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Post by treders on Dec 29, 2018 13:47:01 GMT -5
I have a question regards to where to add a couple of bench supplementary exercises.
I'm thinking for my bench which is my weakest lift to have a heavy day and a rep day and using this idea i saw on youtube of all places here's the link YouTube
which is basically for heavy day 80-85% of 1 rep max for 1x4 1x3 1x2 1x max reps all done with the same weight...if you get 5 or more reps on the last set you increase the weight on the next heavy day.
For the reps day you use 70-75% of your 1 rep max and do 3 or 4 sets of max reps for each set ie only stopping when you know you won't complete the next rep, if you get 25 total reps for 3 sets you increase the weight and if you get 30 total reps for 4 sets you increase the weight.
I would still like to do some close grip benching and or some paused benching to supplement the bench but not sure how or where to program them in i was thinking of just adding them straight after bench but not sure which way round ie do i do close grip bench after benching on my heavy day and paused bench after my reps bench day or vise versa so what do you recommend ?
Thanks in advance for any replies.
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Post by treders on Dec 29, 2018 13:53:56 GMT -5
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Post by trsettles on Jan 22, 2019 13:50:21 GMT -5
This type of bench program has never worked for me. multiple sets across with your work weight before repping out on final set is the worst program design we've ever tried. I think this is for novices only. I spoke with Steve Shaw a couple times about his programs and asked how many trainees have done this and what their results were - he admitted he didn;t have much results or feedback with it. I've tried different versions of this 4-5 times and my bench always goes nowhere or goes down. Stepping up to 1 top set of 7-3 rm and repping out followed by 1 down set and repping out has always done best for me. We've modified the 5/3/1 program to 7/5/3 with first set last AMRAP followed by 3-4 sets skullcrushers or CGbench for 10 reps. My bench was stalled for a couple years before getting on this and now it has gone from 265 to 305 in last 6 months (I'm 55). For a secondary bench day, 2-3 days later we will work up to a single set of 7/5/3 incline bench close grip (only do prescribed reps) and do FSL for AMRAP, some high rep shoulder work. The other program you should try if you like sets across on worksets is Jennifer Thompsons. She benches 320 at 135 lbs and may be greatest bencher of all time, man or woman. You will need to pay $10 - $15 to become a member for details but basically she has a rep week - multiple sets of 5 on bench and incline followed by sub-max singles and speed week (bench with band for 3 sets 5-8 reps. )She only benches 1 day a week, does tricep work later in the week.
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Post by treders on Mar 30, 2019 7:56:07 GMT -5
This type of bench program has never worked for me. multiple sets across with your work weight before repping out on final set is the worst program design we've ever tried. I think this is for novices only. I spoke with Steve Shaw a couple times about his programs and asked how many trainees have done this and what their results were - he admitted he didn;t have much results or feedback with it. I've tried different versions of this 4-5 times and my bench always goes nowhere or goes down. Stepping up to 1 top set of 7-3 rm and repping out followed by 1 down set and repping out has always done best for me. We've modified the 5/3/1 program to 7/5/3 with first set last AMRAP followed by 3-4 sets skullcrushers or CGbench for 10 reps. My bench was stalled for a couple years before getting on this and now it has gone from 265 to 305 in last 6 months (I'm 55). For a secondary bench day, 2-3 days later we will work up to a single set of 7/5/3 incline bench close grip (only do prescribed reps) and do FSL for AMRAP, some high rep shoulder work. The other program you should try if you like sets across on worksets is Jennifer Thompsons. She benches 320 at 135 lbs and may be greatest bencher of all time, man or woman. You will need to pay $10 - $15 to become a member for details but basically she has a rep week - multiple sets of 5 on bench and incline followed by sub-max singles and speed week (bench with band for 3 sets 5-8 reps. )She only benches 1 day a week, does tricep work later in the week. You were correct my friend i abandoned the program quite quickly as i could tell almost immediately that it wasn't going to work for me. I ended up doing Johnny Candito's advanced bench program which worked quite well,i've since then had a deload week and i've started Smolov jr bench although rather than running it as written i'm taking a day off in between each session as i'm not as young as i used to be. Jennifer Thompson's program sounds interesting however as i train mainly at home it might not be practical for me to follow so once i finish Smolov jr i'll probably go with the Buckeye routine for a while or Brad Gillingham's 12 week program.
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