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Post by treders on Mar 26, 2017 4:20:08 GMT -5
Hi Ryan i'm back again to pick your brains with a few questions.
When i started the 12 week bench program i may have underestimated my max a little to air on the side of caution as i had been off for quite sometime with an injury, As such now that i'm getting towards the end of my first cycle i can already tell that i will hit my projected new 1 rep max so if i do hit the new max do i keep adding weight to find out what my new true 1 rep max is or should i just stick with the projected max if i do hit it ?
After your 12 week cycle is finished if your not competing do you recommend going straight into a new cycle or do you take a week off first, or something else like have a light week etc ?
My last question relates to the first, if i hit my projected max comfotably or even lift a heavier than projected max successfully do i base my new 12 week cycle on the projected max that i lifted comfortably to allow for off days or would you base it on your true new max if you successfully lifted a little heavier ?
I hope that all makes sense especially the last question haha
Thanks for your time Warren
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Post by Ryan on Mar 26, 2017 8:13:02 GMT -5
1. If you hit your projected max, go up another 5lbs and if you hit that, go up another 5lbs, etc. The point of the program is to get better at benching but also to establish your actual current bench max so go until you get it. However, if you have to move up by 5lbs after hitting your projected max more than 2 times, stop and base your next cycle on that number.
2. I recommend that you take a full week off without benching at all after the program is over (I sometimes take two weeks doing random volume bench work one of those weeks) assuming you're not peaking for a meet.
3. Since you'll effectively know what your bench max is right now at the end of the cycle, it makes sense to program your next cycle based on that exact number.
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Post by Ryan on Mar 27, 2017 8:50:10 GMT -5
Bench Wk1 (volume day) from 3/23
Work: *all w/feet up* 225x8 (3 sets)
CG: 225x5 (3 sets)
Landmine single-arm presses (don't recall poundage; will document next time)
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Post by Ryan on Mar 27, 2017 8:55:07 GMT -5
3/25 Deadlift
Switched back to sumo this week. Even though last DL training went well re: "conventional experiment", I still prefer the more glute and hip-dominant sumo pull. It feels better to me, both motor-wise and in terms of residual pain/discomfort. I just don't like the stress that heavy conventional pulls put on my less-than-pristine lumbar spine.
W/U: barx10 (twice) 135x8 225x6 315x3 405x3 455x1 515x1
Work: 450x3 (5 sets)
SLDL: 275x6 (3 sets)
BB Shrugs: 225x10 (3 sets)
*finished with some hamstring isolation work which is out of character for me, but I figured why not for a change?
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Post by treders on Mar 27, 2017 14:45:41 GMT -5
Thanks for the advice Ryan much appreciated
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Post by Ryan on Mar 27, 2017 17:04:45 GMT -5
No problem. Hope it works out.
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Post by Ryan on Mar 28, 2017 15:47:23 GMT -5
3/28 Squat (volume day)
Warmed up to 405 single
Decided to do all descending pause work at lower %s to target explosiveness and conditioning.
Would like to have moved through these sets quicker, but all in all, it about worked out as expected:
385x3 365x3 335x3 315x3 275x3 225x3
Short (and light) and sweet, had to get back to work. Not monumental or ground-breaking but effective.
3speed talking here: monumental, ground breaking, sexy, etc - they are all over-rated. Effective is what matters. Good work there.
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Post by Ryan on Mar 29, 2017 10:01:29 GMT -5
Was at the gym training a client this morning at 6AM so I had an hour to kill after that and before work.
Soooo..... I proceeded to do all the following nonsense-
B/O rows: barx12 95x12 135x12 155x10 185x8
Meadows Rows (landmine) 45platex12 55 in platesx10 65 in platesx10 75 in platesx8
Seated cable rows: 140x10 160x10 165x8
One-armed cable rows (from knees with high cable pull) 35x10 40x10 45x8
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Post by Ryan on Mar 30, 2017 15:57:45 GMT -5
3/30 Bench Wk2 (volume day)
Work: 230x8 (3 sets)
CG: 230x5 (2 sets)
Triceps Press (behind head, standing): barx12 70x10 90x10
Cable push-downs: a couple sets of 10 and a set of 8 to end things (don't recall poundage, dadgumit...).
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Post by Ryan on Apr 5, 2017 9:40:18 GMT -5
Bench Wk3 (primary day) from 4/3:
Warmed up to 325 single
Work: 290x3 (5 sets)
Incline DB: 100x8 100x6
Standing Military DB: 60x10 70x6 <-- outta gas 50x8
Single-arm supine triceps presses: 35x10 40x10
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Post by Ryan on Apr 5, 2017 9:50:02 GMT -5
Squat 4/4
Warmed up to a 455 single <-- this felt good and while it's still 10-15lbs under my usual meet opener, it's getting into a weight range that's been off-limits until recently due to injury, so it was nice to move this weight, and mechanically easily at that.
Work: 435x3 (5 sets)
Pause Squats: 365x3x3
Not a bad little session. Really taking baby steps, inching my way back up the poundage ladder, but it seems to be working as my work capacity is growing and the residual pain is practically non-existent. If things continue on current upward path, I have 3 clear things to attribute this to:
1. Improved diet 2. Patience 3. Stretching techniques
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Post by Ryan on Apr 10, 2017 9:09:44 GMT -5
Ok, I'm a little behind logging recent trainings, so here goes:
4/7 Bench Wk3 (volume day)
Warmed up to 235x8 (3 sets)
Incline BB: 235x5 (3 sets)
*Triceps cable push downs *Supine single-arm triceps DB presses - wont be doing these again; always aggravate front delts and always forget until after the fact....lol
4/8 Deadlift
Warmed up to triple of 500, and then double of 520.
Work: 455x3 (5 sets)
RDLs: 225x8 (2 sets), 245x8 <-- these were exceedingly easy poundage-wise, but I'v only done them a couple times in my life and it's been double-digit yrs since I tried them last, so I stayed conservative and focused on target muscles.
*Did some random machine-related hamstring stuff and wrapped things up there.
4/10 Bench Wk4 (main day)
Warmed up to 330 single which went up surprisingly easily. I know this is manageable weight for me at this point, but it went up easier than expected.
Work: 300x3 (5 sets) CGBB: 225x5 (3 sets)
*Ran out of time here and had to head to work.
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Post by 3speed on Apr 10, 2017 12:25:04 GMT -5
Strong work Ryan. Are you still at 198?
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Post by Ryan on Apr 10, 2017 12:26:28 GMT -5
Yes sir, and thanks.
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Post by Ryan on Apr 13, 2017 9:18:12 GMT -5
4/11 Squat (low-intensity day)
Worked up to 315x5 (3 sets) all reps paused for 2-ct.
Landmine front squats: 1 platedx12 2 plates x10 2 plates+25plate x6 (too much of a hassle to actually lift this off the ground; reminded me why Landmine exercises are more for volume and dynamics than heavy weight)
*Finished with abductor and adductor work.
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Post by Ryan on Apr 16, 2017 13:12:28 GMT -5
From 4/14....
Bench Wk4 (volume day)
Warmed up to 315 single
Work: 240x8 (3 sets) Incline BB: 240x5 3(sets)
Standing single-arm presses LM: 70x12 80x12 90x12
Finished with seated single arm triceps presses (behind head) and then some cable push-downs.
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Post by Ryan on Apr 16, 2017 13:15:08 GMT -5
Squat 4/15 (main day)
Warmed up to 460 single.
Work: 440x2 (6 sets)
Pause squats: 405x2 (3 sets)
*A few seats each of abductor and adductor work.
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Post by treders on Apr 20, 2017 14:59:59 GMT -5
Hey Ryan, i managed my target weight quite comfortably at the end of my bench program however i got a bit to ambitious with my next set and failed just over half way up ie about 12 inches off my chest. I was thinking on my next cycle to add a couple of extra sets on to the work sets but with my sling shot on to allow me to get some extra triceps work in and work the top half of the bench, the reason for this approach is that i had quite severe tennis elbow a while back so i have to be careful with my elbows. What are your thoughts to the above ie adding two extra work sets but with the slingshot on or would you recommend something else ? As ever thanks for your time
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Post by Ryan on Apr 20, 2017 20:08:10 GMT -5
Midway through the rep (roughly where your elbows finish bending and start to extend) is where most raw benchers fail. Either there or right off the chest.
Why? Because those are naturally poor leverage points and if geared benchers didn't have their shirts on, they'd fail in these spots too.
Common sense might tell you that strengthening your triceps should remedy this, but that would be wrong. What you really need to do is make sure everything is being done properly technique-wise earlier in the lift to give you the best chance you can have of moving through this poor leverage point.
Short answer:. There are three reasons you fail in the place you indicate:
1. You're fatigued from prior work near your max. 2. Your form has broken down 3. You aren't strong enough to move that weight just yet.
The only way to diagnose which of the above problems youre running into is by actually seeing you bench.
If you're able to video your bench sessions, please do, and do so from diagonal front angle if at all possible (think: 4 o'clock or 8 o'clock angles).
Slingshot work has it's uses, but they are fairly limited for the raw lifter. The Slinghsot will allow you to handle more weight to overload in the bottom of the bench, not at the top. It helps you finish a press with weight you couldnt bench without it by helping you extend your elbows after your chest has handed the brunt of the weight off to your arms and front delts, so the Slingshot is actually assisting your triceps, not helping to make them stronger. But again, I don't think triceps are the true culprit here anyway; they rarely are with raw benchers.
In the meantime, I recommend adding more reps to your volume bench day. That's helped me most in the past. Well, that and nailing down my technique which is key as I believe the bench to be the most technical and unforgiving of all three lifts.
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Post by treders on Apr 21, 2017 12:44:47 GMT -5
Thanks for your detailed response Ryan it's much appreciated, whilst i'm no expert on uploading video's etc there is definitely room to add more work on my lighter volume day. At the moment my lighter day has consisted of working up to a top heavy set of 3 reps followed by 4 work sets at a lighter weight with these reps being done as fast as i can. The weight and reps on these sets has varied from week to week from between 5 reps for the heaviest lighter session and 10 reps for the lightest sessions. I've been following these up with a couple of sets of close grip bench. Do you think adding 2 extra work sets would do the trick or would you start out by adding 1 extra set at first and seeing how that goes and then add a second work set if that doesn't help ? Overall i'm still quite pleased with how the cycle went as i was able to get my target weight with reasonable form rather than just bouncing it off my chest
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Post by Ryan on Apr 21, 2017 12:44:50 GMT -5
4/17 Bench, Wk 5 (deload wk)
Warmed up to paused 315 single
Work: 280x5 (3 sets)
*Also did some close incline DB work and some triceps stuff and called it a day.
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Post by Ryan on Apr 21, 2017 12:47:34 GMT -5
Bench, Wk5 (volume day)
This was actually quite the @sswhooping from a conditioning standpoint. I mean, it wasn't an out-and-out beating, but certainly not the mundane session I expected.
Warmed up to 315 paused single
Work: 245x8 (3 sets)
Incline BB: 225x5 (3 sets) all reps paused <-- this was a b@ll buster.
*ended it here; needed to get back to the office.
Note: Was travelling for work this week, so I had to skip my squat session. Not thrilled about it, but it gave me a chance to physically regroup and I need those weeks once in a while.
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Post by Ryan on Apr 24, 2017 7:44:58 GMT -5
(From Saturday) 4/22 Deadlift
This deadlifting every other week is going really well. Not sure if it's related to recovery, but I can't think of anything else to attribute it to.
Warmed up to 500 triple and 550 single.
Work: 500x2 (4 sets) 405x3,5,5
Romanian DL: 225x8 275x7 (grip) 275x7 (grip again)
Ran out of time, but SOB if this wasn't the most triumphant session I've had in a solid year and I've changed literally nothing in my protocol other than slowly ramping back up and only pulling twice a month.
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Post by Ryan on Apr 24, 2017 7:47:47 GMT -5
Bench Wk6 (main day)
Warmed up to 325 paused single
Work: 290x3 (5 sets)
CGBB (feet up): 235x5 (4 sets)
Incline BB: 235x5 (3 sets)
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Post by 3speed on Apr 24, 2017 18:06:15 GMT -5
It's great to hear about your deads moving so well.
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