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Post by Rosario-546 on Oct 5, 2011 15:33:46 GMT -5
Nice work, so where does your bench stand then?
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Post by buckeye2010 on Oct 5, 2011 17:46:40 GMT -5
With the program I will be using the working sets on my heavy days consist of alternating set of 3 and 5 reps. The sets of 5 are based on 75% of a 1RM and the sets of 3 are based on 85% of a 1RM. I will base my routine on 375 as my max so I will be using 280 for my sets of 5 and 320 for my sets of 3. My reps will be paused. Weight is added each week as you hityour rep goals.
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Post by buckeye2010 on Oct 9, 2011 14:07:23 GMT -5
Light workout
Decline bench 135x12 185x10 225x10 275x8 315x7 315x8 315x7
Close grip bench 225x10 275x6 295x5 295x5
Seated rows 135x12 165x10 195x6
Preacher curls 70x10 80x8 90x6 70x10
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Post by Rosario-546 on Oct 10, 2011 6:23:47 GMT -5
You like mixing in decline? I havn't done in years, and years!
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Post by buckeye2010 on Oct 11, 2011 14:39:10 GMT -5
I really like doing incline because it really seems to augment my regular bench while putting much less stress on my shoulders. I can handle fairly heavy reps so it helps me mentally feel the heavy weights but still do a number of reps without worrying about over training the shoulders.
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Post by buckeye2010 on Oct 18, 2011 18:16:58 GMT -5
Took some time off, first workout for my 8 week to prepare for competition on December 10th.
Bench 45x20 135x12 205x8 paused 255x6 paused 280x5 paused 320x3 paused 280x5 paused 320x3 paused 280x8 paused 320x5 paused
Seated rows 135x12 165x10 195x8
Tricep push downs 110x10 120-x8 130x6
Preacher curls 70x10 80x8 90x6 70x10
Crunches 2x35 Hanging knee raises 2x20
Went in alittle light on benches so I did a couple extra reps on my last two sets. Really felt light.
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Post by buckeye2010 on Oct 21, 2011 12:36:29 GMT -5
2nd bench routine of the week.
Bench 45x25 135x12 205x10 255x8 paused 300x5 last rep paused 300x5 last rep paused 300x6 last rep paused 265x10 last rep paused 265x10 last rep paused 265x11 last rep paused
close grip bench 225x6 245x6 265x6
Seated rows 135x12 150x12 165x10
preacher curls 70x10 80x8 80x8 70x10
Crunches 3 sets of 35 Hanging knee raises 3 sets of 20
Everything went real smooth. will increase weights by 5# next week.
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Post by dbunch on Oct 22, 2011 6:56:34 GMT -5
nice work, i would love to have your bench numbers!
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Post by buckeye2010 on Oct 24, 2011 15:45:36 GMT -5
Thanks dbunch! I guess we all have our own weak points and strong points.
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Post by buckeye2010 on Oct 25, 2011 18:54:50 GMT -5
Heavy bench workout
bench 45x25 135x12 205x8 255x6 paused 285x5 paused 325x3 paused 285x5 paused 325x3 paused 285x7 paused 325x4 paused
seated rows 90x12 135x10 160x6 185x6
tricep piush downs 110x10 120x8 130x5
Preacher curls 70x12 80x10 90x6 90x6
crunches 3x30 Hanging knee raises 3x15
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Post by buckeye2010 on Oct 28, 2011 13:10:27 GMT -5
Second bench workout of the week
Bench 45x25 135x12 205x8 255x6 305x5 305x5 305x6 270x10 270x10 270x11
Last rep on each set was paused
Decline bench 225x10 275x8 295x7 295x7
Seated rows 135x12 150x10 165x10
Preacher curls 70x10 80x8 70x10
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Post by buckeye2010 on Nov 1, 2011 18:47:58 GMT -5
heavy bench workout Had to cut workout short because of finals tomorrow.
Bench 45x25 135x12 205x8 paused 255x6 paused 295x5 paused 330x3 paused 295x5 paused 330x3 paused 295x7 paused 330x4 paused
seated rows 135x12 165x10 190x6
Preacher curls 70x10 80x10 90x6
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Post by Rosario-546 on Nov 2, 2011 6:33:01 GMT -5
Nice work!
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Post by buckeye2010 on Nov 4, 2011 12:22:18 GMT -5
Thanks Rosario, Light bench routine for the week Bench 45x25 135x12 205xz8 255x6 315x5 315x5 315x6 275x10 275x10 275x11 Last rep on each set is paused
Decline bench 225x10 275x10 315x6
Seated rows 135x10 135x10 165x8
Preacher curls 70x10 80x10 70x10
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Post by buckeye2010 on Nov 8, 2011 21:09:24 GMT -5
Heavy Bench routine
Bench 45x25 135x12 205x8 255x6 300x5 paused 335x3 paused 300x5 paused 335x3 paused 300x7 paused 335x4 paused
Seated rows 135x12 165x10 195x7 195x6 180x8
Close grip bench 225x10 265x5 275x5 295x5
preacher curls 70x10 80x10 90x7 80x10
crunches 3x30
hanging knee raises 2x20
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Post by Rosario-546 on Nov 9, 2011 7:28:07 GMT -5
Nice work!
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Post by buckeye2010 on Nov 11, 2011 15:36:58 GMT -5
Light bench Day Bench 45x25 135x12 205x8 255x6 320x5 320x5 320x6 280x10 280x10 280x10
Close grip bench 225x10 245x8 275x7
Short workout today. Have to pick up wife at airport and then go to small church group
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Post by buckeye2010 on Nov 15, 2011 21:14:16 GMT -5
Heavy Bench Day Bench 45x25 135x12 205x8 paused 255x6 paused 305x5 paused 340x3 paused 305x5 paused 340x3 paused 305x6 paused 340x4 paused
Close grip bench 225x10 275x7 315x4
Seated rows 135x12 165x10 185x8 195x6
Preacher curls 70x10 80x8 90x6 100x4
Crunches 3x40
Great workout for me, everything felt great
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Post by dbunch on Nov 16, 2011 6:21:50 GMT -5
Nice work, you got to love the days when everything comes togather.
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Post by crazy on Nov 17, 2011 10:06:56 GMT -5
Buckeye
What do you do for shoulders?
Triceps?
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Post by buckeye2010 on Nov 17, 2011 15:11:54 GMT -5
Crazy, right now I am in week 5 of a 8 week cycle to prepare for a bench competition on Dec 10th so during this time I cut out some of my asssistance exercises. That being said I really don't do a lot of other movements. The only other movements I do for the upper body are tricep push downs, decline presses, and pec deck work. I am 58 and just keep it simple doing mostly major muscle involvement. I also do a lower body workout twice a week but mostly on machines because I have two bulging discs at L4 and L5
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Post by buckeye2010 on Nov 18, 2011 13:56:08 GMT -5
Light bench workout
bench 45x25 135x12 205x8 255x6 325x5 325x5 325x6 285x10 285x10 285x11
seated rows 135x12 165x10 165x10
Preacher curls 70x10 80x10 80x10
Crunches 3x35
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Post by buckeye2010 on Nov 27, 2011 22:27:06 GMT -5
Heavy bench day from Tuesday 11-22-2011
Bench 45x25 135x12 205x8 265x6 320x5 355x3 320x5 355x3 320x6 355x4
Seated rows 135x10 135x10 165x8 180x6
Preacher curls 70x10 80x10 90x8
Cut workout short heading to Ohio for thanksgiving
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Post by buckeye2010 on Nov 27, 2011 22:31:21 GMT -5
Light bench day from Saturday 11-26 Bench 45x25 135x12 205x8 265x6 320x6 320x6 320x6 320x7
Seated rows 135x12 165x8 180x6
Preacher curls 70x10 80x10 90x8
Worked nout at my son's gym in Columbus, Ohio. It was great to be home with family and still get a good workout in. I have one more heavy workout before my competitionn.
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Post by Rosario-546 on Nov 28, 2011 7:27:04 GMT -5
Good luck!
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