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Thread: Doing a pyramid on bench

  1. #1
    Wannabebig Member ShaneSauce's Avatar
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    Doing a pyramid on bench

    So today my coach introduced me to a pyramid.

    Do you guys on here ever do it?

    I do burnouts sometimes on bench but this absolutely tore up my chest today, I'm thinking about doing it once every week or once every two weeks.

    10 reps 60% of your max
    9 reps 60%
    8 reps 60%
    7 reps 60%
    6 reps 60%
    5 reps 65%
    4 reps 70%
    3 reps 80%
    2 reps 85%
    1 rep 90%
    1 rep 95%
    Basically keep going until you hit failure.
    Then go back to 60% and do 1 more set of 10

    My chest was so pumped after I did this, you should really try it.
    Last edited by ShaneSauce; 04-23-2009 at 07:05 PM.

  2. #2
    Moderator joey54's Avatar
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    Looks like you did a max effort workout with a good amount of warm ups and a back down rep set at the end.

  3. #3
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    Quote Originally Posted by ShaneSauce View Post
    So today my coach introduced me to a pyramid.

    Do you guys on here ever do it?

    I do burnouts sometimes on bench but this absolutely tore up my chest today, I'm thinking about doing it once every week or once every two weeks.

    10 reps 60% of your max
    9 reps 60%
    8 reps 60%
    7 reps 60%
    6 reps 60%
    5 reps 65%
    4 reps 70%
    3 reps 80%
    2 reps 85%
    1 rep 90%
    1 rep 95%
    Basically keep going until you hit failure.
    Then go back to 60% and do 1 more set of 10


    Too many warm-ups/worksets which might hinder gains on the sets with big weight. And hitting failure (depending on your definition of "failure") is not necessarily a optimal way of training...it can even lead to over-training.

    My chest was so pumped after I did this, you should really try it.
    Any strenuous workout that is different from what you usually do is likely to produce a pump or burn. Neither are indicative of a good workout or potential gains, although they may accompany them.

    I wouldn't do this every week.
    Last edited by Songsangnim; 04-23-2009 at 09:15 PM.

  4. #4
    Senior Member jtteg_x's Avatar
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    That is a lot of volume. There are much better pyramid's to test your 1RM.

  5. #5
    Senior Member
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    Quote Originally Posted by ShaneSauce View Post
    So today my coach introduced me to a pyramid.

    Do you guys on here ever do it?

    I do burnouts sometimes on bench but this absolutely tore up my chest today, I'm thinking about doing it once every week or once every two weeks.

    10 reps 60% of your max
    9 reps 60%
    8 reps 60%
    7 reps 60%
    6 reps 60%
    5 reps 65%
    4 reps 70%
    3 reps 80%
    2 reps 85%
    1 rep 90%
    1 rep 95%
    Basically keep going until you hit failure.
    Then go back to 60% and do 1 more set of 10

    My chest was so pumped after I did this, you should really try it.
    Shane,

    The program your coach gave you makes no sense.

    It would be the equivalent of running a mile, then running 3/4 of a mile, then running 1/2 mile, then running 1/4 of a mile, then running 220 yards, then running 100 yards, then running 50 yards.

    You get a leg pump. But what the logic in behind the program?

    Kenny Croxdale

  6. #6
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Kenny Croxdale View Post
    Shane,

    The program your coach gave you makes no sense.

    It would be the equivalent of running a mile, then running 3/4 of a mile, then running 1/2 mile, then running 1/4 of a mile, then running 220 yards, then running 100 yards, then running 50 yards.

    You get a leg pump. But what the logic in behind the program?

    Kenny Croxdale

    Exactly.

    The only thing that would make sense was if you were trying to perform "X" amount of reps at "Y" percentage for as many sets as possible until reaching failure. If you are trying to pyramid to a max effort for strength building purposes then you want to do low volume warmups as you increase intensity (percentage of max) and then do 1-5 max effort sets in the 80%-95% range.

    An example can be found in the warmup protocol here:

    http://www.wannabebig.com/training/p...t-to-hit-a-pr/

    Shane Sauce - what sport are you training for? We can tweak your program to give you the best possible performance in your specific field. The only sport that this may make any sense for would be maybe wrestling because it is such high volume and the intensity increases, but there are better options for high volume work.
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  7. #7
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    Quote Originally Posted by ShaneSauce View Post
    So today my coach introduced me to a pyramid.

    Do you guys on here ever do it?

    I do burnouts sometimes on bench but this absolutely tore up my chest today, I'm thinking about doing it once every week or once every two weeks.

    10 reps 60% of your max
    9 reps 60%
    8 reps 60%
    7 reps 60%
    6 reps 60%
    5 reps 65%
    4 reps 70%
    3 reps 80%
    2 reps 85%
    1 rep 90%
    1 rep 95%
    Basically keep going until you hit failure.
    Then go back to 60% and do 1 more set of 10

    My chest was so pumped after I did this, you should really try it.
    I would cut a few of those sets out: there's no point doing 10 reps with a warm-up weight, then doing 9 reps, you are actually moving backwards. You should narroww down the reps and increase the intensity until you reach your 1RM. Check out Tom's example.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  8. #8
    Wannabebig Member ShaneSauce's Avatar
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    All my coach said was it is a modified pyramid.

    It hit my chest really really good and I just figured I would share.
    It was just something to do other than our normal bench workout.

    The sport I'm training for is football, were in the off season trying to get faster and stronger.

  9. #9
    Moderator joey54's Avatar
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    Quote Originally Posted by ShaneSauce View Post
    All my coach said was it is a modified pyramid.

    It hit my chest really really good and I just figured I would share.
    It was just something to do other than our normal bench workout.

    The sport I'm training for is football, were in the off season trying to get faster and stronger.
    Well, I would ask him what the purpose of it was next time. Not in a condescending way, but just bring up what the need is for all the rep and set work prior to your heaviest sets. Also, what is your normal bench workout?

  10. #10
    Wannabebig Member ShaneSauce's Avatar
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    Our usual workout depends on what week it is.


    But its just a normal 4x8 or 5x5 or 5x3 whatever.

  11. #11
    Senior Member
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    Quote Originally Posted by joey54 View Post
    Well, I would ask him what the purpose of it was next time. Not in a condescending way, but just bring up what the need is for all the rep and set work prior to your heaviest sets. Also, what is your normal bench workout?
    Joey makes a good point about asking your coach "what the purpose" in a nice way.

    But no matter how you twist it, this program makes no sense.

    Kenny Croxdale

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