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Thread: ME Bench rotation

  1. #26
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    That's a whole lot of pressing without much pulling. If you want a big bench you need a big back. Just a suggestion but you might want change some of those accessory lifts, maybe take out the push press and throw in another back movement.

  2. #27
    Da Bears slashkills's Avatar
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    I do deads for back work on ME Lower

  3. #28
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by slashkills View Post
    I do deads for back work on ME Lower
    Not enough, you need to do rowing type movements and some pull-downs as well as rear delts.

    All of the big benchers do tons of upper back.

    Hope this helps!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  4. #29
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by slashkills View Post
    I like 531 and want to give it a shot but i have a training partner now who is doing westside and i just want to be on the same routine as my partner because i think thats best. Thanks for the advice everyone.

    here is what i did today and i feel sore as hell

    close grip bench press w/ doubled minis
    wide grip bench
    jm press
    db rows
    push press
    Sorry, did not read this.

    Still back work is very important.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #30
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    If I were you I'd just do starting strength for a while. I can almost guarentee, in a month you be doing your 3x5s with 210 (provided adequate rest and food). Add dips and chins to supplement your bench if you like. I've been doing it for two months now and I squat reps with what my max box squat was before I started and have put 25lbs on my bench with sub maximal weights. But it's up to you. IMO linear progression is the fastest way to progress through these relatively light weights, beginner/intermediate stages. Push it until it stalls hard.

    -Ajack

  6. #31
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by nickp8 View Post
    That's a whole lot of pressing without much pulling. If you want a big bench you need a big back. Just a suggestion but you might want change some of those accessory lifts, maybe take out the push press and throw in another back movement.

    I agree.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #32
    Super Moderator vdizenzo's Avatar
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    Gotta work those lats for a big bench.


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  8. #33
    Da Bears slashkills's Avatar
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    alright thanks guys. Ill do more upper back work on bench days.

  9. #34
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    I don't know what your other training days look like but if you are not doing pull ups you should throw those in. Just make sure that at minimum you are pulling just as much as you are pressing if not more. For example for the week I have 3 pressing movements(not inc. pushdowns) and 4 or 5 pulling movements.

  10. #35
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by nickp8 View Post
    I don't know what your other training days look like but if you are not doing pull ups you should throw those in. Just make sure that at minimum you are pulling just as much as you are pressing if not more. For example for the week I have 3 pressing movements(not inc. pushdowns) and 4 or 5 pulling movements.
    Great advice.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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  11. #36
    Da Bears slashkills's Avatar
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    Quote Originally Posted by nickp8 View Post
    I don't know what your other training days look like but if you are not doing pull ups you should throw those in. Just make sure that at minimum you are pulling just as much as you are pressing if not more. For example for the week I have 3 pressing movements(not inc. pushdowns) and 4 or 5 pulling movements.
    Thanks. Im going to do DB rows and chin ups/pull ups on ME bench days. i might have more but pressing movements but as long as i get as many reps in pulling as i do pushing i should be ok right?

  12. #37
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    Post your weekly program, that will help me get a better idea of what you are doing.

  13. #38
    Da Bears slashkills's Avatar
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    Mon-matt rhodes raw squat routine
    squat
    posterior chain movement
    back movement

    wed-ME bench
    bench movement
    tricep work
    tricep work
    lats
    shoulders

    sat-DE Upper
    de bench
    light tricep
    light shoulder
    light upper back stuff

  14. #39
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    Here is one way you could do it (keep in mind this is just my humble advice and guys like vdizenzo know much more than me)

    Wed. ME Bench

    Bench movement
    Tricep work
    Pull ups/ Chin ups
    Heavy DB Rows
    Plate Raises/ Face Pulls/ Side Raises/ DB Cleans
    (for shoulders just do something that isn't a press unless that is your main movement like in 5/3/1)

    Sat. DE Bench

    DE Bench
    Chest Supported Row/ High Rep DB Row/ Pull Ups/ Lat Pulldowns
    Light Tricep Work
    DB Cleans/ Face Pulls/ Shrugs/ Plate Raises(these hit the upper back and shoulders so it's just some better "bang for your buck" exercises)

    Like I said before this is just one way it could work and has worked extremely well for me wait and see what some of the other guys recommend and go with what you feel will work best just don't neglect back. Obviously there are a ton of choices for back exercises but these all work extremely well. Don't kill yourself on both days, keep your DE day lighter like you already have it.

  15. #40
    Da Bears slashkills's Avatar
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    Ok thanks for the advice. I like the way you have that layed out and ill give it a shot a next week.

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