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Thread: Refocusing For Bench

  1. #1
    Senior Member Bosshogg300's Avatar
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    Refocusing For Bench

    heres what i have gathered from reading and what i am going to implement in my training for bench
    please read and let me know how it looks and tell me if there is anything i can improve

    DE UPPER

    Speed Bench- 9 sets of 3 using different grips and pausing at bottom

    supp work- DB press 4set of 5 Or Low Pin Press

    Rolling DB extensions- 4 sets of 8

    Dips- 3sets of 10

    Side raises, face pulls, behind neck pulldowns 3sets of 10

    Latpulls- 3sets of 8


    ME Upper

    Reg bench-Bench w/bands, inclines 5 sets

    Supp work - 1&2 boards , close grips, Floor press

    Pushdowns- 3sets of 10

    Military press 3sets of 6

    Barbell rows , or cable rows 3sets of 10
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  2. #2
    Senior Member Bosshogg300's Avatar
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    Anyone have any thoughts
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  3. #3
    Bad Attitude Gym AdamBAG's Avatar
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    You will know what is best for you. So it is tough to say that what you've written up is good or bad. Here are a couple of observations:

    1) I have not heard of pausing speed work. I always do the reps as fast as I can while keeping good form.
    2) Are you doing max effort work? I am not sure. It says "inclines 5 sets" and I'm not sure what this means. Normally max effort work is working up to a top or "max" set of 1-3 reps on a given exercise.

    Here is an example of what I do. I've adapted this to my needs. It's not really much different to what you are doing.

    Wednesday - Dynamic Effort
    > Dynamic Bench: rotate accomodating resistance in 3 week waves - 9 sets of 3 or 5 sets of 5
    > Overhead Press: 5/3/1 rep scheme
    > Pullups: Minimum 40 reps, rotating grips, rotating rep schemes
    > Low Intensity Tricep - Some type of extension or pushdown
    > Rear Delt/Traps/Rotators

    Sunday - Max Effort
    > Max Effort Bench - week 1 full range, week 2 partial range, week 3 shirt work, repeat
    > Lockout/High Intensity Tricep - high boards or rack lockouts
    > Rows - various
    > Rear Delt/Traps/Rotators
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  4. #4
    Senior Member Bosshogg300's Avatar
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    my mistake i was trying to type this on my droid and its hard sometimes, but what i meant for the bench was for my main lift ME upper day, what ill do from my previous thread where i stated i think i respond better to full range better than partial is instead of doing partial for my main lift im going to rotate Regular bench, bench w/bands , inclines, and close grips, and do partial range movements for my supp work like board press with 1 & 2 boards, and floor press with a BB or DB. Also my rep scheme for my max main lift is 1-3 reps forgot to add that previously sorry. But i think i am going to start using the 5/3/1 rep scheme for my shoulder press work on my max day like you stated, also i do traps on my DE lower day is that fine to do it that way instead of on a upper day and could i add pullups to my ME lower day or would that not be a good idea
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  5. #5
    Bad Attitude Gym AdamBAG's Avatar
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    Dallas, Texas
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    Quote Originally Posted by Bosshogg300 View Post
    my mistake i was trying to type this on my droid and its hard sometimes, but what i meant for the bench was for my main lift ME upper day, what ill do from my previous thread where i stated i think i respond better to full range better than partial is instead of doing partial for my main lift im going to rotate Regular bench, bench w/bands , inclines, and close grips, and do partial range movements for my supp work like board press with 1 & 2 boards, and floor press with a BB or DB. Also my rep scheme for my max main lift is 1-3 reps forgot to add that previously sorry. But i think i am going to start using the 5/3/1 rep scheme for my shoulder press work on my max day like you stated, also i do traps on my DE lower day is that fine to do it that way instead of on a upper day and could i add pullups to my ME lower day or would that not be a good idea
    Cool, I see what you are saying. That makes sense to me.

    As far as traps/lats on lower days I think that is fine. I believe a lot of Westside guys used to do it that way and I've seen a few recently doing it again.

    It sounds to me like you are figuring out on your own how to make the template work for you. That's the goal really.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  6. #6
    Senior Member Bosshogg300's Avatar
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    Well thanks for the input and fast responses
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

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