I am about to start my 3rd week of this program and I like it a lot. I had asked this in my other thread but got no response so I will ask here: since I can't do leg work, what program would you suggest to do after this? I am thinking about Kelly Baggett's program focusing on bench. Would this be ok? I just thought this would work because I can't really work on squats or deads so I figure this is a great time to improve my bench. I also thought about Ed Coan's routine but wasn't sure what to do on non-bench days. Hopefully someone could answer these. Thanks for the help.
wow its been a while since ive posted, but i just wanted to say i started this in the summer. my bench max than was 315. in about 2-3 months i got up to 345 which im quite proud of.
done. finished the program last sunday hitting both sets of 230x2. did deload lower on wednesday, deload bench on thursday, heavy back on friday, and i maxed out on bench today. Despite the fact that my diet sucked the past week (~1500 calories less a day than what i usually do) and last night was homecoming (didn't go to bed till about 4am after being an idiot for a while ) i still managed to pull off a 15lb PR. i'm sure if my diet was better this past week and i actually rested up i would have gotten more.
Weight: 160 (148lb class)
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
i see people quoting their progress with 'raw' or 'meet' and various other terms.. what do they mean? am a newbie in bodybuilding =)
This isnt bodybuidling.
Raw mean no bench shirt, meet is done with a pause usually at a powerlifting meet.
what does 2x10x to failure mean?
should I select a certain weight where i start burn out within 10 reps or keep going past 10 reps til failure?
hey chris, i apologize for asking so many questions but...
I understand that you go up 10 pounds each week on bench (15 pounds on fridays)
but I'm a little confused by what you mean by "increase loads by 10 lbs per set"
lets say on week 2, monday, I'm supposed to bench 200.. do i start froom 180 and increase load by 10 pound each set (ending up with 200 pounds on final set)? or am i understanding this completely wrong?
Well, I just finished my 3rd week on this program b/c I had to make up my medium and heavy days, and all I can say is that I can't wait for next week because I will be hitting some new PRs. I hadn't maxed but I figured it was around 205 so I bumped it up to 210 for the program just to get a little extra out of it. Well this week I did 200 lbs 2x2 and it went up so much easier than I had thought. I haven't even put 200 lbs on the bar before so I am pumped for 210x2x2. I really would like to try 215x2x2 but I don't want to disappoint myself. Then the next week I am going to try and get 225 for my 1rm and see if I can lift more.
Looking to the near future, does anybody have a suggestion as to what I should do after this to make sure I don't stop progressing. For background, you could go up a few posts and read, or just realize I can't do leg work for a little while due to a pulled groin and loose cartilage under my knee cap. Hopefully someone could help me with this. Thanks.
there area million things you could try, i would try westside for skinny bastards 3. just leave out the legs stuff if you have to.
I had thought about westside for skinny bastards but I thought that if I took out the leg work, I would be cutting out too much. I was wondering if it would be okay to continue this program for more than 4 weeks as long as the progress continues? Or, would Kelly Baggett's routine for increasing your bench be ok? I know there are a million programs out there but it is tough to find ones that don't have a large emphasis on leg work. Thanks again for all the help.
I can't wait to start this routine tomorrow (that's the whole reason why I registered for this site).
But...I notice there's not much decline/incline press.
Also, not much on the biceps...
Any word on why this is?
Once again, thanks for the routine; I'll post back with results!
Last edited by iknowwhoyouare; 10-19-2008 at 05:49 PM.