T nation bench program. :-/ Program was completed with a max bench of 320, paused.

T nation bench program Twenty-plus years ago I attended a Charles Poliquin seminar. Here's how to build a body that has the "go" to back up the "show. Youth and Strength Programing There are many advantages to being a young man. 531,westside,phat,dup ect are systems you can tweak according to your needs and run for years,smolov is not. 2 pounds. I don’t fight the Dec 6, 2003 · CT, firstly I would like to say that I find your articles very informative. I remember the part 1 version having you shoot for 12 reps on myo rep sets. worldpowerliftingcom. There’s really no need for fancy techniques like drop sets, super sets, or rest-pause sets. I have a barbel, dumbbell, cap plates, 15lb kettlebell, and just bought a workout bench. I used the west side barbell training program and added 60 lbs to my bench in just 9 weeks, drug free. The following week would look like: 4x 10, 6, 4, 2 Same weight being used (just increasing reps). I saw that you said dips would be a good idea for someone like me to try. com Sheiko - Previously published Bench Press Training Program. For any bench program…cause I’ve seen a few where they don’t add back work…May we just add our own in…2x a week back work…one day horizontal, 2nd day vertical pulling…What do you guys think Dec 10, 2012 · If you are a bench only person, doing something like 29 but only doing the bench is not nearly enough work. If I’m going to base on my 1RM on pause Mar 7, 2019 · Hello all, Matt Kroc wrote an article a few years ago with some deadlift programming in it that looks like this: Week 1: 5 x 5 x 70% Week 2: 5 x 3 x 75% Week 3: 5 x 1 x 80% Week 4: No deadlifting Week 5: 5 x 5 x 75% Week 6: 5 x 3 x 80% Week 7: 5 x 1 x 85% Week 8: No deadlifting Week 9: 4 x 5 x 80% Week 10: 4 x 3 x 85% Week 11: 4 x 1 x 90% Week 12: No deadlifting Week 13: 3 x 5 x 85% Week 14: 3 Mar 8, 2006 · Im 16 years old and just got into powerlifting when i turned 14, my best lifts are: bench:235 squat:335 deadlift:350ish I put together thhis program and any advice or suggestions would be nice Monday ME BENCH Week 1-2: 2 board press 3RM Week 3-4: incline press 1RM week 5-6: floor press 3RM week 7-8: bench Press 1RM Incline or flat DB press: 3 sets of 5 reps shoulder press or DB shoulder press Sep 23, 2008 · It is an interesting progression, but I think the real value comes from the term progression. Feb 17, 2010 · Hi there, I’ve torn my hamstring for the 2nd time in about 8 weeks. Nov 13, 2015 · Old PR’s fell, and yes, it seemed “easy. Let's make it even better. I mean they want to inforce discpline like getting up in the mornings and doing stupid shit. My Fastest Program for Building Muscle and Ripping Off Fat When I’m hired to get an athlete, bodybuilder, or actor into the best shape of Apr 11, 2011 · 6 Weeks to Superhero - Bench Press Complex. May 31, 2009 · Have you tried the Frat-side training program? bench and curls make ya hooge. My question is, if I buy it and do one of the programs, can I just add it to a current May 24, 2009 · The last I benched was 300 for 2. My current best bench is a 375 1RM, which I got at the end of a recent Dave Tate’s Six Week Bench Cure. I have 12 years solid lifting experience, am eating plenty of Nov 3, 2014 · A program centered on Single Reps (helped most of my other primary lifts too). In this program, there'll be three bench press workouts during the week. However, I’ve failed to hit 320 lbs on the Bench Press. I am starting to set goals for myself and I want them to be based on time 2 days ago · Discover a more intelligent approach for getting bigger, stronger, and leaner. Right now I’m doing Tim Henriques -Demolish your bench plateau program. Seems logical, right? Yet most lifters believe a bad workout is better than no workout. Editor's note: One kilogram is 2. Why not rotate exercises every day? You can do that, but you’d lose the frequency benefit. I am going to do the “big but boring” template, however, the last year or so I have been Mar 22, 2024 · by Christian Thibaudeau One Day On, One Day Off for Hardcore Lifters If you love to lift hard, then train every other day to make the most gains. I was 19 years old and competing in Olympic lifting. I mustered up the Jul 20, 2007 · Benching 5 days a week for 3 weeks it has time limits between sets that change almost every day. I’ve been out of the gym for 2 weeks. In my mind, all is not lost and I guess this is a good time to concentrate on my bench press. both weeks. Mar 5, 2013 · Hey everyone, I was hoping to get some ideas from people on what a good bench program would be to run leading up to a meet. Right now I’m stuck at 270 with my all time best of 285 last year at a body weight of 20 pounds heavier. I’m not doubting what he said, but I’m still a bit skeptical. Aug 22, 2004 · Alright guys, after quite a bit of research, I decided to write my very own upperbody program, that will hopefully add atleast 20lbs onto my bench. I worked my way up and pulled 455 for a solid form single that felt good. It was partly a technique program Jan 17, 2005 · I have completed the first week of CT’s Bench program as outlined in his article and felt pretty good. Jan 3, 2005 · Method: Strong portion partials – Set a bench in the power rack and place the pins so that the bar is above your sticking point (elbows around 110-130 degrees) as it rests on the pins. Check out the plan. Imo you are better off learning how to train while you get stronger Dec 9, 2008 · I’ve never gotten much out of speed benching other than tender elbows and shoulders. Effective programming for the deadlift involves a well-planned progression Mar 23, 2007 · [quote]kobe4life08 wrote: mertdawg wrote: kobe4life08 wrote: i really dont understand your approach. Start the program again and take 20 pounds off your max. The max I can do is 100 pound dumbbells, and I weigh 180 pounds. I would also like to keep some iso movements. It’s a series of ten sets of predetermined reps for each big lift. But you better be damn sure you take care of nutrition, sleep and especially soft tissue and mobility. I hear there are some Japanese bench-only guys that bench 2x+ bodyweight and train bench 5-7 days a week and not really anything else, however I haven’t seen their programs. My max went up roughly 25-30 lbs using the program, so I’d say it was a great improvement Jan 10, 2005 · I’m wondering if anyone has tried the old Muscle Media 2000 Shawn Phillips bench press program, from about a decade back, before the magazine went mainstream and then folded. This is one more reason to use a high frequency bench press schedule. The last two sets of three would usually 75-85% while the set of 2 being 90%. One day a week do deadlifts based on how I feel, then either bench or do a couple sets of either chins or rows. This is my first proper attempt at programming: Day 1 Deadlift Sumo Deadlift 5 sets of 5 with 75% of my max Anderson Nov 11, 2014 · I’ve never really been good at following a written program, would usually just go in and get at it. To maximize strength or muscle growth, get more awesome workouts than below-average workouts. I plan on switching from 5/3/1 on my bench to something else. Jan 13, 2016 · Hi Coach Big fan of your articles and the website. My bench went up 25 pounds from the program which is pretty crazy considering this program was only 3 weeks long and in the last 2 years id say my bench only went up about 25 pounds hahaha anyways heres the Nov 23, 2005 · [quote]RobNZ wrote: RickJames wrote: What do you bench now and at what bodyweight? just come off a holiday so its down a little but around 250 at bodyweight of 185. I figure my bench days are over. Any feedback would be appreciated, or if you know of better programs to up my bench I’d like to know. I am starting to really not like pulling for multiple reps. Sep 28, 2005 · one thing that worked dramatically for me is when I reached a plateau, I did one very heavy chest day: 2 warm-up sets, and then 6 sets of 3 reps with your 4 rep max. by Christian Thibaudeau | April 11, 2011 April 5, 2021. Mar 19, 2007 · First off strength linearly I don’t care whose program your following Eric, Waterbury or whoever, if it did people would be benching 2000 pounds by now. If you want to talk more feel free to PM me. In your spare time read everything you can. 5kg Squat 100kg But I have reached the point where without proper programming I’m just going to burn out. Oct 7, 2011 · Just started my 4th cycle of 5/3/1. Sep 27, 2011 · A few more notes about this program: If you fail on weeks one or two – you don't know your max and you overestimated it. Any help Jul 5, 2021 · Title. I’ve tried powerlifting out for a few months and what got quite a lot stronger in a very sort time, reaching my max lifts to Deadlift 160kg Bench press 92. Aug 22, 2012 · Still, there's a big drawback – as much as it may stoke your fire, that cool program wasn't made with you in mind. I have been lifting for 6 yrs so not a beginner I dont care for 5/3/1 Dec 4, 2007 · This had to come… Is there anyone else there like myself who wants to bench 300 raw? The closest that I came was 280@225. GDollars37 September 18, 2007, Get The T Nation Newsletters Don't Miss Out! 5 days ago · Hey there! This is my first time programming my own routine so I’d love to hear your thoughts on it. I was wondering if you could give me a program to try or show me link to an ideal program. This program interests me because it’s based on the Big 3, Squat, Deadlift, and Bench performed 3 times a week with high volume. Thought you guys might find it interesting: JM Blakley’s 4x6 Bench routine I. Here's what they are and how to use them for size. To achieve the power look, you’ll need to get strong overall and improve your 3RM. I would usually bench twice a week and each time I’d do about 7 sets of 3 and end with a heavy double. Wishing you happy and prosperous New year!!! I had to take a break in between my DUP Training due to some family commitments but now I am back Didn’t lift a weight for 2-3 weeks…started this week back…but struggled… Before numbers: Squat : 140kg Bench: 95kg Deadlift: 145kg OHP: 70kg Each DUP cycle is for 3 weeks and then a 4th deload Feb 2, 2015 · I know this has been reviewed, but the posts are old. I am 280lbs, I have restructured my diet so that im eating high protein, low carbs, 1500 cals, and i meal prep for the week. I am now following 5/3/1 Thursday, 4-2-09 Bench: 135x5 185x3 215x6x6 (70%) DB Rows: 95x3x8 Cuban Presses: 55x3x8 DB Lateral Raises: 20x3x8 May 28, 2016 · It was a change from how I had trained. Get Big with the Fewest Number of Exercises What’s the minimum number of exercises you can use and still gain size? What would those movements be? My answer used to be four: bench, squat May 8, 2020 · by Christian Thibaudeau The Cluster Training Bible Cluster training is unbeatable for strength gains. Jul 6, 2016 · Mikey Samson Greyskull LP for Powerlifting Monday: Bench Press/ Overhead Press (alternate each week) - 2 sets of 5, then last set AMRAP Squat- 2 sets of 5, then last set AMRAP Barbell Lunges- 3 sets of 8 Two-Arm Dumbbell Row- 3 sets of 8 Plank- 3 sets of 1 minute (try and add weight) Wednesday: Bench Press/ Overhead Press (alternate each week) - 2 sets of 5, then last set AMRAP Deadlift- 1 set Nov 20, 2008 · That’s the link to his calculaor, and you can find the program on pretty much anysite if you type in ed coan bench press program. You need to pick five exercises. Mainly I would suggest the use of bands with your program. Place the barbell on the pins, lie down on the bench and press! Don't let the bar hit the pins on the way down; stop it just short and press back up. Month one: 5 sets of 10 reps at 50% of Training Max ™. The problem is that if you’re young, you don’t know it, and probably won’t know it until it’s too late to do anything about it. for 42 reps using this simple program. I've seen progress as high as a 40 kilogram gain on squats in an advanced athlete (world class track cyclist), going from 180 kg up to 220 kg. Jul 10, 2024 · Hey, just your average 34 year old here trying to get a stronger bench press. Some might scoff at the recommendations down to a . My current 1RM for bench is 250. I really want to help people, but if they won’t take my advice there’s nothing I can do. WorldPowerlifting. If anyone can point me to a good bench program I’d appreciate it. I think they merged part 1 and 2 into this revised version. com. Also, a bunch of his “principles” are really good. I was looking for ways to get as strong as possible. My workout program consists of a lot of Olympic Dec 19, 2016 · Smolov JR Bench Press Program. Feb 11, 2010 · Hey guys I recently stalled on bench and although it hasn’t completely stopped it has been going significantly slower. Whether you work 9-5 or 5-9, your time is at a premium. If all you do is bench, benching 4 days a week is a minimum IMO. Month three: 5 sets of 10 reps at 70% of TM. ” Here’s my version of the program. The 40-Workout Strength Challenge. Step One Aug 18, 2016 · Pros: 1. Now, while I am on the anabolic diet, my weight swings between 187 and 180 at the moment. Sep 18, 2007 · Kelly Baggett Bench Program. My max at the Mar 10, 2018 · There are bench specialisation programs out there, there is a 5 day bench-only Sheiko program that I have seen online, no idea where to find it though. You know that the bench press is a "chest" exercise. Dec 3, 2000 · Has anyone out there tried the MM2K bench program? I’ve been really frustrated with my bench lately, as I’ve hit a wall at 320 and I’ve heard good things about this program on other message boards. and you can’t compair a power clean with a db row[/quote]. All five will be performed on each training day, five days per week. Month two: 5 sets of 10 reps at 60% of TM. It works! I consider myself an intermediate lifter, on and off all my life and have 2 powerlifting contests under my belt in the IPF/CPU in the open 105 kg Jan 3, 2007 · I put on, I believe, five pounds to my bench after 12 weeks effort. If you can get 12 reps on the FIRST set, then use a higher weight the next week but continue your other 2 sets with the same weight. Modest warmups, followed by working up to the max Single of that day. Jun 24, 2020 · Julius Maddox 8 week bench program Anybody here ever order Julius Maddoxs 8 week bench program he posts on his website? Obviously it works considering his track record and training with Josh Bryant. Some information about me: 38 years old 6’2", 216 lbs training for almost 8 years now Current Dec 28, 2009 · Sorry for posting a new thread, but the massive Wendlers thread is locked, and couldn’t find an appropriate thread in the last few pages. These worked unbelievable. Believe me, you give this program a try and you will absolutely love going to the gym. The only type of tricep work I’ve done started this summer, and I mostly do heavy pulldowns. But using more weight than you would for a work set of 5. BTW, I’ve already read the archives and all of Poloquin’s, Staley’s, and King’s Apr 4, 2014 · But the main point is this: Almost every bench program I write includes at least two variations of the lift; some include up to four. 26 2008. I follow a West-side system of 2x per week, and my weak point is off of the chest. But which type should you use? Here's what you need to know. from CT?[/quote] I tried it but couldnt handle to volume!- it blew me away ( i even dropped it down by about 20%) i didnt keep up with his recovery recommations but thought the volume reduction would make up for it. Creating a workout program can be exciting – I love the feeling of hope and optimism that comes with putting a new program to paper – but it can be Jan 3, 2005 · This would lessen the quality of the reps due to neural and metabolic fatigue. Just coming to the end of my sheiko cycle, around 2-3 weeks left. Nov 29, 2000 · Hey everybody. If you want to boost athleticism and look great naked without living in the gym, you must train efficiently. It works well. You gonna end up with a stronger bench(us in most well written programs) Cons: 1. I’ll have 8 weeks of training for it before the deload week. Eat more and lift heavier stuff. :-/ Program was completed with a max bench of 320, paused. Love the price gram and I had great strength gains using the program before I substituted front squats with back squats but no other changes. German Volume Training (10 sets of 10 reps) has been around since the 1970s. Pick one from each of the following categories: Press Movement: Flat bench press, incline bench press, or military press. The bottom third. Proper Pulling Training the deadlift is simple. BENCH DAY Pattern Warm-Up (Mental and Physical Readiness) for example: 10, 8, 6, 4, 2, 2 (nothing too heavy) Skill and Neuromuscular Work 2-3 sets of singles with near max weight, but light enough to be a sure thing with perfect form Nov 22, 2010 · I was looking in the internet when i found these two programs, one is for raw bench pressing and the other for deadlifting and squatting. It rotates weekly between RE and ME bench. " Here’s What You Need To Know… Physiques that exude power are made of massive lats, traps, and delts. Keep doing your Westside stuff, I’ve made solid gains on my bench in the last month or so like that, or maybe try Thibaudeau’s bench program from a while back. Right now, I weigh 165lbs and bench 205lbs, I’ve been benching for around 8 months now, but never did ANY direct tricep or back work. 5/3/1 sets and reps are explained in the 5/3/1 book. I am lacking pec development. Great shock to your body. I couldn’t do even the same weight as last week and CT says I should be increasing each week. Beginning DL max was set at 425. I know our program should have a good weight program but it doesnt. I just started week 2 today and my triceps are just shot. You might get 12, 10 and 8 reps for example Friday: Bench 4 sets of 3 Sep 27, 2010 · Hi there, I am new on T-Nation and I was looking for some advice in regards to my bench press that seems to be lagging behind according to me…I haven’t been regularly training or following a specific training however I always tended to follow a 5*5 format and trying to squat at least 1 or twice a week and I used to bench 3 times a week to no avail… I have decided to starting lifting more Jun 16, 2005 · I tried CT’s bigger bench program (and others) but the volume blew me away-other programs seems to do the same to me-my food and recovery is ok but seems i cant make gains! I just feel like my nervous system cant handle too much at the moment (lots of stress and very busy at work) I am going to try once a week benching to see if full recovery between workouts may help me Bench cluster 3 sets Feb 13, 2022 · Hello question regarding power look program. Well i am about to have a 5 week christmas break and i want to come back being alot stonger than i am. For a program to be truly made for you, you have to make it yourself. And it won’t take long to fill in the gaps once regular training starts back up. You want to maximize your own strengths. Looking for critique and suggestions on running this program. Jun 3, 2012 · Pretty sure this is the Sheiko Bench program that Boris wrote himself. CS Mar 29, 2023 · by Brandon Rynka German Volume Training, Evolved If you were tough enough to try GVT, you'll love this version. If I could go back and do it over again, there are several Nov 23, 2002 · The reverse grip bench press is usually employed to recruit the triceps (particularly the lateral heads) more than a regular close grip bench. You don’t have the luxury to waste it on ineffective programming. . I was working up to a 4RM back at my home gym and when I came back to school I could only do it for 2 reps (wider bar here) so I kept that for 2 weeks adding 3-5lb. I didn’t think much of 1 arm preacher curls before, but after doing them, I can feel how they carry over to the bench press. 6 weeks ago, I’ve hit 315 lbs on the Bench Press, 445 lbs on the Squat and 495 lbs on the Deadlift. Dec 12, 2010 · I’m a big fan of JM Blakley, and came across this on another site last night. It is extremely weak compared to my other lifts and it doesn’t seem to be going up. Lets get to the point i was thinking in mixing this two programs (for the Oct 15, 2014 · The training template is really much more straightforward than it might appear. So, I thought I would add my review for anyone considering trying it. Here's the complete program. i know its crap so thats why i want to increase it![/quote] Which is exactly why you need to stop asking for advice and just get bigger and stronger. MONDAY push pull Flat bench press 3x5 then 2x3 using 85%of 1rm and lifting as fast as I can Pullups 5x5 with whatever weight I can handle as fast as I can (both bench and Jul 23, 2013 · I’m getting closer and closer to 40 years old, and a goal of mine was always to be able to bench 300 for 1 rep. This is what I've found to be the absolute best method. I just started Dec 13, 2024 · Coach Christian Thibaudeau's exclusive free coaching forum. That’s fine by me. Powerlifting & Strength Sports. Sep 17, 2012 · Hi, I need some serious help and advice from all the experts. The Reason for 5/3/1 Just so we’re clear, either people want to do 5/3/1 or they don’t. I maxed at 270 at 205 pounds. my current flat bench max is 225 lbs. The frequency with which you bench press is important as well. Hope this helps. And it delivers, every time. Now im looking for a new program, lets start the the bench press is my weakest lift, i squatted 220kg , deadlift 235kg and Aug 7, 2008 · I’ve been seriously considering a radical change in my training and Powerlifting intrigues me a great deal. You know because everyone crowds to the bench press stations in your gym on "chest day. At my age, strength is much more appealing than aesthetics. If possible, spread three to four pressing variations out over 2-3 training days when handling lower weights, and taper that down to 1-2 variations 4 days ago · Currently I am doing 5’s pro BBB for leader and 531 FSL as anchor, but if I wanted to focus on each specific lift of the main 4 which programs would be best to help increase strength in them? I know Building the Monolith has a lot of squat and press volume but what 531 programs focus on increasing bench and deadlift Dec 16, 2009 · Hey guys, I saw the thread that was made for those chasing a 400 lb squat and thought it was a great idea, so I figured I would make one for the bench since I am finally getting closer to the mark. my loads were droping in the lifts after the first 3 weeks. Well I am a college football player. I sometimes do paused squats as backoffs, 3+ count pauses for bench backoffs, and floor presses in place of bench, but that Nov 18, 2002 · Adding 50lbs to your bench in 10 weeks is absolutely possible. Maybe do 1-2 weeks at only 3, but then get your butt in gear. Jul 27, 2011 · It's not uncommon with this program to see a 20-50 pound increase in a lifter's bench press over a 16-week training period. I am pretty strong i can bench about 400 but i would like to bench about 450 i Oct 7, 2008 · Week 5 Sunday Oct. Any information would be great. Com Bench Press Training System by Boris Sheiko – the main coach of Russian National Powerlifting Team In co 20 hours ago · Hi guys, I’m training to improve my super total this year and am looking at ways to incorporate 531 with the classical lifts. Other Jun 13, 2005 · by Charles Poliquin One of the toughest muscle-building workouts of all time just got tougher. Decrease reps to accommodate heavier weight Jun 3, 2014 · by Matt Kroc This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period. Sessions start with a simple ab/core exercise (which I've found to be a great transition from the general warm-up to lifting), followed by the two mechanical advantage exercises targeting the day's big movement pattern, finished with supersets that work whatever's not directly addressed by those big movements. The best program that worked for me was WSB, so I am back on that. Jan 30, 2013 · I’ve been training for a little over 7 months and just came off of a cycle of 5/3/1 for my bench press. I’m currently using a conjugate system that’s working well but I was thinking about trying something different. If you are a beginner to intermediate, and not used to working in the low rep range, or if you are used to going into the gym and hitting the same weights and reps on a weekly basis, then I think you can get a lot out of the program, simply from it’s structured approach. Apr 2, 2023 · Look any good? You rotate the movement each session so you only have to beat the logbook once a week for each exercise. It was the cornerstone of Reg Park’s training (Arnold’s idol), but it was first popularized by Bill Starr with his book, “The May 17, 2023 · I am a female who just turned 48. April 11. Day one Snatch and Deadlift Snatch (rep range varying but usually around 5x3 @ 70% or 5x2 @80%) Deadlift 531 Front squats 5x10 @50% or 3x5 @ 80% Core work Day two jerk and OHP Jerk Apr 12, 2016 · Hello, Im an 19 years old powerbuilder, ,I’ve been training for 3 years and only powerbuilding for a year… In 2016 i started to do pure powerlifting training in order to participate in Israel’s powerlifting competition. forgp December 19, 2016, 11:43pm 1. Im benchin mid 300’s now, tryin to get my bench back where it was before all my conditioning so I can finally hit 405. I saw one post here from someone Jul 7, 2009 · by Jim Wendler Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. 5%. He says that simple doing this 3 times a week is better than most things for anyone not an extremely advanced lifter Apr 22, 2014 · Then maybe a set of chins or DB Row. His bench also went from 100 kg to 140 kg. I think the heavy negatives on day 3 last week did them in or something. And they don’t just look powerful, they are powerful. blogspot. Aug 6, 2014 · Bench Press: Half bench presses (lowering to about a 90-degree arm angle), 4-board presses, bench presses with chains, reverse-band bench presses, or decline bench presses. Jan 27, 2010 · Hey all just like to share results of a bench program i just did with great results! my brother showed me it, he did it previously and added 30 pounds to his bench. Get The T Nation Newsletters Don't Miss Out! Nov 3, 2010 · by Mark Rippetoe A proven strength training method to help you keep making progress after the newbie phase. In the past, I've always done the bench press on the smith machine because I workout alone, but I've since then moved onto the free weight bench. About me: Male Age: 28 Height: 183 cm (6’) Weight: 77 kg (170 lbs) Lifts: Squat - 8 reps at 85 kg (187 lbs) and Bench Press - 8 reps at 70 kg (155 lbs) The program that I’ve designed for 2025: Monday: Horizontal Dec 3, 2006 · Hey guys I’m just wondering what to do on a bench program without back work. Don't get bogged down in the semantics. Nov 21, 2005 · [quote]Holo wrote: how about doing a 8 weeks to a record bench program. Jul 4, 2004 · I’m so stoked b/c I finally pressed 2 plates today! But now I wanna go higher haha…so what in your opinion would be the best program for increasing your bench? Aug 19, 2021 · by Eric Bach Smarter Workouts, Harder Body Build athleticism, size, and strength without living in the gym. Lately I have been extremely frustrated with my bench press. If your max was 203, of course you can go up in one week from a 155x5 bench to 165 or 175x5. Focus on four main Mar 10, 2011 · Bench Weaknesses: *bar was stalling 2-3 in. so i was interested. Personally, I find it to be a little awkward and tough on the wrists. I tried the program about four years ago, but I was new to lifting, barely knew what I was doing, and didn’t keep a real good training log, so it’s hard to judge what my gains were. It’s a great program that will kick your ass… very high volume. But wanted to know if anybody had any reviews or feedback or if they tried this. " I don't need to tell you that strong pectoral muscles are not only a consequence of dedicated bench pressing, but also a requirement if you're going to improve in the lift. Because I’m 23 and want to do this for many years to come I’m going to seriously lay off leg training for an extended period of time. I can’t remember if the mTor sets had more reps than this version. I am just about to finish the very last workout of a 9 week cycle and try for a new max this weekend. I am going to write what I will be doing and any comments are welcome. Just wondering if anyone has checked out that calculaor before, tried it and got good results. I’m talking about a type of program where you start ‘light’ and don’t fail a lift for at least 6 weeks. You just need to do the best lifts more frequently. Jul 18, 2008 · [quote]Eastern boy wrote: cccp21 wrote: rmccart1 wrote: cccp, if it’s not too much trouble, would you care to list a workout or two that you performed while you were with him? I understand that the key to his success is his intelligent planning and programming, and not in the individual sessions per se, but I am interested in seeing what types of things he does to target certain abilities Oct 10, 2014 · Hey guys. Still working on this). Check it out. Their reasoning? Even though their Jan 26, 2018 · by Christian Thibaudeau The Minimalist's Guide to Getting Jacked Think you need tons of exercises? Nope. But it has its shortcoming. Following week: 4x 10, 8, 4, 2 (and so on until the last set is a set of 3) Afterwards I would start over from the top Apr 26, 2010 · If you're a bench press addict and want to bench twice a week, I'd suggest doing some lighter, moderate volume close-grip work on the second day. The key is to start with an accurate max. The fact is that i’ve been running the 5/3/1 program for about 14 months, but i started competing in powerlifting and i feel i need something heavier (heavy singles, and stuff). You won’t know where to go from there. GVT can be adapted for the advanced lifter. Ask questions about any of his intense programs, ask for a review of your current workout, and find more training advice. Charles Staley actually utilized it in his original EDT Arm Specialization program here at T-Mag. My question is …I have stopped barbell bench pressing due to several minor pec strains during the last year. The problem is that my 1rm on the smith machine bench was 315! I know if i put that on a free weight bench, that shit will crush me lol. For experienced lifters only! Here’s what you need to know… German Volume Training has a reputation for adding rapid size to new lifters. Bigger Stronger Leaner. This is my plan so far. Few programs are as mythical in the strength training world as the 5x5 system. Start here. Short description of what I’ve been doing as of late: 4x 8, 6, 4, 2 I would begin with the above. I think this program can be very effective at improving one's rep performance, like an NFL combine test. Here's why and how to plan it. I’ve been using Jonnie Candito’s 6 week linear programming for the past 3 cycles so far. Week 6 Bodyweight = 258 %-----Reps Completed May 4, 2009 · OP, you have the right to set your own goals, but at 200lbs of bench press, you may just need a simple strength routine for overall gains: your best choice would be to stick with a beginner, strength-oriented program (WFSB, Madcow beginner/intermediate version, Rippetoe’s advanced novice…). Apr 20, 2007 · I am 5’8 165lbs and I have been lifting for a while, but only really seriously for about 6months. Second the closer you get to your max, the slower your gains will be. I ran Fierce 5 in 2024 and I think I’m now ready to design my own program. Dec 14, 2011 · Has anybody tried this program? If so, how did it work? I read the article and he said that some of the people that ran it got at least 20-50 lbs out of it. There is not much out there for reviews of this program, when I was looking at starting it I couldn’t find much. Often lifters overestimate their max or use a number they were previously capable of. off chest (when my upper arm is parallel to the floor) *need to be more aggressive when pulling bar to lower sternum *of course, heavy tricep work after ME work and a little off the chest work -medium grip bp -cgbp -rack shoulder press, don’t go too heavy… maybe 5x5, leave 2 in the tank even on last set (set pins to couple inches below where arms Feb 12, 2020 · This program should allow you to significantly increase your strength over 12 weeks. Today, I finished another cycle and managed to hit 455 lbs on the Squat and 515 on the Deadlift. My college workout partner worked up to 225 lbs. then hit them all again the next week and focus on beting the logbook. RM = 385 lb ( used for percentages) AMAP = As Many reps As Possible. I know this isn’t a simple question, but how long should it take me to get to 315? Basically I am looking for some to tell me what a good amount of time would be to complete this goal. The great results (for those that survive it) are largely a product of accumulated muscle fiber fatigue during sets 6 to 10. Charles was the man when it came to strength. Works best if you go imediatley from a low volume program with only 1 bench day a week to the BYB program. I’d like to get in the 295-300 range Jun 24, 2013 · Hey 🙂 Any recommendations on a program I can follow that will help get my deadlift and squat numbers up? ( I am not comfortable formatting my own) My bench is my strongest lift of the 3, would like it to go up too, but its the two above that are lacking and need the most help. Thanks I am looking to become stronger and more powerfull with speed. You can find them on elitefitness. My shoulders and triceps are much more dominant than my chest when benching. I just remember those sets sucked. So each day usually has me doing around 75-80% for 5-6 sets of 2-3 reps. Apr 17, 2017 · by Christian Thibaudeau How I Build Muscle and Strip Off Fat – FAST! I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. Jan 30, 2012 · The Program in a Nutshell. Hit it hard, hit it heavy, then let your body recover and grow. Monday: Bench or dumbell bench press 3 x 8-12. Last Deadlift day I did not adhere to the prescribed program due to simply just getting tired of doing so many reps on Max Effort sets. 5 sets of bench on the bench days with all the reps change every workout accept for the last week. Feb 18, 2004 · I have done quite a few programs on t-mag and this time I want to make my own. Complete waste of money. Once I get to the second third, I’m able to struggle through the middle Oct 8, 2012 · Never tried it for bench, but a modified Russian Squat Cycle for bench + accessory work (bench 3x a week plus voluuuuume) put me up 55 lbs in the bench to a raw 440 in 6 weeks. Except for grip work, that’s all I’m doing right now and I love it. Now I really wouldn’t consider this bad Feb 21, 2020 · by Christian Thibaudeau How to Make 5x5 Training Even Better The 5x5 system has been around forever for a reason: it works. Silly rabbit. I came 2nd in all teen and in my category too. My Deadlift has increased 10 pounds, Squat about 5, and I havent done Power Cleans but instead i’ve done Dumbell Rows… man, numbers, give numbers, like 200dl or 250squat. On my second bench day, I’d cut back the weight and maybe only do 3 or 4 sets and have a bigger focus on Aug 7, 2007 · TSP for Bench Press. The muscles involved in the bench press will be worked in one of these three workouts, and so will the unrelated muscles. For example ed coans bench program just calls for bench press, incline, close-grip, and then chest flyes. etc. This week I added another 5lb and only got 1 rep. Power Clean: Clean low pulls from the hang or from blocks. It really made me reconsider training for size and strength, and how there isn’t really a clear distinction. Warm up, then use the same weight for 3 sets. I am going to give Wendler’s a shot after reading the ebooks and seeing the positive results. I typically do two ME bench variations and then follow it up with RE work. Anyone coming from similar Dec 14, 2005 · The end result is a Westside based program that will knock the socks off your bench while still being everything you could possibly want and more from a bodybuilding program. So monday might be db bench wednesday might be machine press friday something else. My current max is 285. Right now I bench twice a week using some numbers from a sheiko template. I stumbled across Gillingham’s program and seemed to find good feedback on it. Phase 3 – Optimization (Weeks 7-8) This phase is all about fine-tuning. I really want to start lifting, but clueless where to Nov 14, 2022 · If my incline bench and trap bar deadlift go up by 20, 30, or even 40 pounds during my time on the skeleton program, I’ll have gained quality muscle in many places. However, I can’t seem to find anything about the assistance work in this program other than the light bench day, My Nov 22, 2018 · I stumbled across links for Best Damn part 2 but they take you to the main T-Nation page. Nov 12, 2008 · The elitefts bench press manual is out and it seems to have come out at just the right time. It's got pauses, slow eccentrics, and other fun torture. (Full disclosure, i fall off my diet on my days off, but not horribly. This Oct 15, 2015 · by Christian Thibaudeau The look of power cannot be faked. plony irks uiqa ajji ufcxnttmi ias bhkq thoec ugcca vbkb