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Started By
Message
re: OT workout crew: Bench 3x per week to increase your bench..
Posted on 11/18/15 at 9:21 pm to LSUAlum2001
Posted on 11/18/15 at 9:21 pm to LSUAlum2001
They say, you can have results or excuses but not both. Seems like you're getting the former, so kudos man.
2
Posted on 11/18/15 at 9:23 pm to sullivanct19a
I have 2 weeks remaining, so I hope to be around 325-330 on the final set two weeks from today.
Posted on 11/18/15 at 9:23 pm to sullivanct19a
duuudddeee you're sooooo insperational!!!!
Kudos man
Kudos man
This post was edited on 11/18/15 at 9:24 pm
Posted on 11/23/15 at 12:47 pm to SuperSaint
Bench 4.1
225x10
245x8
255x8
265x8
275x8
Some side delt work.
225x10
245x8
255x8
265x8
275x8
Some side delt work.
This post was edited on 11/23/15 at 1:21 pm
Posted on 11/25/15 at 4:57 pm to LSUAlum2001
I day rep day..
275
290
300
310
320
330
This 3 day/week program is great.
Tricep work now.
275
290
300
310
320
330
This 3 day/week program is great.
Tricep work now.
Posted on 11/25/15 at 4:59 pm to LSUAlum2001
I went from a 1RM of 370 to 435 doing bench pyramids 3x a week in a year. Looking for 455 by Christmas.
Posted on 11/25/15 at 5:24 pm to DumbCollegeKid
I'll probably run this 5 week program 3x per year.
5 weeks on/10 weeks off doing regular shite.
5 weeks on/10 weeks off doing regular shite.
Posted on 11/25/15 at 5:27 pm to LSUAlum2001
Try his shock method, too. Arnold, I mean. Break up your routine with flys and military presses one day. We started with 315x 15 Monday and I'm still sore.
Posted on 11/25/15 at 5:32 pm to LSUAlum2001
Make sure not to skimp on the incline bench and narrow benching if you want to lift heavier. Worked for me.
Posted on 11/25/15 at 5:57 pm to DumbCollegeKid
5x5 has been used for ages and it's pretty incredible how fast your maxes will go up. Bench and squat max can go up 20 lbs in less then a month
Posted on 11/25/15 at 6:33 pm to BatonrougeCajun
I usually follow MaxOT principles.
This 3x per week program is a lot less taxing than I thought it would be. In fact, I think it's been very beneficial. A month ago, when I would load up 300+, it physically hurt from bicep to bicep during the lift. Now, it's just heavy.
This 3x per week program is a lot less taxing than I thought it would be. In fact, I think it's been very beneficial. A month ago, when I would load up 300+, it physically hurt from bicep to bicep during the lift. Now, it's just heavy.
Posted on 11/25/15 at 6:39 pm to LSUAlum2001
If you want to lift heavy, you have to lift heavy. My pyramid for the last two months has been 325 x 10
335 x 8
345 x 6
355 x 4
365 x 2
335 x 8
345 x 6
355 x 4
365 x 2
Posted on 11/25/15 at 6:53 pm to BatonrougeCajun
I stick to 5x5 for pretty much everything. It works.
Posted on 12/7/15 at 2:15 pm to DownshiftAndFloorIt
This is W6 of the program.
W5 was alright, but Thanksgiving screwed up the week overall, so I extended it one more week. I tried 335 last Wednesday and failed. I'll try again in 2 days.
Today
265x8
275x8
280x8
285x8
Some side delt work afterwards.
W5 was alright, but Thanksgiving screwed up the week overall, so I extended it one more week. I tried 335 last Wednesday and failed. I'll try again in 2 days.
Today
265x8
275x8
280x8
285x8
Some side delt work afterwards.
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