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2005/04/11, 09:53 PM
has anyone used it/results?
i think it goes, 6, 5, 4, 3, 2, 1 starts at like 77%1rm, goes to 91%.
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2005/04/11, 10:37 PM
You might want to post a little more detail on the routine than that. Maybe post the whole routine? That way, the members of the board, myself included, can tell you if it is any good, and if it is good, than what needs tweaking to make it better.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/04/12, 02:54 AM
If it's the "Bench Like an Animal," then it's a pretty damn good program. I've known Vag, the guy who wrote it (Paul Vargo is his real full name) for several years. The guy is a bench-pressing freak of nature; he's also one smart SOB (BS in Civil Engineering, which he applies to his lifts). All natural, he's going for an opening of 705 next month at a body weight of about 265, and wearing only a single-ply. If he gets it, he is set to break the World's record in October.
His program is a little off the norm. A little old school and new school mixed together, with a little Westside thrown in for flavor. It's not for everyone (what program is?), but it has some great basics. Try it for something new, and go from there.
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Michael
Nothing personal.... Strictly business.
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2005/04/12, 07:04 AM
whast the real workout rev? sight?
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" The only true eye, is your minds eye"- plato
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2005/04/12, 11:51 AM
It starts here: http://www.animalpak.com/html/article_details.cfm?ID=9
It's like a 5-part series, so take your time reading...
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Michael
Nothing personal.... Strictly business.
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2005/04/12, 12:05 PM
I just read part 1, and i can already tell you, this guy knows what he is talking about. now onto the training...
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/04/12, 06:53 PM
i get annoyed reading through all that ....
THE 8-WEEK PROGRAM __________
SUNDAY
* Warm-up
* Heavy Bench
o 225 lb. x 6 reps (75%)
o 235 lb. x 5 reps (78%)
o 245 lb. x 4 reps (82%)
o 255 lb. x 3 reps (85%)
o 265 lb. x 2 reps (88%)
o 275 lb. x 1 rep (91%)
o Final end rep (around 90%)
o Note: The above poundages refer to a lifter who already has a 300 pound one rep max. Your numbers will vary depending on your individual goal.
* Triceps
o Close Grip Bench: 3 x 3 (75%) - view exercise
o Skull Crushers (Light): 3 sets x 8 reps - view exercise
o Dumbbell Kickbacks: 3 sets x 8 reps - view exercise
o Pushdowns: 3 sets x 8 reps - view exercise
* Abs
o Crunches: 3 sets 25 reps - view exercise
o Cable Crunches: 3 sets 25 reps
Print Sunday's Workout Log HERE!
MONDAY
* Warm-Up
* Back
o Pull-Ups: 4 sets x 10 reps - view exercise
o T-Bar: 3 sets x 8 reps - view exercise
o Dumbbell Rows: 3 sets x 8 reps - view exercise
o Front Pulldowns: 3 sets x 8 reps - view exercise
* Biceps
o Hammer Curls: 3 sets x 8 reps - view exercise
o Preacher Curls: 3 sets x 8 reps - view exercise
o Straight Bar Curls: 3 sets x 8 reps - view exercise
o Seated Curls: 3 sets x 8 reps - view exercise
* Abs
o Crunches: 3 sets 25 reps
o Cable Crunches: 3 sets 25 reps
Print Monday's Workout Log HERE!
TUESDAY
* Day off
WEDNESDAY
* Warm-Up
* Shoulders
o Barbell Shoulder Press: 3 sets x 8 reps - view exercise
o Dumbbell Shrugs: 3 sets x 6 reps - view exercise
o Incline Press: 3 sets x 6 reps - view exercise
o Front Delt Raises: 3 sets x 8 reps - view exercise
o Shoulder Flyes: 3 sets x 8 reps - view exercise
* Triceps
o Single Arm Skull Crushers (Heavy): 3 sets x 6 reps - view exercise
o Barbell Skull Crushers: 3 sets x 6 reps - view exercise
o Single Arm Pushdowns: 3 sets x 8 reps - view exercise
* Abs
o Crunches: 3 sets 25 reps
o Cable Crunches: 3 sets 25 reps
Print Wednesday's Workout Log HERE!
THURSDAY
* Warm-Up
* Legs
o Squat: 3 sets x 8 reps - view exercise
o Leg press: 3 sets x 8 reps - view exercise
o Hack Squat: 3 sets x 8 reps - view exercise
o Leg Extension: 3 sets x 8 reps - view exercise
o Hamstrings: 3 sets x 8 reps - view exercise
o Calves: 3 sets 15 reps - view exercise
* Abs
o Crunches: 3 sets 25 reps
o Cable Crunches: 3 sets 25 reps
Print Thursday's Workout Log HERE!
FRIDAY
* Day off
SATURDAY
* Day off
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2005/04/12, 06:59 PM
Looking at the program...the bench split is something I may try...but I have a problem with other exercises....
-kickbacks for triceps? you gotta be kidding me....
-the sheer volume of exercises is way too much imo.....
-4 exercises for quads? 1 for hamstrings? 1 for calves?....4 for quads tho?
-where are deadlifts?
So basically the program breaks down to intensity on bench and close grip bench and maintenance on everything else....
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2005/04/13, 01:15 AM
Before I replied to menace's remarks, I spoke with Paul, and asked him what he thought. At least our answers agreed:
There is just maintenance on everything else because it is "bench specific."
There are no deads because he doesn't wanna take the power away from the bench.
With the kickbacks (and I've seen him do 'em - not what you'd see in "Men's Health."), you need volume in tri's to get the blood back in. They constrict when lifting heavy. Thats why they're at the end.
With the 4 lifts for the quads: since you drive with your legs during the bench, you've got to get em strong. And as he said "You want power .. lift heavy and fitgue them."
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Michael
Nothing personal.... Strictly business.
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2005/04/13, 02:29 AM
rev thank you for the clarification....
I got a couple questions though....
I thought most leg power for powerlifters is derived from their hips, back, and hamstrings....so wouldn't it be contradictory to not do deadlifts and just 3 sets for hamstrings? Also aren't quads a more bodybuilding muscle group....
I'll give the program a try but I think I will modify it because I can never stick to maintenance routines.....it kills my motivation...
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2005/04/13, 07:56 AM
Kickbacks Rock I use them in every tri workout and let me tell you do them with 40lbs and correct and it is a mass builder for sure LOL.
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/04/13, 11:29 AM
Menance, you are 100% correct that a powerlifter's leg strength comes from the hips, back, and hamstrings. But Paul is a bench press competitor only, not an all over powerlifter (which I constantly bust his chops about...LOL!)and that's how this program is designed.
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Michael
Nothing personal.... Strictly business.
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2005/04/13, 11:37 AM
rev what you suggest I do to combine it on west side.....I like the bench set up.......just do 2 tri excercises...back and shoulder for axhilaries? Or maybe do my back work on dynamic day?
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" The only true eye, is your minds eye"- plato
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2005/04/13, 12:15 PM
I wouldn't do shoulders and back on the same day as your heavy bench. Or maybe you could just cycle something like this program in as an alternative your regular Westside.
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Michael
Nothing personal.... Strictly business.
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2005/04/13, 04:25 PM
Rev I was wondering why powerlifting organizations allow bench press specialists only....I mean isn't it unfair to other lifters who have to do all 3 lifts...I mean after squatting or deadlifting for example...I doubt that any lifter can do as much on bench press as they are capable off...because I can't imagine how those preceding lifts not take effect on the body...especially since powerlifters rely so heavily on lower back and hamstrings for stability and transfer of power....seems like that has to be corrected in some way...
I was thinking of simply inserting the bench program into my current workout split...I like the % splits in sets....
I have tried heavy kickbacks but the form suffers badly as the weight goes up significantly...I mean I can see it as a finisher...but I can't see how this exercise can complete with heavy close grip bench, heavy V-pulldowns, or french presses....but that's just me...
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2005/04/14, 02:29 AM
I agree with you, which is similar what I said in my venting in the "Sad State of Powerlifting" thread. What is nice about that now, though, is that federations and divisions exist that are just for specialist lifters, WABDL, for example (World Assoc of Benchpressers and Dead Lifters). So, now, they compete with there own kind. HOWEVER, what I dont approve of is the way some "records" are set by doing different lifts on different days with no judges presesnt, and getting into the books! This is something that both Paul and I are working hard for...
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Michael
Nothing personal.... Strictly business.
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2005/04/14, 03:16 AM
Yea..that's definitely has to change somehow....I think separate organizations is a good idea....listing these records separately also would be good...
how are the records listed? by weight divisions and within each organization?...also in your opinion...what is the most respected powerlifting organization?
Also how do you think metal militia training compares with WSB? I was wondering...do you think MM is a better bench pressing routine(as my as I hate to put in this kind of wording) as compared to WSB since so many top powerlifters use this program to get better results...including Gene Raychek(despite his new records...which are dubious)?
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2005/04/14, 06:51 AM
I think west side puts out better squaters and deadlifters...least I heard somone say that.
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" The only true eye, is your minds eye"- plato
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2005/04/14, 12:01 PM
Records are organized by several variables, such as age, sex, and weight; and each of these is kept under the federation that the lift(s) was completed.
I don't know with federation is best anymore. It used to be ADFPA (which is the one that I used to compete under), but they have since merged with another one, and I'm not sure how they are now. I do know that the worst one is the WPO.
WSB is fantastic, but they are not the end all. Louie has perfected a number of great techniques, and they're great to learn, but they're not for everyone. There were alot on great lifters prior to WSB. I don't really know about MM. Yes, there have been some big lifters that use it, but I question soooooo many of there lifts that I can't really say yay or nay on the training mentallity...
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Michael
Nothing personal.... Strictly business.
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2005/04/14, 12:34 PM
MM only do so well on bench press BECAUSE they are bench press specialists. Dont get me wrong, for someone that wants to increase their bench, its a great program, but not for an overall powerlifter.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/04/14, 06:09 PM
hay rev, think one could use the same reps for the animal bench....on squats? Cause my squat is stuck
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" The only true eye, is your minds eye"- plato
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2005/04/14, 06:10 PM
oh also......I did those reps fairly easly last time......do I keep doing them......or raise the weights by 5%? or somthing?
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" The only true eye, is your minds eye"- plato
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2005/04/14, 07:10 PM
that's not a bad idea...I may try that with my squats also...i also am stuck...:/
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