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2006/06/04, 06:06 PM
I currently playing with an idea for my bench....Which is not so good....never has been good. My Pr is only like 335...and at 257lbs....thats kinda sad....In my eyes anyways.
So heres my Idea....taking it from Mr. mendy's idea...with a combo of west side.
There will be 2 bench days....a day in which I use chains...the other without. Dynamic effort wil be done as 4 sets 30sec rest...before the "heavy stuff" Teh day will be 36hours apart....and i'm not neglicting legs...
Example.
1st bench day with chains
70-86% of my 1rp
140/2x3 (speed)
70%/2 +chains
72.5%/2 +chains
75%/2 +chains
77.5%/2 +chains
close grip incline bench 3x5
back excercise
shoulder excercise 4 sets each
bench day 2
140/3x3 speed
same thing as above but no chains.
floore press 5x3?
back and shoulder 4 sets each
any ideas?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/04, 09:43 PM
I think you're overly complicating things...I would use chains/bands for a change but not as a consistant workout...I would also do it on DE day rather than on ME
I would prefer something more like
Week 1-4
Bent Over Rows 5x3
Wide Grip Bench Presses 5x3
Military Presses 3x3
Dips 3x3
Week 5-8
Chin Ups 5x2
Wide Grip Bench Presses 5x2
Push Presses 3x2
Close Grip Bench 3x2
Week 9-12
Pull Ups 3x1+3x1 negatives
Wide Grip Bench Presses 3x1
Jerks 3x1
Rack Lockouts with chains 3x1
I would prefer this for ME.....and I would shift the more exotic workouts for DE day....
I prefer to start with upper back exercise/pulling movement and to interchange with bench.....u rest as much as u neeed....I like doing a heavy single or negative for chin ups or rows before heavy bench...
For DE day I would do 5-10 sets of single, doubles or triples....then maybe throw in some heavy chain lockouts or repetition effort stuff got bench/close grip bench/etc...
Andrew I gotta ask how is your arch? what about bench form in general? mendy got a huge arch....as do most of the top benchers....they also use a wide grip....to minimize ROM....combine these things and I bet u can add like 30-50lb to ur bench in no time....
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2006/06/05, 05:35 PM
It a prettygood arch....as much as I can comfortably, And my grip is pretty wide...I have fairly short arms...so rom not a big deal....and I tuck my elbows.
I heard steve say somthing about doing de befor eyour max effort....helps get blood flow going.
I'm not abig fan of chin ups...They don't seem to help my bench....
Also like stated before....I can't for some reason do lock outs for crap....maybe its a weakness....but I think I can bench more than rack lockout....and thats not saying much.
I guessing the only reason why I bench as much as i do is cause I have good speed off my chest?
Mayeb I hould just have a day of nothing but various rack lockouts?
LikeI satated this will only be 3-4 weeks...not 6 weeks...I normally do chains for 4 weeks before I max anyways.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/05, 08:11 PM
For a bit I was doing a pyramiding thing with my DE bench. Vogelpohl and others do the same. I basicly do triples, starting with 95 and increasing the weight each set (using accomidating resistance) until I hit a ME triple or 1rm.
Seeing as I don't bench much anymore, I haven't had much need for it.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/06, 05:45 PM
how did you set that up steve?
Gimmie an example..
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/06, 07:20 PM
Theres a routine that I have been doing for 2 weeks now. It goes like this.
Take a weight that you can do for 3-4 reps.
For instance 315lbs.
its a 8 week program and on week 9 its a test week.
There all 10 sets of 1 rep and time gets reduced by 15 seconds every week.
Week 1 90 seconds between sets
Week 2 75 seconds
Week 3 60 seconds
Week 4 45 seconds
Week 5 30 seconds
Week 6 15 seconds
Week 7 10 seconds
Week 8 5 seconds
Week 9 You should be able to do the weight you choosed for 10 reps.
It might not happen but you should get some good gains out of it. If for any reason you cant complete a workout redo it the following week. Never do the sam workout twice.
Hope this helped a bit.
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2006/06/06, 10:27 PM
What do you mean how did I set it up? Heres a workout, taken from when I was maxing 225 @ 135.
45 * 3 (Practice getting set up)
45+mini * 3 (Set for technique)
75+ * 3 (This was rediculusly fast, using 30 second rests)
95+ * 3
115+ * 3
135+ * 3 (Still moving pretty fast)
155+ * 3 (At this point I started to slow down, but I also started to increase TBS after 135)
170+ * 3 (Heavy, but I still focused on speed. About 180s TBS from 155)
185+ * 3 (This was a max triple with the bands. Had 5 min rest. Really focused on pressing fast for entire rep)
205+ * 1 (Big PR)
So basicly its just a transition from DE to ME in a single workout. I like it, because when I get to 205, I am still focusing on moving the weight fast, even better than I would on a straight ME day.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/07, 12:30 PM
Hmm I kinda like that....that wa smy idea kinda sorta...for one of the days.....Did you do this 2 days a week?
I was gonna have a day similar to that....then a few days later have a day with no chains/bands..so hopfully...I could use the speed fromt he acomadating resistance to carry over to that day. i forgot the term..starts with "P' I think...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/07, 02:17 PM
Nah, I did another ME and assistance work the other day. But I'd do a variation rather than actual bench. Lots of overhead pressing for assistance, as this was my weak point. I pretty much stopped training my bench once I entered into the strongman competition, and I don't really see much need to train it for the highland competition. I'll probably do more incline pressing training for the 22lb stone put.
I'll probably start to train my bench this way after the highland competition, if I decide to do a raw push pull or something.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/07, 02:18 PM
The results I got were pretty good, even though it was a short time frame. It was also a lot more fun.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/07, 02:49 PM
Also, try wide grip bench press (hands outside the power rings) and go for a 6rm. This will boost your bench press big time. Do you do alot of front delt work? If you do you might want to drop some of that work and focus more on side and rear laterals. I was recently reading a article on westide barbells site and louie simmons was saying that hes noticed the guys that train there front delts alot don't have the best bench press. Something to think about.
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2006/06/07, 02:56 PM
I get alot of over head presing stuff from cheering....I've honestly never really done much shoulder work...they are fairly conditioned....I'll ad some over head push presses.....with some floor pressing or maybe board pressing.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/08, 11:35 PM
Louie was mentioning that there is no CORRELATION between anterior delt work and bench press numbers, not that it holds it back.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/09, 05:15 AM
I never said he said that it holds it back. I said he's noticed that the guys it the gym who do alot of front delt work do not have the best bench presses. This is because the front delts get overtrained easily.
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2006/06/10, 07:06 PM
...front delt is used in bench how would it matter if its overtrained AFTER thier set?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/11, 05:04 PM
How does it get overtrained any easier than any other muscle? It is already trained in the bench press. It will not make or break your press either way. They also don't have the worst bench presses. They are no better or no worse than any other lifters. Some people need it, some don't. If its a weakness, than train it.
At westside, supplementary work is based on weaknesses.
I could say that those that do a lot of lat work do not have the best benches in my gym. Would you take that to mean that lat work is not important or that it would hold back ones bench?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/11, 05:16 PM
If you take out the last sentence of snoopy's post, he's right. Simmons did say that because I remember reading it. However, the overtraining statement is a bit off. Louie didn't necessarily come out and say "All guys who do extra front delt work have weak bench presses." It was more of a thing he's noticed in his gym, and he was pointing out the fact that in most cases, isolating the front delt may not be necessary.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/11, 07:01 PM
Anyways...
I'm discovering that I can't board press for crap...I can barly do my bax....and i'm using 3!
So I was thinking my bench day is sunday....woudl it be wise to for my next "phase"
do my speed training...then my max effort....
followed by a few weaknes excercises.
Then coming back in pm to do board presses then leaving?
I feel this is a major weakness on me....and holding me back?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/11, 08:37 PM
Maybe you should do board presses as your ME exercise. I dunno if I would come back in the pm for board presses- may be too taxing, but if you think it'll work for you try it. Do you think that one reason your board press is weaker than it should be is because you're not used to the max load? If so, try unracking 110% or more of your max and just holding it out for like 10 seconds. Leo suggested that to me, and it helped. Just my two cents, hope it helps.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/06/12, 05:05 AM
I also like heavy dips....
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2006/06/12, 09:33 PM
I've done both...heavy holds.....and doing them as a max lift. I did floore presses for 4 weeks as a ME.... I only got up to 300 for like 2-3 reps...struggling. My max on bench is over 300.
So i'm kinda lost? I really feel my bench is lacking....at least to me..
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/16, 05:42 AM
READ the article on westside barbell he does mention that the front delts get overtrained.
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2006/06/16, 11:56 AM
I HAVE. But I still think you taking it the wrong way. Am I saying that he should train the front delts? No. If its a weakness though, why wouldn't he though? Most of the articles on westside or efs say to TRAIN YOUR WEAKNESS. Your picking out some random fact ("Do you do this? I was reading that...") and then giving advice based on something that you just picked up.
Louie has also said not to focus too much on upper back work. Does this mean we should drop it? NO. It merely means not to waste effort that should be going to your ME work.
I agree with Louie that it's not a common weakness. But I think its out of context here.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/06/17, 02:47 PM
Personally I think that the westside barbell bench routine is great for some people and doesn't work for others. For me anyways I only gained 5lbs on my bench in like a year. So I can tell you first hand it didn't work for me. Andrew maybe you should try something different for a while and see what happens. Maybe look at metal militia web site and check some routines out on there. Although on the other hand there deadlift/squats days help me put on 90lbs to my deadlift in less than a year. And may squat was not bad either. Im not here to argue with anyone or say I am right but I think sometimes certain things may not be the best for some individuals.
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2006/06/18, 10:39 AM
metal meltia is too much..work....I can't get the workout in a hour...I did it once and in 2 hours I still wasn't done..
I am thinking abotu doinga doublt split on sundays...coming back and doing boards or floore preses so i'm more fresh. XCause i can barly lock out my max on a 3 board
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/06/18, 04:41 PM
I would tap(light bounce the bar)off the boards...
I what about switching to close grip bench for a while?...or try to take a progressively narrower grip over a period of time...to progressively put more stress on the triceps...?
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2006/06/18, 05:48 PM
for four weeks...I did floor press...5- 8 sets of 2-3 reps....
I followed it up with 5x5 on bench press. Pyramiding up...
not much change..
This really perplexs me....cheerleading has alot of tricep involvment...not sure how this would be a "weak link'
I usually do a light tap///
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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