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Thread: bench routine

  1. #1
    Wannabebig Member
    Join Date
    Jun 2002
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    bench routine

    hi guys,
    currently benching 190kg and aiming for 200kg,,been searching the web and devised this routine for critism
    all weights are kgs
    Week 1/Day 1
    Bench Press 30*10; 62.5*5; 90*3; 122*1; 132*5
    Day 2
    Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 120/5
    Week 2/Day 1
    Bench Press 30*10; 62.5*5; 90*3; 122*1; 140*5
    Day 2
    Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 125/5
    Week 3/Day 1
    Bench Press 30*10; 62.5*5; 90*3; 122*1; 145*5
    Day 2
    Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 145/5
    Week 4/Day 1
    Bench Press 30*10; 62.5*5; 90*3; 122*1; 150*3
    Day 2
    Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 140/3
    Week 5/Day 1
    Bench Press 30*10; 62.5*5; 90*3; 122*1; 160*3
    Day 2
    Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 145/3
    Week 6/Day 1
    Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 165*3
    Day 2
    Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 152/3
    Week 7/Day 1
    Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 172*2
    Day 2
    Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 158/2
    Week 8/Day 1
    Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 178*2
    Day 2
    Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 159/2
    Week 9/Day 1(no assistance work wks 9 & 10)
    Bench Press 30*10; 63*5; 89*3; 122*1; 149*1;1685/1; 191*1
    Day 2
    Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 168/1; 198/1
    Week 10/Day 1
    Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 168/1; 205*1
    Day 2


    Assistance Exercises
    Day 1
    Weighted Push-ups 5*5 for the first 4 weeks; 5*3 for the next four
    Decline Press 3*8 for the first four weeks; 3*5 for the next four weeks
    Seated Dumbbell Press 2*12 for the first four weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks
    Front Delt Raise 2*12 for the first two weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks Day 2 Decline Press 3*5 for the first 4 weeks; 3*3 for the next four weeks
    open for any critism or improvements,,

  2. #2
    Super Member II zwarrior99's Avatar
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    Mar 2002
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    dont you think this is a little over training? Or are you on some juice? Anyways from what i understood of your program is training chest twice a week? Do your recover that fast that you do it twice in a week?

  3. #3
    Bespoke Super Mod
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    Bumping for Scruffy
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

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