Bench Press
5x45, 5x95, 5x135, 3x185, 3x225
4x245 @ 9
4x255 @ 9+
3x265 @ F
5x225
5x225
Military Press
5x45, 5x95, 3x135
4x155 @ 9
4x165 @ 10-
4x165 @ 10
Fat Bar Barbell Row: 4x8 @ 225
Dumbbell Incline Bench: 4x8 @ 70
Dumbbell Preacher Curl: 2x8 @ 45
I was talking to Sheng today about what took his bench from 300 to 330+ after he was stuck at 300 for about two years (from roughly 22-24 or so?), and he said it was something like this:
Week 1 Day 1: 10x5 @ 70%
Week 1 Day 2: 10x3 @ 80%
Week 2 Day 1: 10x5 @ 75%
Week 2 Day 2: 10x4 @ 80%
Week 3 Day 1: 10x5 @ 80%
Week 3 Day 2: 10x5 @ 80%
Roughly 1.5-2 minutes rest between sets.
Or thereabouts. Please correct me if I'm wrong. In any case, it looks like I have about three weeks to the meet, so I'll give it a shot starting this Sunday. I doubt my bench will go down because of this, at least. I'll likely move on to a Sheiko C/MS program after the meet.
Wednesday, April 13, 2011
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At that time, we did bench on Monday and Friday, we also did some assist after bench, such as dips, narrow grip bench, and fly (usually pick two)
ReplyDeleteAnd on Wednesday, we did press and inclined bench. All those assist work we did for 4-6 sets each set for 5-8 reps. (Except for dips, because we didn't have dip belt, we did 3 set of 25-35).
My partner started from 270 pounds and ended at 300 (He is about 5'5'' and his body weight was about 155 pounds), and I start from 310 ended at 340 (no pause though) in a little more than one month. We rest very short, first a few sets almost right after the other finish finished and changed the plates.
In the first two weeks, sometimes if we feel we could finish the sets easily, we add 5 pounds or 10 pounds for the last a few sets or even did 12 sets.
The guy we wrote that program also suggested another 16 week program (it could be used for bench or squat), but I haven't had such a long continuous period time to try it out. Each four weeks is a small circle and test max at the end of each circle, use the new max for the next circle.
ReplyDeleteWeek 1:
Monday：70%*6*6、
Friday：80%*4*9；
Week 2:
Monday：75%*6*6、
Friday：85%*5*7；
Week 3:
Monday：80%*6*6、
Friday：80%*6*6；
Week 4:
Monday：80%*1*10（speed bench)
Friday：Test max
Week 5:
Monday：75%*5*5、
Friday：85%*3*8；
Week 6:
Monday：80%*5*5、
Friday：85%*4*6；
Week 7:
Monday：85%*5*5、
Friday：85%*5*5；
Week 8:
Monday：85%*1*8（speed bench)
Friday：Test max
Week 9:
Monday：80%*4*4、
Friday：90%*2*8；
Week 10:
Monday：85%*4*4、
Friday：90%*3*5；
Week 11:
Monday：90%*4*4、
Friday：90%*4*4；
Week 12:
Monday：90%*1*10（speed bench)
Friday：Test max
Week 13:
Monday：85%*3*3、
Friday：95%*1*8；
Week 14:
Monday：90%*3*3、
Friday：95%*2*4；
Week 15:
Monday：95%*3*3、
Friday：95%*3*3；
Week 16:
Monday：95%*1*3-5（speed bench)
Friday：Test max