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Post by Tennessee Mike on Mar 19, 2007 13:45:56 GMT -5
I seriously need a 4-6 week routine to boost my bench.This is rediculous!Been stuck for months.
Warmup 135x10
225x7 260x3 275x2 295x2 305x1
3 board 315x2 295x3 275x4
speed 240x10 225x10
Close grip 135x12 155x10 140x10
dips bodyweight x12,10,9
Pressdowns(straight bar) 60,70,80 x 12
Skullkrushers 80X12 100X10 110 X8
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Post by gopostal42 on Mar 20, 2007 7:46:15 GMT -5
where is your sticking point on bench?
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Post by maxson on Mar 20, 2007 7:59:24 GMT -5
I’m not a bencher, but I noticed that you do heavy bench and speed bench on the same day. You may want to consider separating your heavy (maximal effort) days and your speed (dynamic effort) days. Two different strength components. Go to the West Side Barbell web site ( www.westside-barbell.com/articles.htm) and read some of the articles by Louie Simmons on benching.
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Post by Tennessee Mike on Mar 20, 2007 13:12:14 GMT -5
My sticking point is about 2 inches from the chest.So Im doing alot of board work,but its not helping.My triceps arent the best either but I'm working on it.Patience I guess.Its frustrating cuz everything else is going up.
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Post by Tennessee Mike on Mar 20, 2007 13:16:34 GMT -5
BACK/BICEP WORK
Warmup:stretching,hyperextensions,pullups
Deadz 225x7 315x4 365x2 405x1 415x1
Dumbell rows 100'sx10 110'sx10 120'sx8
Pulldowns to front
160x10 180x8 200x6 160x9
Dumbell curls
35'sx10 40'sx10 45'sx10
hammer curls 50'sx10 55'sx8 60'sx7
Felt pretty good today.Gonna wait 2 weeks to max on deadz again.
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Post by Breaker on Mar 20, 2007 22:16:46 GMT -5
Welcome aboard Chorz!
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Post by Tennessee Mike on Mar 21, 2007 14:59:52 GMT -5
3/21/07 Delts,Traps
Seated Dumbell press warmup 35's x12 60'sx10 70'sx8 80'sx4 65'sx10
Overhead barbell press(from rack) 110x10 135x6 155x4
Front raises(dumbell) 35'sx10 40'sx10 45'sx8 Side lateral raises(dumbell) 30'sx10 35'sx10
Barbell shrugs 225x10 275x9 275x8
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Post by youngbuck on Mar 21, 2007 15:01:43 GMT -5
if your sticking point is 2in off your chest then 3boards are not going to do much for you.next time you bench try this,warmup then start doing sets of three till you get get close to your max like-275x3,290x3,315x3(not sure of your raw max) then drop down a little weight and do some paused benchs,then do some type other movements like floor press,incline.for me raw power is like deadlifting you still got to bench full range.pm me and ill try to set something up for you if you would like?
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Post by Tennessee Mike on Mar 21, 2007 18:10:48 GMT -5
Id appreciate any help bro.Thanks.
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Post by Tennessee Mike on Apr 2, 2007 13:16:50 GMT -5
4/2/07
Bench 135x10 225x6 255x5 285x3 285x3 285x2 315 w/ 2 boardx2
Flat dumbell press(angled in,elbows in)
70'sx12 80'sx10 90'sx9
Weighted dips
bodyweight x12 BW +25 x10 bw+35x10 bw+45x8
Skullkrushers 95x12 115x10 125x8
Pressdowns(straight bar)
drop set 110-failure 90-failure 70-failure
Bench crunches(abs)w/25lb plate 3x20 3x15 3x12
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Post by Tennessee Mike on Apr 3, 2007 12:53:17 GMT -5
4/3/07
Warmup:Stretch,hypers,bike
Deadz
225x5 315x4 365x3 405x1 425(miss) 385x2
Dumbell rows
90 x10 100x10 120x8
Pulldowns to front(close grip) 140x12 160x10 180x10 200x6
Dumbell curls 35'sx10 40'sx10 35'sx10
hammer curls 40'sx12 50'sx10 50'sx8
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Post by Joey Smith on Apr 4, 2007 21:07:29 GMT -5
I am with Steve and Dan on their points....speed and max effort days are seperate from each other....read some of the other guys logs and get a feel for what we do on bench days....most of us do two a weeks on bench....sets of 3 to 5 on speeds with like 60% of your max for 5 to 8 sets....max effort heavy singles, triples, doubles floor presses, close grip work paused reps, shit like that, add boards, bands, chains, blocks whatever as needed....read some the artiles posted in the bench forum as well they really help just remeber what wokrs for me or Dan or Cooke or whoever eles does not mean it will work for you, trial and error....you will get it just give it time....
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Post by Tennessee Mike on Apr 5, 2007 4:26:55 GMT -5
Thanks Joey.Theres definitely alot more to sequence and volume percentage than I ever thought.Baby steps...lol!
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Post by Tennessee Mike on Apr 5, 2007 9:58:37 GMT -5
4/5/07
Hack Squats
warmup 90x12
180x10 270x10 350x8 400x6
Box Squats
225x5 275x5 315x5
stiff legged deadz(dumbells 70'sx 10 80'sx8 80'sx8
Im still not performing regular squats on a regular basis,and dont know if I m gonna resume at all.The boxes and smith suats dont hurt at all but even 70% of my regular max kills on the free standing ones.Legs have gotten alot stronger in the last few months ,and since Im only concerned w/ bench and deadz,I dont see a reason too.Sucks,but it is what it is I guess.
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Post by Tennessee Mike on Apr 6, 2007 14:04:42 GMT -5
4/6/07
Warmup-Pushups
Bench 135x10 225x5 260x4 275x2 315(miss) 300x1 225x7
delts- seated dumbell press 60'sx10 70'sx8 65'sx8
front raises 35'sx8 40'sx8 35'sx8
side raises 30'sx10' 35'sx8 35'sx8
Shrugs 225x10 275x10 315x9 315x9
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