The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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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,,

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  3. #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?

  4. #3
    Bespoke Super Mod
    Join Date
    Jan 2001
    Location
    Hertfordshire and London, England
    Posts
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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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