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Post by sixtyfour on May 4, 2006 11:46:38 GMT -5
Paul, can you post your routine? I need to try something new to boost my bench.
Gus
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Post by rickhussey on May 4, 2006 14:31:52 GMT -5
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Post by Deleted on May 4, 2006 14:54:06 GMT -5
Pauls routine works very well. I have been making wonderful gains with it!
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on May 4, 2006 18:59:40 GMT -5
I saw your bench press on the raw web site, I just needed to ask you something about it. One when you do the max, how much weight or percentage should you drop down to do the second set of 8-10, then the next three do you keep the same weight or go down in wieght. The next question is you only move up if you hit eleven reps. For I really think this is the best workout for me, for I can not do solid squats or deads anymore. I just did not know if I needed to change the weight each time or if I just hit eleven reps.
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Post by sixtyfour on May 6, 2006 7:07:26 GMT -5
Thanks for the link. I will be starting the program next week.
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Post by Deleted on May 6, 2006 7:38:07 GMT -5
I saw your bench press on the raw web site, I just needed to ask you something about it. One when you do the max, how much weight or percentage should you drop down to do the second set of 8-10, then the next three do you keep the same weight or go down in wieght. The next question is you only move up if you hit eleven reps. For I really think this is the best workout for me, for I can not do solid squats or deads anymore. I just did not know if I needed to change the weight each time or if I just hit eleven reps. To my understanding you should do the max 3 rep, then drop the weight down to an amount you know you can get 8 for sure but get 10, stay at this weight. If you can do 11 or more reps, do them but next time add 5lbs for every rep above 10. When you do the last set of 10 (pauses) I would drop it down maybe 20 to 25lbs. I did this routine this past monday and did 300lbs for 3, 235 for 3 sets of 10 and 215 for 10 pauses. As the weeks go buy, you should try to add at least 5lbs to your max lift, 3 sets of 10 and your pauses. This routine kicks major azz so enjoy! |
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Post by sixtyfour on May 13, 2006 19:43:51 GMT -5
Tried Paul's routine yesterday and couldn't finish the pauses. Very intense workout. Looking forward to next bench day.
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Post by Deleted on May 13, 2006 20:26:45 GMT -5
yeah the pauses will kick your azz. every bencher should add pauses to their routine. they really help overload the triceps and help your strength increase off the chest.
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jp
Full Member
Posts: 183
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Post by jp on Jul 7, 2006 16:42:36 GMT -5
So if this routine is done once per week, what do you do the rest of the week? I read the routine and from the looks of it, it seems it's a bench press specialist only routine....no deadifts or squats.
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