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Thread: Beginner's Raw Bench Journey @75kgBW.

  1. #1
    Wannabebig Member
    Join Date
    Feb 2009
    Posts
    79

    Beginner's Raw Bench Journey @75kgBW.

    My aim is to increase my bench by 10kg within 12 weeks. I am currently using the Westside template. I would still call myself a beginner. My current raw max is probably around 105kg. I am uncertain as to what is my max since the last time I tried to max out it just went wrong. I know that I can bench 100kg for 2 reps wide grip. My current weakness is off the chest strength. Comments and advice are welcome from everyone.

    Monday ME Bench Day
    Close grip bench press 6RM 70kg jumped to 80kg but failed after 4 reps.
    Tate Presses 6x12 5kg.
    Fry Presses 3x12 5kg.
    Knee raises 3x10.

    Tuesday Back
    Pullups (really slow on the lowerring phase) 3x3.
    Seated machine row. 3x10 45kg.
    Overhand grip standing cable facepulls (really slow throughout). 3x10 15kg
    Seated DB rear delt raises 3x12 5kg.
    Alternating DB curls 3x12 5kg.

  2. #2
    Wannabebig Member
    Join Date
    Feb 2009
    Posts
    79
    Wednesday Legs
    Squats 5x5 65kg
    Lower Back Machine 3x10 50kg
    Wide Stance Stiff Legged Deadlifts 3x10 60kg
    Ab work

    Thurs DE Bench Day
    Bench Press 9x3 55kg
    JM press 3RM 70kg

    Friday Back
    Pullups 8x3
    Barbell Rows 3x10 60kg
    T Bar Rows 3x10 60kg
    T Bar Shrugs 3x15 40kg
    Straight Arm Seated Rear Delt Raises 3x10 3kg
    Barbell Curls 3x8 20kg
    Ab and wrist work

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