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Thread: Up Your Bench Press 30lbs in 30 days!

  1. #76
    Senior Member SoreFoot8343's Avatar
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    wow

    I gatta definatly try this.. Just 1 question.. Can one pull this off 6 weeks before a meet?

  2. #77
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    Here's a link that shows you where you currently are if you don't know exactly what your one rep max is.

    keithpayne.homestead.com/files/estmax1.htm

    It won't allow me to post the link because my post count is too low.

  3. #78
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    so now that some of us have completed the workout...what is a good training regiment to work out full body to do?

    I have been told that my old workout has been over training and would like to avoid that

    this is what I have been doing in the past (sorry for the long post!)

    3X5 DB bench
    3X5 DB incline bench
    3X5 DB decline bench
    3X10 flys
    3X10 triceps pull down
    3X10 skullcrushers


    4X10 bent over row DB
    4X10 seated row
    4X10 lat pull downs
    3X5 heavy rows
    4X10 lower back workout (not sure what their called, like reverse crunches?)
    4X10 preacher curls
    4X10 curls
    4X10 hammer curls


    3X10 squat
    3X10 seated calf raises
    3X10 hamstring raises
    3X10 quad raises
    3X10 standing calf raises
    3X10 leg press


    3X10 DB military
    3X10 DB front delt raises
    3X10 flat bar raises (not sure what these are called either)
    4X10 shrugs
    3X10 shoulder press with machine
    and a few forearm workouts

  4. #79
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    This is a good thread

  5. #80
    Senior Member jmccown's Avatar
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    Hadn't had a chance to report back. Last Friday went really well. Warmed up with a couple sets of 375, then done 390 2 sets of 2 with no struggle whatsoever. I was stoked. I thought about throwing some more weight on there but resisted. Really looking forward to this Friday, 405 2x2. Will max next week. I think it will be good results. I've put on about 6 lbs since starting this routine as well, only due to not doing cardio at all. So weighing in at 235 right now. Another good thing about this routine, I've become a more regular squatter and deadlifter - two things I've neglected in the past.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  6. #81
    Administrator chris mason's Avatar
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    Quote Originally Posted by hopie View Post
    Hi guys, first post here... going to give this a run, just maxed this week on bench (got 270) hoping to be @ 300 in 4 weeks. Thanks in advance to that guy that wrote this!

    You're welcome!


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  7. #82
    Administrator chris mason's Avatar
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    Quote Originally Posted by SoreFoot8343 View Post
    I gatta definatly try this.. Just 1 question.. Can one pull this off 6 weeks before a meet?
    Definitely. In fact, wait until 5 weeks out and test your new max at the meet. That is exactly what Justin Tooley did and he was very happy with the results.


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  8. #83
    Administrator chris mason's Avatar
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    Quote Originally Posted by jmccown View Post
    Hadn't had a chance to report back. Last Friday went really well. Warmed up with a couple sets of 375, then done 390 2 sets of 2 with no struggle whatsoever. I was stoked. I thought about throwing some more weight on there but resisted. Really looking forward to this Friday, 405 2x2. Will max next week. I think it will be good results. I've put on about 6 lbs since starting this routine as well, only due to not doing cardio at all. So weighing in at 235 right now. Another good thing about this routine, I've become a more regular squatter and deadlifter - two things I've neglected in the past.
    Awesome! I am excited to see how you do!


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  9. #84
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    Quick quezzie, the 30 rep set of dumbbells on the Friday, what exactly is the purpose of it? I just did the Friday of week 3(MY days are different) and it seems to be going really well, but I somehow totally forgot about doing the 30 rep thing

  10. #85
    Administrator chris mason's Avatar
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    Quote Originally Posted by DiViN View Post
    Quick quezzie, the 30 rep set of dumbbells on the Friday, what exactly is the purpose of it? I just did the Friday of week 3(MY days are different) and it seems to be going really well, but I somehow totally forgot about doing the 30 rep thing

    It helps to build muscular endurance and promotes recovery and hypertrophy.


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  11. #86
    Senior Member jmccown's Avatar
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    Divin - I think the 30 rep DB set is one of the most critical points in this routine. If you're in week 3 have you done this at all during the course of the 3 weeks?


    Update on my progress - I finally finished up with the 4 week workout on Friday - done first set of 405x2 with no problem. The second set I couldn't lock out the second rep, but was dang close. I think I done too many warmup sets. Done 135x15, 225x10, 315x3, 365x2 for warmups, then done my working sets with 405. I'm thinking I would have not had any problems with locking out the second rep if I hadn't done the 315 and 365 warmups. I just wanted to make sure I was loose for the heavy stuff though. Nonetheless, it felt great being able to work out with this much weight. I'm going to do a 1RM this week, maybe on Friday. Today is my first day back in the gym this week, I'm thinking I'll do some speed bench sets today to prepare for the max on Friday. What do you guys think?
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  12. #87
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    This looks like just what I need to up my lousy bench.

    Chris, what would be a good routine to follow this up with? I've been seriously lifting for a couple years now, and my lifts are:

    Dead: 410 x 5
    Squat: 310 x 5
    Bench: 230 x 4 (let's hope this program gets my bench up!)

    Thanks for the program and any and all insight you have to offer.

  13. #88
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    Thanks i'm downloading it right now i'll start next week after i try some stuff!

  14. #89
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    Quote Originally Posted by jmccown View Post
    Divin - I think the 30 rep DB set is one of the most critical points in this routine. If you're in week 3 have you done this at all during the course of the 3 weeks?


    Update on my progress - I finally finished up with the 4 week workout on Friday - done first set of 405x2 with no problem. The second set I couldn't lock out the second rep, but was dang close. I think I done too many warmup sets. Done 135x15, 225x10, 315x3, 365x2 for warmups, then done my working sets with 405. I'm thinking I would have not had any problems with locking out the second rep if I hadn't done the 315 and 365 warmups. I just wanted to make sure I was loose for the heavy stuff though. Nonetheless, it felt great being able to work out with this much weight. I'm going to do a 1RM this week, maybe on Friday. Today is my first day back in the gym this week, I'm thinking I'll do some speed bench sets today to prepare for the max on Friday. What do you guys think?

    I wouldnt do anything on bench for a week, you are probably a little over trained you should come back real strong if you take a week off and maX.

  15. #90
    Senior Member jmccown's Avatar
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    I am going to take your advice Darracq. I done speed bench on Tuesday and my joints have been killing me all week afterwards. I have been taking glucosamine. I'll max on Monday and report back.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  16. #91
    Administrator chris mason's Avatar
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    Quote Originally Posted by adamnur View Post
    This looks like just what I need to up my lousy bench.

    Chris, what would be a good routine to follow this up with? I've been seriously lifting for a couple years now, and my lifts are:

    Dead: 410 x 5
    Squat: 310 x 5
    Bench: 230 x 4 (let's hope this program gets my bench up!)

    Thanks for the program and any and all insight you have to offer.
    I think a Westside template would be best after this program. I suppose I should qualify that with it depends on your goal?


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  17. #92
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    Well I'm trying to get as big as possible. Went from 155lbs two years ago to 220 now with about the same BF%. Now on the way to 240. I'd like to eventually in a couple years, get to 230-240 cut (fingers crossed).

    Where can I find information on a Westside template, if you'd be so kind?
    Last edited by adamnur; 09-06-2008 at 10:14 PM.

  18. #93
    Administrator chris mason's Avatar
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    Go to www.westside-barbell.com. There are a ton of articles posted which you can read.

    Chris


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  19. #94
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    My 30 days...

    Just completed using Chris' 30lbs in 30 days as a meet prep for the 100%RAW Steel Valley meet. I hit 455 at 214 BWT in comp...and just missed at 460. So, in a nutshell, I went from a 460 Touch-n-go gym lift to barely missing 460 in competition. For me that is about a 20lb swing over 4 weeks. Not too shabby at all

    I was dubious regarding the loading, but it definitely did the trick.

    Thank you Chris! BTW: The Maximum Mass stack that I got to go with this was a big help in bumping up my intake over the 4 weeks.

    Performance Jim Patterson Running Chris Mason's 30lbs in 30 days bench plan

    ________________________________________
    Running Chris Mason's 30lbs in 30 days bench plan
    Post by jimpatterson on Aug 5, 2008, 2:29pm

    Tue 05-Aug-08

    Ok...I had a 4-week peaking cycle in mind for my next meet Sept. 6th in Martins Ferry, OH.

    Decided to give Chris Mason's "Up Your Bench Press 30lbs in 30 days!"

    So, given that I am shooting for 460+ on bench in the 220's at the meet, I sent Chris Mason a PM to ask if he knew how the program works with more advanced trainees. Chris was very quick to respond in the affirmative, relating to me that he had a guy hitting 440 in-comp, who added 25 lbs using the routine.

    Starting point: 210lbs bodyweight, 460lbs TNG 1RM. I just missed 460 in competition at the Tri-State in March, hit 450 in-comp a couple of times.

    Ran a quick 1RM workout on Saturday, 2 Aug, where I worked up to 465, missed twice, went out-of-the-groove high both times...so I'll stick with 460 as the number. I also plan on adding 1000 calories/day to my diet starting next week.

    Using Chris' table I worked up what my plate loads will be:
    % 1RM RepsXSets Week 1 Week 2 Week 3 Week 4
    65% 3X3 300 315 330 350
    75% 2X3 345 360 375 390
    85% 2X2 390 410 430 450


    So today I got off to a so-so start, got to the gym late.

    I'm shifting my routine to a Tuesday/Thursday/Saturday split.

    BWT:210

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X300X3 This was killing me, I just came off of 4 weeks heavy reps doing 4 sets of 8 at 325...BUT I will follow the plan warning to keep exactly to the working sets.

    Skullcrushers, 20# bar:
    10X110
    10X110

    Tricep Pushdowns:
    10X105

    Squat, still nursing a pulled flexor:
    8X45
    8X135
    5X225
    5X225

    Lat Pulldowns, curl grip:
    10X150
    10X150

    Out of time, skipped calf raises & crunches.
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jeffwilson on Aug 5, 2008, 3:17pm

    I got an e-mail with a link to this program too and thought about giving it a shot because my bench is God awful, but I had yet to get to the forums to actually see the workout...

    Is that assistance work included in the program or did you add it in yourself?

    Hope it works out for you sir, looking forward to watching the progress!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 8, 2008, 7:53am

    Yes, the assistance work is included in the program. It's mostly on the 1st and 3rd days.

    Thu 7-Aug-08

    BWT:211

    Rotator cuff prehab

    Flat Bench warmups:
    10X45
    10X135
    8X225

    Bench working sets:
    3X345
    3X345

    Triceps Pushdowns:
    10X120

    Deadlift:
    8X135
    8X225
    3X275
    3X275

    Situps, sideways left-right:
    2X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 11, 2008, 10:01am

    Sat 9-Aug-08

    BWT 210

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225
    5X315

    Bench Working sets:
    2X390
    2X390

    DB bench press (havent done dumbells in *forever*)
    160X25 (2 - 80lb dumbells)

    Skull crushers, 20#bar:
    8X120
    8X120

    Triceps pushdown:
    120X10

    Leg Press (assume 45# empty)
    8X135
    8X225
    6X315
    6X405
    6X495
    6X585
    6X675

    Lat Pulldown, curl grip:
    10X180
    10X180

    Calf raise:
    10X50
    10X50

    Ab crunches (leg lift):
    1X10
    1X10
    1X15

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 8:29am

    Tue 12-Aug-08

    Way crowded at the gym tonight...

    10 minutes cardio

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X315
    3X315
    3X315

    (secret bonus rep not on "the plan")
    1X405

    Skullcrushers 20# bar:
    10X110
    10X120

    Lat Pulldown, curl grip:
    10X165
    10X165

    Triceps pushdown:
    10X120

    Out of time!

    Thu 14-Aug-08

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Flat bench working sets:
    3X360
    3X360

    Triceps Pushdown:
    10X120

    Deadlift:
    8X135
    8X225
    3X285
    3X285

    Ab Crunch:
    2X10

    Sat 16-Aug-08

    BWT 211

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225
    3X315

    Bench Working sets:
    2X410
    2X410 Felt really good...nice soft touch on the chest and then back up, zero bounce.

    DB bench press
    170X29 (2 - 85lb dumbells)

    Skull crushers, 20#bar:
    8X130
    8X130

    Triceps pushdown:
    120X6

    Leg Press (assume 45# empty)
    8X135
    8X315
    6X405
    6X495
    6X585
    6X675

    Lat Pulldown, curl grip:
    10X180
    10X180

    Calf raise:
    8X70 cramping hard!
    8X70

    Ab crunches (leg lift):
    1X10
    1X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 8:51am

    Impressions so far on the plan:

    I started very skeptical of the loading...I tend to go heavy most of the time. During my CNS cycles I use the Buckeye routine, which pyramids up to 95% 1RM every week. My heavy reps phase uses 4 sets of 8 at 70% 1RM every week....so between the two I used to a lot of heavy work. The first two weeks on this pal have had me feeling like a complete slacker at the gym; however I have only "cheated" and gone heavier on the bench working sets than proscribed once.

    That being said, this week the heavier stuff felt better, and the doubles at 410 actually felt very strong, very smooth, which dispels my concerns about losing power from the reduced workload. Looking forward to see how this week goes.
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 11:47am

    Mon 18-Aug-08

    Moving Tuesday's workout to today due to Dr. appt tomorrow. adding insult to injury, I'm short on time.

    BWT 211

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225

    Working sets:
    3X330
    3X330
    3X330

    Cutting triceps due to time and soreness.

    Squats:
    8x135
    5X225
    5X225 this didn't feel good either:?

    Lat Pulldown, curl grip:
    10X180
    10X180

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 25, 2008, 9:07am

    Thu 21-Aug-08

    Still sore from Dr. Appt...bench only today hahahaha

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Bench working sets:
    3X375
    3X375

    Sat 23-Aug-08

    BWT: 212

    Flat bench warmup:
    8X45
    8X135
    8X225
    3X315
    1X365

    Bench working sets:
    2X430
    2X430 2nd rep of first set felt a little rough...second set both reps felt very stong...almost like the CNS was still warming up.

    Dumbell bench, 2 - 85 lbs dumbells:
    30X170

    Skull crushers:
    8X120
    8X130

    Triceps pushdown:
    10X120

    Leg Press (assume 45# empty)
    8X135
    8X315
    6X495
    6X585 short on time

    Lat Pulldown, curl grip:
    10X180
    6X200

    Calf on leg press:
    10X295
    10X365

    Ab crunches :
    1X10
    1X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jeffwilson on Aug 25, 2008, 3:12pm

    Nice workout all around Jim, glad to see the workout seems to be living up to it's promises
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 31, 2008, 11:11pm

    Ok...long week just haven't had time to keep up!

    Thanks Jeff! So far it seems to be working nicely as a peaking routine with no signs of overtraining.

    Tue 26-Aug-08

    Short on Time!!! (story of the week)

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X350
    3X350
    3X350

    Skull crushers:
    10X130
    10X130

    Squats:
    8x135
    5X225
    5X225 The hip flexor is finally starting to feel better

    Lat Pulldown, curl grip:
    10X180
    10X180


    Thu 28-Aug-08

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Bench working sets:
    3X390
    3X390

    Skull crushers and lat pulldowns...can't remember exactly...at 38 I'm having a "senior moment" already

    Sat 30-Aug-08

    BWT: 213

    Trying out the new LA Fitness in the area. (the GM is an ADAU 242/275 powerlifter that we've done meets with...hahaha not expecting to get yelled at for chalk) I was pretty impressed by the facility, very much so in fact. My only complaint is that the benches were narrow (8") with kinda thick padding...they were tall enough though. There were plenty of benches though, 3 each of flat, incline, and decline.

    Flat bench warmup:
    8X45
    8X135
    8X225
    5X315
    1X365
    1X405

    Bench working sets:
    2X450 First one was kinda sloppy. Got stuck halfway up on number two needed some spotter love.
    2X450 Just like last week the second set went much better than the first! The second rep still needed some spotter help at the midpoint. The first rep was very strong. I guess it was more like 1.5X450 for two sets Judging by the feel of it, I'd say that with a competition bench with a wide, hard back, I would have picked up the second rep.

    Dumbell bench, 2 - 90 lbs dumbells:
    25X180

    Triceps pushdown:
    10X120

    Lat Pulldown, curl grip:
    10X190
    6X190

    Done!

    Ok...the plan for the Tri-State on the 6th:

    Warm up to a single at 365-385

    Opener: 430
    2nd: 455
    3rd: 460 - 465
    4th: 465 - 470
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Yesterday at 10:09am

    Things went well for me overall. I weighed in at 214.6 in clothes...after stopping at McDonald's for a Sausage, egg & cheese McGriddle meal and some drinks.

    I opened at 430 which went up pretty easy. Went to 455 on the 2nd...and that went up pretty easy to, dispite a little sloppy form, I got a little uneven on the take off, and had to correct on the way up for an even lockout. Jack Daniels came up to me afterward and said something to the effect of: "fantastic brute strength...your form sucked and yet you still just muscled it up! "...I told him that *was* my good form

    460 went off my chest like a shot, but my right arm got hung up at the triceps handoff. Bad form again. This was a bummer because the strength really was there. So, no 460 and no 4th attempt at 465...but I moved the sticks by 5lbs in-comp.

    Next meet, my 2nd attempt will be 460.

  20. #95
    Senior Member littleman19's Avatar
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    hey chris, i pulled something in my leg (my hip abductor i think) and so i wanted to do this template for the next month to work on my bench while letting the injury completely recover. basically, i would keep everything the same except doing really light weight (like >135lb) for squats and deads for rehab instead of going heavy. does this sound fine or is the heavy leg work everyday an important aspect of the program that affects your bench?
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  21. #96
    Administrator chris mason's Avatar
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    Quote Originally Posted by littleman19 View Post
    hey chris, i pulled something in my leg (my hip abductor i think) and so i wanted to do this template for the next month to work on my bench while letting the injury completely recover. basically, i would keep everything the same except doing really light weight (like >135lb) for squats and deads for rehab instead of going heavy. does this sound fine or is the heavy leg work everyday an important aspect of the program that affects your bench?

    I think given the circumstance that is just fine and you will still see great progress with your bench.

    Chris


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  22. #97
    Administrator chris mason's Avatar
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    Quote Originally Posted by Toolpod View Post
    Just completed using Chris' 30lbs in 30 days as a meet prep for the 100%RAW Steel Valley meet. I hit 455 at 214 BWT in comp...and just missed at 460. So, in a nutshell, I went from a 460 Touch-n-go gym lift to barely missing 460 in competition. For me that is about a 20lb swing over 4 weeks. Not too shabby at all

    I was dubious regarding the loading, but it definitely did the trick.

    Thank you Chris! BTW: The Maximum Mass stack that I got to go with this was a big help in bumping up my intake over the 4 weeks.

    Performance Jim Patterson Running Chris Mason's 30lbs in 30 days bench plan

    ________________________________________
    Running Chris Mason's 30lbs in 30 days bench plan
    Post by jimpatterson on Aug 5, 2008, 2:29pm

    Tue 05-Aug-08

    Ok...I had a 4-week peaking cycle in mind for my next meet Sept. 6th in Martins Ferry, OH.

    Decided to give Chris Mason's "Up Your Bench Press 30lbs in 30 days!"

    So, given that I am shooting for 460+ on bench in the 220's at the meet, I sent Chris Mason a PM to ask if he knew how the program works with more advanced trainees. Chris was very quick to respond in the affirmative, relating to me that he had a guy hitting 440 in-comp, who added 25 lbs using the routine.

    Starting point: 210lbs bodyweight, 460lbs TNG 1RM. I just missed 460 in competition at the Tri-State in March, hit 450 in-comp a couple of times.

    Ran a quick 1RM workout on Saturday, 2 Aug, where I worked up to 465, missed twice, went out-of-the-groove high both times...so I'll stick with 460 as the number. I also plan on adding 1000 calories/day to my diet starting next week.

    Using Chris' table I worked up what my plate loads will be:
    % 1RM RepsXSets Week 1 Week 2 Week 3 Week 4
    65% 3X3 300 315 330 350
    75% 2X3 345 360 375 390
    85% 2X2 390 410 430 450


    So today I got off to a so-so start, got to the gym late.

    I'm shifting my routine to a Tuesday/Thursday/Saturday split.

    BWT:210

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X300X3 This was killing me, I just came off of 4 weeks heavy reps doing 4 sets of 8 at 325...BUT I will follow the plan warning to keep exactly to the working sets.

    Skullcrushers, 20# bar:
    10X110
    10X110

    Tricep Pushdowns:
    10X105

    Squat, still nursing a pulled flexor:
    8X45
    8X135
    5X225
    5X225

    Lat Pulldowns, curl grip:
    10X150
    10X150

    Out of time, skipped calf raises & crunches.
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jeffwilson on Aug 5, 2008, 3:17pm

    I got an e-mail with a link to this program too and thought about giving it a shot because my bench is God awful, but I had yet to get to the forums to actually see the workout...

    Is that assistance work included in the program or did you add it in yourself?

    Hope it works out for you sir, looking forward to watching the progress!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 8, 2008, 7:53am

    Yes, the assistance work is included in the program. It's mostly on the 1st and 3rd days.

    Thu 7-Aug-08

    BWT:211

    Rotator cuff prehab

    Flat Bench warmups:
    10X45
    10X135
    8X225

    Bench working sets:
    3X345
    3X345

    Triceps Pushdowns:
    10X120

    Deadlift:
    8X135
    8X225
    3X275
    3X275

    Situps, sideways left-right:
    2X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 11, 2008, 10:01am

    Sat 9-Aug-08

    BWT 210

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225
    5X315

    Bench Working sets:
    2X390
    2X390

    DB bench press (havent done dumbells in *forever*)
    160X25 (2 - 80lb dumbells)

    Skull crushers, 20#bar:
    8X120
    8X120

    Triceps pushdown:
    120X10

    Leg Press (assume 45# empty)
    8X135
    8X225
    6X315
    6X405
    6X495
    6X585
    6X675

    Lat Pulldown, curl grip:
    10X180
    10X180

    Calf raise:
    10X50
    10X50

    Ab crunches (leg lift):
    1X10
    1X10
    1X15

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 8:29am

    Tue 12-Aug-08

    Way crowded at the gym tonight...

    10 minutes cardio

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X315
    3X315
    3X315

    (secret bonus rep not on "the plan")
    1X405

    Skullcrushers 20# bar:
    10X110
    10X120

    Lat Pulldown, curl grip:
    10X165
    10X165

    Triceps pushdown:
    10X120

    Out of time!

    Thu 14-Aug-08

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Flat bench working sets:
    3X360
    3X360

    Triceps Pushdown:
    10X120

    Deadlift:
    8X135
    8X225
    3X285
    3X285

    Ab Crunch:
    2X10

    Sat 16-Aug-08

    BWT 211

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225
    3X315

    Bench Working sets:
    2X410
    2X410 Felt really good...nice soft touch on the chest and then back up, zero bounce.

    DB bench press
    170X29 (2 - 85lb dumbells)

    Skull crushers, 20#bar:
    8X130
    8X130

    Triceps pushdown:
    120X6

    Leg Press (assume 45# empty)
    8X135
    8X315
    6X405
    6X495
    6X585
    6X675

    Lat Pulldown, curl grip:
    10X180
    10X180

    Calf raise:
    8X70 cramping hard!
    8X70

    Ab crunches (leg lift):
    1X10
    1X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 8:51am

    Impressions so far on the plan:

    I started very skeptical of the loading...I tend to go heavy most of the time. During my CNS cycles I use the Buckeye routine, which pyramids up to 95% 1RM every week. My heavy reps phase uses 4 sets of 8 at 70% 1RM every week....so between the two I used to a lot of heavy work. The first two weeks on this pal have had me feeling like a complete slacker at the gym; however I have only "cheated" and gone heavier on the bench working sets than proscribed once.

    That being said, this week the heavier stuff felt better, and the doubles at 410 actually felt very strong, very smooth, which dispels my concerns about losing power from the reduced workload. Looking forward to see how this week goes.
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 18, 2008, 11:47am

    Mon 18-Aug-08

    Moving Tuesday's workout to today due to Dr. appt tomorrow. adding insult to injury, I'm short on time.

    BWT 211

    Rotator cuff prehab

    Flat bench warmup:
    10X45
    10X135
    8X225

    Working sets:
    3X330
    3X330
    3X330

    Cutting triceps due to time and soreness.

    Squats:
    8x135
    5X225
    5X225 this didn't feel good either:?

    Lat Pulldown, curl grip:
    10X180
    10X180

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 25, 2008, 9:07am

    Thu 21-Aug-08

    Still sore from Dr. Appt...bench only today hahahaha

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Bench working sets:
    3X375
    3X375

    Sat 23-Aug-08

    BWT: 212

    Flat bench warmup:
    8X45
    8X135
    8X225
    3X315
    1X365

    Bench working sets:
    2X430
    2X430 2nd rep of first set felt a little rough...second set both reps felt very stong...almost like the CNS was still warming up.

    Dumbell bench, 2 - 85 lbs dumbells:
    30X170

    Skull crushers:
    8X120
    8X130

    Triceps pushdown:
    10X120

    Leg Press (assume 45# empty)
    8X135
    8X315
    6X495
    6X585 short on time

    Lat Pulldown, curl grip:
    10X180
    6X200

    Calf on leg press:
    10X295
    10X365

    Ab crunches :
    1X10
    1X10

    Done!
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jeffwilson on Aug 25, 2008, 3:12pm

    Nice workout all around Jim, glad to see the workout seems to be living up to it's promises
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Aug 31, 2008, 11:11pm

    Ok...long week just haven't had time to keep up!

    Thanks Jeff! So far it seems to be working nicely as a peaking routine with no signs of overtraining.

    Tue 26-Aug-08

    Short on Time!!! (story of the week)

    Flat bench warmup:
    10X45
    8X135
    8X225

    Bench working sets:
    3X350
    3X350
    3X350

    Skull crushers:
    10X130
    10X130

    Squats:
    8x135
    5X225
    5X225 The hip flexor is finally starting to feel better

    Lat Pulldown, curl grip:
    10X180
    10X180


    Thu 28-Aug-08

    Flat bench warmup:
    10X45
    8X135
    8X225
    3X315

    Bench working sets:
    3X390
    3X390

    Skull crushers and lat pulldowns...can't remember exactly...at 38 I'm having a "senior moment" already

    Sat 30-Aug-08

    BWT: 213

    Trying out the new LA Fitness in the area. (the GM is an ADAU 242/275 powerlifter that we've done meets with...hahaha not expecting to get yelled at for chalk) I was pretty impressed by the facility, very much so in fact. My only complaint is that the benches were narrow (8") with kinda thick padding...they were tall enough though. There were plenty of benches though, 3 each of flat, incline, and decline.

    Flat bench warmup:
    8X45
    8X135
    8X225
    5X315
    1X365
    1X405

    Bench working sets:
    2X450 First one was kinda sloppy. Got stuck halfway up on number two needed some spotter love.
    2X450 Just like last week the second set went much better than the first! The second rep still needed some spotter help at the midpoint. The first rep was very strong. I guess it was more like 1.5X450 for two sets Judging by the feel of it, I'd say that with a competition bench with a wide, hard back, I would have picked up the second rep.

    Dumbell bench, 2 - 90 lbs dumbells:
    25X180

    Triceps pushdown:
    10X120

    Lat Pulldown, curl grip:
    10X190
    6X190

    Done!

    Ok...the plan for the Tri-State on the 6th:

    Warm up to a single at 365-385

    Opener: 430
    2nd: 455
    3rd: 460 - 465
    4th: 465 - 470
    ________________________________________
    Re: Running Chris Mason's 30lbs in 30 days bench p
    Post by jimpatterson on Yesterday at 10:09am

    Things went well for me overall. I weighed in at 214.6 in clothes...after stopping at McDonald's for a Sausage, egg & cheese McGriddle meal and some drinks.

    I opened at 430 which went up pretty easy. Went to 455 on the 2nd...and that went up pretty easy to, dispite a little sloppy form, I got a little uneven on the take off, and had to correct on the way up for an even lockout. Jack Daniels came up to me afterward and said something to the effect of: "fantastic brute strength...your form sucked and yet you still just muscled it up! "...I told him that *was* my good form

    460 went off my chest like a shot, but my right arm got hung up at the triceps handoff. Bad form again. This was a bummer because the strength really was there. So, no 460 and no 4th attempt at 465...but I moved the sticks by 5lbs in-comp.

    Next meet, my 2nd attempt will be 460.
    That's great stuff Jim! Thanks for posting it here and mentioning it on Powerliftingwatch.com.

    Chris


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  23. #98
    galway ireland
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    just finished the 30lbs in 30 days and it worked great. my bench went up 38 lbs, all the plates in the gym are in kg, so the amount i added each week was a bit more than 10lbs.
    Last edited by bryan mc; 09-16-2008 at 05:16 AM.

  24. #99
    Administrator chris mason's Avatar
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    Quote Originally Posted by bryan mc View Post
    just finished the 30lbs in 30 days and it worked great. my bench went up 38 lbs, all the plates in the gym are in kg, so the amount i added each week was a bit more than 10lbs.
    Sweet! Great stuff!

    Chris


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  25. #100
    Banned
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    I just finished the routine today...and I am impressed. I pseudo calculated my max based on the 1 rep rm calculator. The most I have ever done prior to this workout was 240 x 3. This came out to about 260 pounds. I felt adventurous, so I upped that max to 270. Well, today I hit 260 x 2 WITH NO PROBLEM. Even though my arms were shaking quite a bit, the push off my chest felt very explosive. Two months ago I couldnt even do 225 3 times. Instead of doing 60 pound DB's times 30 reps, I decided to see how much I could rep 225 pounds. I got 8 times without a spotter, so I am pretty sure I could have gotten around 10 with a little help. GREAT PROGRAM.

    I am 6'5" 220 so I feel thats a pretty good weight for my size and long arms. My goal now is to get to 240 pounds and work really hard on my squats since that is my weak point now.

    Chris, do you have any recommendations for increasing squats while maintaining/steadily increasing bench? My body was very responsive to doing bench three times/week so I was thinking of doing a similar routine for my squats while doing medium bench on monday/heavy bench on friday.

    I was thinking something like this:

    Monday:
    Squats (light for 3 sets of 5)
    Bench (medium for 3 sets of 5)
    Walking Lunges (I like them for flexibility)
    Tricep work (skull crushers and rope pulldown)
    Abs

    Wednesday:
    Squats (medium for 2 sets of 3 or 4)
    Bicep work ( I dont really care about increasing my bicep size, I like tris and chest better)
    Rear delt/Upper back work
    Dead lifts (every other wednesday)
    Abs

    Friday:
    Squats (Heavy for 2 sets of 2 or 3)
    Bench (Heavy for 2 sets of 2 or 3)
    Tricep work (skull crushers and rope pulldown)
    Abs

    Obviously I will work out what light,medium, and heavy actually translates to, but does this look like something that may increase my squats/bench on a weekly basis? The thing I really liked about this workout was that I was NEVER sore and I felt stronger every single time I hit the gym. I am not sure if this was because I went from a 4day/week workout to a 3day/week workout...all I know is that I really responded to less lifting.


    Also, the reason I put deadlifts every other week is because I can already max upwards of 405 pounds so I am not too concerned about them.


    New maxes:

    Bench: 280 (this is an assumption based on ease of 260 x 2)
    Deadlift: 405
    Squats: 335 (this was a struggle, I really need to get after the squats)
    Total: 1020

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