hey guys I was wondering how this looks for volume after my max effort close grip bench.
Close Grip Bench:
135x3, 170x1, 195x1, 225x1, 245x1 (PR)
Dumbell Bench: 140x6, 140x5
Skull Crushers: 70x6, 70x4
French Curls: 55x7
Shoulder Side Raises:40x10
Shoulder Front Raises:50x12
Rotator Cuff Raises: 3lbsx20
Dumbell Bench Rows:60x10, 60x8
Weighted Wide Grip Pullups: 10x5
4 Sets of Abs
My plan for now is to do similar assistance work on speed bench day, gradually increasing the reps and sets while keeping the same weight, or for some excersizes increasing weight while keeping the same reps. Any changes or suggestions? Also, would you guys reccomend keeping the same assistance excersizes for 3-4 weeks, or just rotate them when i stop making progress?
That's an insane amount of assistance exercises. I hope you're not doing that every bench workout.
Last edited by Guido; 07-27-2006 at 03:54 PM.
I agree completely.
You're not doing much of any one assistance exercise. That's the problem - you probably aren't doing enough of any of them for them to do much for your bench. The only thing you'll probably succeed in doing is tiring yourself out. Choose 2 or 3 assistance exercises you are weak at and hammer out a few sets of each.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
thanks guys. I'm assuming you mean 2 or 3 bench assistance exercises, like dumbell bench, and skull crushers. After that would 2 sets of shoulder raises and 2 sets of back (like rows and pullups) be about right?
Yes. Not to say it's bad to rotate between assistance exercises once in a while, but do no more than 3 or 4 to complement your main movement, and do at least 2 sets of each one.Originally Posted by Laxman