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re: OT workout crew: Bench 3x per week to increase your bench..Posted by jordan21210 on 11/3/15 at 11:53 am to LSUAlum2001
I'm sure there are other less possibly damaging ways to increase your bench.
I'm done with lifting heavy though...just don't see the point in risking injury to say I bench more than the guy next to me. To each their own though.
I'm done with lifting heavy though...just don't see the point in risking injury to say I bench more than the guy next to me. To each their own though.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/3/15 at 11:55 am to Restomod
Yeah.
Squat is around 385ish.
Front Squat is around 315ish.
Squat is around 385ish.
Front Squat is around 315ish.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by Restomod on 11/3/15 at 12:12 pm to LSUAlum2001
quote:
Yeah.
Squat is around 385ish.
Front Squat is around 315ish.
Yeah that was a joke hoss.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by Hu_Flung_Pu on 11/3/15 at 1:14 pm to jordan21210
I hear you. Once I hit that 435, I stopped trying to go higher.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/3/15 at 1:16 pm to Hu_Flung_Pu
I'm always up for trying different things.
I'll see how I feel after 1 week of this.
I'll see how I feel after 1 week of this.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by Hu_Flung_Pu on 11/3/15 at 1:28 pm to LSUAlum2001
Have you ever tried DC training?
re: OT workout crew: Bench 3x per week to increase your bench..Posted by Ace Midnight on 11/3/15 at 1:31 pm to LSUAlum2001
quote:
Anyone want a go at this?
I don't think there is a specific problem with benching 3x per week, but that is a classic American workout - way too many presses for the number of pulls.
Working legs and back makes you strong. Working chest and arms makes you appear to be strong.
It is a subtle difference but an important one - I bench 1 to 2 times per week. I do a back workout 3 times per week.
This post was edited on 11/3 at 1:32 pm
re: OT workout crew: Bench 3x per week to increase your bench..Posted by Ace Midnight on 11/3/15 at 1:34 pm to 632627
quote:
The theory was that rather than breaking down muscle fibers during your workout with high volume or intensity, you were slowly conditioning them to be able to lift about 5% more per week.
Yeah - this theory is pretty sound if followed reasonably - it simulates the conditioning you receive from actual work. I would cycle it for 6 weeks like anything else, though.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by 7thWardTiger on 11/3/15 at 2:19 pm to LSUAlum2001
not much different that high school weight training.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by SpiderY2Bannana on 11/3/15 at 2:31 pm to LSUAlum2001
No, it's not going to increase your bench unless you eat a shite ton. More importantly, WHY do you want to do this?
I bring this up because I was as strong as about anyone (pound-for-pound) when I was 19-23. Long story short, I'm 32 now, tore my labrum this time last year and had shoulder surgery in February. You DO NOT want to experience this.
I always made sure to go down all the way, touch my chest and so forth when benching. That is not the way to go.
Do what you want, but I promise you that you will suffer the same fate as me if you do that routine. A) It doesn't allow enough time for your muscles to recuperate and B) your ligaments will not be able to sustain it over time.
I bring this up because I was as strong as about anyone (pound-for-pound) when I was 19-23. Long story short, I'm 32 now, tore my labrum this time last year and had shoulder surgery in February. You DO NOT want to experience this.
I always made sure to go down all the way, touch my chest and so forth when benching. That is not the way to go.
Do what you want, but I promise you that you will suffer the same fate as me if you do that routine. A) It doesn't allow enough time for your muscles to recuperate and B) your ligaments will not be able to sustain it over time.
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re: OT workout crew: Bench 3x per week to increase your bench..Posted by Dandy Lion on 11/3/15 at 2:55 pm to LSUAlum2001
LEGZ
re: OT workout crew: Bench 3x per week to increase your bench..Posted by lake chuck fan on 11/3/15 at 3:06 pm to LSUAlum2001
Do this :
Chest/Tri's
Back/Bi's
Legs
Shoulders
Do 3 sets per exercise and 3 exercises per body part. Growth rate, strength, etc. is all in the work you put in the iron and what you put in your body.
Chest/Tri's
Back/Bi's
Legs
Shoulders
Do 3 sets per exercise and 3 exercises per body part. Growth rate, strength, etc. is all in the work you put in the iron and what you put in your body.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUfan20005 on 11/3/15 at 4:06 pm to Ace Midnight
quote:
I don't think there is a specific problem with benching 3x per week, but that is a classic American workout - way too many presses for the number of pulls. Working legs and back makes you strong. Working chest and arms makes you appear to be strong. It is a subtle difference but an important one - I bench 1 to 2 times per week. I do a back workout 3 times per week.
Yep.
I've always adhered to a 3:1 pull to push ratio.
Otherwise you get douchebag shoulder.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/4/15 at 9:20 am to Hu_Flung_Pu
quote:
Have you ever tried DC training?
Doggcrapp?
Nah. I'm currently mixing heavy training and CF workouts. Winter Warrior I is Dec 5 and I signed up for individual.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/4/15 at 1:50 pm to LSUAlum2001
Bench day 2!
5 single rep sets: 275, 280, 285, 290, 295
I crushed the last at 295. I'll probably go 280 thru 300 next week. Crushed some tricep work afterwards.
5 single rep sets: 275, 280, 285, 290, 295
I crushed the last at 295. I'll probably go 280 thru 300 next week. Crushed some tricep work afterwards.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/6/15 at 2:11 pm to LSUAlum2001
Bench Day 3!
275x6
280x6
285xtbd... About to hit this set.
Biceps immediately after.
275x6
280x6
285xtbd... About to hit this set.
quote:
285x6
Biceps immediately after.
This post was edited on 11/6 at 2:19 pm
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/16/15 at 1:20 pm to LSUAlum2001
Start of W3..
235x8
245x8
255x8
265x8
Supplemental deltoid work afterwards.
Next Monday will be 240-270 and the final week will be 245-275.
Wednesday is single rep days. The last set last week was 305 and I had little difficulty with it, so this week's final set will be 310-315.
Friday is still a 3 set 3-6 rep failure day. Ended at 295, so this week will be 300-305.
235x8
245x8
255x8
265x8
Supplemental deltoid work afterwards.
Next Monday will be 240-270 and the final week will be 245-275.
Wednesday is single rep days. The last set last week was 305 and I had little difficulty with it, so this week's final set will be 310-315.
Friday is still a 3 set 3-6 rep failure day. Ended at 295, so this week will be 300-305.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by sullivanct19a on 11/16/15 at 1:22 pm to LSUAlum2001
Just get the books from Rippetoe and do whatever he says. Keep it simple.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/16/15 at 1:25 pm to sullivanct19a
This is a short 5 week plan.
I'll be in full blown Crossfit mode at the end of it.
I'll be in full blown Crossfit mode at the end of it.
re: OT workout crew: Bench 3x per week to increase your bench..Posted by LSUAlum2001 on 11/18/15 at 9:12 pm to LSUAlum2001
5, 1-rep set day!
285
290
295
300
310
This post was edited on 11/18 at 9:13 pm
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