grip). I am liking the program so far, but think I will see more gains once I drop the sets in a few weeks. I respond to lots of heavy weights, just doing a little preparatory conditioning before I start handling big weights.

Vin, the weights listed are before the chains/bands are added in. Also, can you post some of your raw lifting vids? I remember wanting to mention something to you after seeing one of them a while back, but I forgot to do it and can't remember what it was.

vdizenzo
01-11-2007, 07:04 PM
Here are some vids

585 from 10/05 (training lift)
http://www.powerliftingvideo.com/request.php?128

575 from 11/05
http://www.powerliftingvideo.com/request.php?173

600 miss from 10/06
http://www.powerliftingvideo.com/request.php?180

Bob
01-12-2007, 05:30 PM
Wow.. those are awesome vids!! That 585 looked so easy... thanks Vin.

Nick - you got any vids with your chains and bands? Those would be inspirational..

NickW
01-12-2007, 09:00 PM
nope, don't have a camera, wish I did though.

Vin, for the life of me I still can't remember what it was I was going to tell you. That 600 looked like it just went back a little too far on you, you definitely have it in you.

vdizenzo
01-12-2007, 09:10 PM
nope, don't have a camera, wish I did though.

Vin, for the life of me I still can't remember what it was I was going to tell you. That 600 looked like it just went back a little too far on you, you definitely have it in you.

Thanks, I think I got in a habit of lowering/dropping the bar too quickly. It threw off my timing and control. I'm going shirted for now. I will not completely stop pressing raw, but it will not be my focus.

vdizenzo
01-12-2007, 09:11 PM
Wow.. those are awesome vids!! That 585 looked so easy... thanks Vin.

Nick - you got any vids with your chains and bands? Those would be inspirational..

Thanks, I was really excited about that 585. My first unassisted bench with 6 wheels on each side.

bigbadwolfe
01-13-2007, 06:42 AM
Vin,
Those were great lifts man, and I loved the intensity at the end of the 585 :)

And who you calling skinny? Hahaha!!!

waynedang
01-13-2007, 07:18 AM
Vin do you bench thumbless in a shirt also?

vdizenzo
01-13-2007, 08:44 AM
Vin do you bench thumbless in a shirt also?

Yes, I do.

KevinStarke
01-13-2007, 11:24 AM
Awesome benching in the videos man, 600'll come soon. Southside is a great gym i've been a few times. Noticed Billy in the first video, havn't seen him since I trained at Hollywoods.

NickW
01-14-2007, 06:56 PM
Today I worked up to 635 (315x5, 405x5, 500x5, 550x3, 585x3, and then 635) for an easy single on flat bench, then did 4 sets of 15 on incline with the 130lbers, and then worked up to 600 for 2 reps on the hammer strength shoulder press (not really a representation of what I can really do, lol, not quite that strong). Not super heavy for chest, but my shoulders were frigg'n killing me when I was done, they were sore for about half an hour afterwards. I am going to be hurting for a while I think, lol. I am getting a lot bigger in the chest, shoulders, and tris but my weight is not going up...which doesn't really bother me.

chris mason
01-14-2007, 07:12 PM
Here are some vids

585 from 10/05 (training lift)
http://www.powerliftingvideo.com/request.php?128

575 from 11/05
http://www.powerliftingvideo.com/request.php?173

600 miss from 10/06
http://www.powerliftingvideo.com/request.php?180


Great strength! You should post more vids.

Chris

waynedang
01-14-2007, 07:46 PM
Today I worked up to 635 (315x5, 405x5, 500x5, 550x3, 585x3, and then 635) for an easy single on flat bench, then did 4 sets of 15 on incline with the 130lbers, and then worked up to 600 for 2 reps on the hammer strength shoulder press (not really a representation of what I can really do, lol, not quite that strong). Not super heavy for chest, but my shoulders were frigg'n killing me when I was done, they were sore for about half an hour afterwards. I am going to be hurting for a while I think, lol. I am getting a lot bigger in the chest, shoulders, and tris but my weight is not going up...which doesn't really bother me.

Looking strong! Where are you training at now Nick?

NickW
01-14-2007, 08:34 PM
Looking strong! Where are you training at now Nick?

I do my heavy chest work at Quads on weds, the rest of the week is done at various gyms in the area. This workout was done at Pinnacle in South Bend.

vdizenzo
01-14-2007, 09:02 PM
I am getting a lot bigger in the chest, shoulders, and tris but my weight is not going up...which doesn't really bother me.

Is that even possible you freak. Keep smashing the weights brutha!

NickW
01-14-2007, 09:54 PM
Is that even possible you freak. Keep smashing the weights brutha!

LOL, thankfully yes it seems to be possible. I am actually in much better shape now than I have been in for a while and am starting to like the way I look a little bit more. I never thought I would feel comfortable at this weight, but now that I am doing a little bit of a recomp diet it is much easier to get around. I will try and get some vids next weekend, my buddy I train with in South Bend has a digi cam.

wls
01-18-2007, 08:50 PM
600 miss from 10/06
[powerliftingvideo.com/request.php?]

Is that Zane McCaslin in the background?