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2004/03/13, 07:38 PM
I was trying to go solo and create a work out and I came up with an idea for just building power. Can some one critique this one for me. Max power chest work out low reps low sets max weight.
Incline bench sets reps
1 8
2 4
3 2
flat bench same set and rep pattern as incine
decline bench same set and rep pattern as above
flyes same pattern as above
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
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2004/03/14, 01:08 AM
Too many reps starting out. 8s will fatigue you before you even get a chance to work with the heavy or fast stuff. Power is weight over time. So, we either work with heavy weight or we move lighter weight FAST. I like to do both. Here is an example of a deadlift workout that can be applied to any max effort exercise:
Deadlift:
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
500 x 3
530 x 3
550 x 3
570 x 3
600 x 1
615 x 1
630 x 1
645 x 1
660 x 1
I stopped here because I felt my form would break down after this set. I did triple's until I felt like doing singles.
Then I do dynamic effort box squats 72 hours prior to this workout: example
Box squats:
365(50%of1RM) x 2 x 10
45 sec between each set
I pause on the box for full second and then squat off the box like it is 700 lbs. This exercise is designed to be fast through the concentric. Slow on the eccentric so you don't kill yourself. I can hear my plates pop on the bar when I finish each rep. If you can't hear it then the weight is probably to heavy.
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2004/03/14, 01:12 AM
The first 6 sets are essentially warm-up sets. Your set of 8 will cause a quick accumulation of lactate if the weight is heavy enough. If you do flys it should be for reps of 10 to 20. Flys are not a strength exercise. Heavy reps on that movement could tear a pec. Besides, contrary to popular belief, benching is not a chest exercise. It is more of a triceps exercise when performed in powerlifting. Now, for body building it is a chest exercise. But, if you want to be a powerlift then you need to learn how to press in a straight line and use your triceps more.
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2004/03/14, 01:22 AM
Gatormade, How do I tell if I am doing the press right?When using the barbell I bring the bar down to just above the nipple area then I hold and press strait up from there.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
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2004/03/14, 09:04 PM
well what about me on bench i liek to do 5x5s
warm up 135x 10
5x185
5x205
5x225
5x245
5x275
5x275
my max is about 300 guessed but this is what i did a while back is this any good?
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/03/15, 11:14 AM
That looks pretty good andrew. I also like to do constant sets for my bench. Here is a workout I did:
Bench
375 x 5 x 3
Incline
275 x 5 x 3
Decline
315 x 10 x 3
Physioball DB bench
120 x 10 x 3
This workout took 45 minutes. I took 2 min between each set.
Here is another bench series I did.
340 x 6
370 x 5 x 2
400 x 3 x 2
I did this for 3 weeks and went up 5 pounds per set each week. I started at a spot that wasn't a max effort and by the 3rd week I was grinding out the last couple reps on the last 2 sets.
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