Awsome. Thanks man
when i try to download the file i get this message
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Last edited by cphafner; 10-26-2008 at 05:31 PM.
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 think I might try this program. I'm 160 lbs with a 250 max bench which has plateaued.... I'll check it out and post results.
I'll be starting this program come monday! Really pumped sounds like people are getting great results from this program.
Starting bench is 285 hoping to put up 3 plates, or at least close to it after the program.
I'll make sure to leave some feedback!
Ok, well I just finished the program and will be maxing soon to see how it worked. I started with 210 lbs(I estimated) as my starting max and I just got it for 2x2, but it was tough. So I was wondering what I should attempt for my max and how I should warm up for it. I am hoping to get at least 225, but I am not exactly sure how I should set it up. If someone could help me with this, I would greatly appreciate it. Thanks, and I will post back with my final results.
bar x 10
Awesome! 2 sets of 2 with 210 lbs will have you SMOKE 225 lbs!
so in other words, a good warm up does equal higher more power?
so in other words, a good warm up does equal more power?
Can't wait to start this routine next week.
Question though. What do you think about me doing the sheiko bench routine after this? I was thinking it might be too much after this routine and was also thinking I should move to the 5x5 routine after your routine and then move to sheiko once I'm done with the 5x5
Well, I maxed out today and I am happy with my results. Going into the program, I ended up overestimating my max at 210 lbs when it was probably closer to 200 lbs. Well I followed the advice posted above and hit 225. It was going up fine until I hit the pins about half way up. So I decided that 230 was no more impressive than 225 and decided to rest and try 235. Well, I tend to have a problem of descending too slow and it got me on 235 and I couldn't muscle it up. I am still extremely happy that I got about 25 lbs out of this program and can't wait to try it again. BTW, this was done without any leg work or deadlifts because of my knee/groin injury.
The knee is finally starting to get better and light leg work is getting incorporated into the program. Now I just need to decide whether or not I should do this program again, like Chris suggested earlier or if I should do Ed Coan's bench routine. The only problem is that I am not good at making my own routine and I don't know what to do on non-bench days if I use Coan's program. Any suggestions would be much appreciated.
The last thing I would like to say is that if you are on the fence of whether or not you want to do this program or not, I suggest going with it because I am so happy with the results.
as my bench weight increased, i could not do as much skull crushers or dumbell press... is this normal or should I be increasing in those lifts also?
I am on Week 4 of the program. Starting 1RM was 215-220. The last thursday i did 205 2x2 quite easily, next thursday i am doing 215 2x2. Btw i started on sunday. So i go sunday tuesday thursday.What do you think i could push wit 205 2x2. I am thinking i will be able to do 215 2x2 quite easily as well, so i am looking forward to it. What is an estimated 1RM at now. I will post final results soon.