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Started By
Message
Restarted a 6 week 3x per week bench program..
Posted on 8/2/17 at 2:36 pm
Posted on 8/2/17 at 2:36 pm
LINK
1st bench workout this week: 235x8x4
Accessory chest work: Incline DB Pullover 50x8, 50x8, 60x8, 70x8
Delt work: Lateral Raises and Upright Rows.
2nd bench workout of the week is always fun: 4-5 sets of 1 rep. It'll probably start at 270 and move 5-10lbs up each set for 4-5 sets.
3rd day is always the toughest since you're at 85-90% for 3-6 reps for 4-5 sets.
1st bench workout this week: 235x8x4
Accessory chest work: Incline DB Pullover 50x8, 50x8, 60x8, 70x8
Delt work: Lateral Raises and Upright Rows.
2nd bench workout of the week is always fun: 4-5 sets of 1 rep. It'll probably start at 270 and move 5-10lbs up each set for 4-5 sets.
3rd day is always the toughest since you're at 85-90% for 3-6 reps for 4-5 sets.
This post was edited on 8/2/17 at 2:47 pm
6
Posted on 8/3/17 at 7:49 am to LSUAlum2001
You better be offsetting that pushing with a ton of pulling, or you will almost certainly be sorry.
Band pull aparts, facepulls, rows, etc. 3:1 pull/push ratio.
Band pull aparts, facepulls, rows, etc. 3:1 pull/push ratio.
Posted on 8/3/17 at 9:20 am to LSUfan20005
quote:
Band pull aparts, facepulls, rows, etc. 3:1 pull/push ratio.
You don't need that much pulling to pushing. Bench can be trained more often than things such as deadlifts or rows. His program is like 15 sets. My program is more in line with 20 to 25 sets if you count CG Bench. I only bench twice a week.
It also doesn't seem there isnt much volume on any given day but the intensity is. Seems like it's better for recovery.
I don't really like the layout of the program but it isn't awful.
Posted on 8/3/17 at 9:50 am to Hu_Flung_Pu
It's fun/quick (just like my sex Life) and only 6 weeks.
Today will be fun with 5 singles.
The last time I did this program, I worked up to 320-325. I've missed a bunch of gym time these last several weeks so I'm trying to jump-start my gainz.
Today will be fun with 5 singles.
The last time I did this program, I worked up to 320-325. I've missed a bunch of gym time these last several weeks so I'm trying to jump-start my gainz.
This post was edited on 8/3/17 at 9:55 am
Posted on 8/3/17 at 10:19 am to LSUAlum2001
You should try out 2suns 531 LP. I've progressed really fast.
Posted on 8/3/17 at 10:27 am to Hu_Flung_Pu
I'm doing this and Crossfit.
Today's CF workout is a bunch of squats followed by an 8 min AMRAP of 20 strict pull-ups and 20 power cleans at 155.
I guess I'll get some pulling in.
Today's CF workout is a bunch of squats followed by an 8 min AMRAP of 20 strict pull-ups and 20 power cleans at 155.
I guess I'll get some pulling in.
Posted on 8/3/17 at 11:42 am to LSUAlum2001
quote:
20 strict pull-ups
quote:
Crossfit
Know how I know you're lying?
Posted on 8/3/17 at 12:33 pm to Hu_Flung_Pu
Our gym will toss in strict movements every few weeks.
Posted on 8/3/17 at 7:08 pm to LSUAlum2001
This week is setting up for next week's start of the bench program.
My chest is lit. Not hitting the 3rd workout this week.
My chest is lit. Not hitting the 3rd workout this week.
Posted on 8/8/17 at 11:04 pm to LSUAlum2001
First session this week...
Bunch of warmups; 235x8, 240x8, 245x6 :( and 245x8
3x8 or incline bench DB pullovers at 70 and 80
DB lateral raises: 40x8, 45x8x2
KB upright rows: 70lbs per hand x8x3
Some Crossfit...
Bunch of warmups; 235x8, 240x8, 245x6 :( and 245x8
3x8 or incline bench DB pullovers at 70 and 80
DB lateral raises: 40x8, 45x8x2
KB upright rows: 70lbs per hand x8x3
Some Crossfit...
Posted on 8/9/17 at 7:12 am to Hu_Flung_Pu
Many CrossFit gyms are wising up and throwing in strict pull-ups and other stuff they used to scoff at. I've done plenty of strict pull-ups in CrossFit gyms.
Posted on 8/9/17 at 7:17 am to LSUAlum2001
The bench press is something I enjoy but it's the most used piece of equipment at my gym. You practically need to reserve it in advance, so I don't do it much.
But if I had one at home I would probably do it every single day.
I think I may buy one.
But if I had one at home I would probably do it every single day.
I think I may buy one.
Posted on 8/9/17 at 8:39 am to SabiDojo
Our CF gym has 7-8 DB benches and 10 racks. I can hit bench anytime I want when no classes are going on.
I'm currently sitting on my arse waiting for the 9am class to start.
I'm currently sitting on my arse waiting for the 9am class to start.
This post was edited on 8/9/17 at 8:47 am
Posted on 8/9/17 at 9:26 am to LSUAlum2001
That's a pretty cool looking gym
Posted on 8/9/17 at 9:28 am to LSUAlum2001
My gym is awesome and has everything but it's kind of small.
There are 3 or 4 barbell benches and maybe 4 utility benches.
Lots of pullup stations tho.
There are 3 or 4 barbell benches and maybe 4 utility benches.
Lots of pullup stations tho.
Posted on 8/9/17 at 8:25 pm to LSUAlum2001
A guy name Zach Homol has a really good bench program out there. It doesn't cost very much and if you're truly interested in increasing your bench he'd be a good one to learn from. He holds a deadlift WR for his weight class and also can bench and squat ridiculous weight.
Posted on 8/9/17 at 11:10 pm to olemissfan26
I'm good. I wanted a quick bench program I could follow around my Crossfit regime.
I can hit this along with the accessory work in 40 min or so and it doesn't bother my other workouts going on that day.
I can hit this along with the accessory work in 40 min or so and it doesn't bother my other workouts going on that day.
Posted on 8/10/17 at 1:56 pm to LSUAlum2001
Chest still hasn't become accustomed to the 3x per week yet so I'm skipping the 3rd session tomorrow and looking at next week to hit the full workout.
Day 2 of the single rep sets: Bunch of Warmups, 245, 260, 275, 290, 300.
Tricep work: Skulls and bench dips w/weight.
Day 2 of the single rep sets: Bunch of Warmups, 245, 260, 275, 290, 300.
Tricep work: Skulls and bench dips w/weight.
Posted on 8/14/17 at 10:14 am to LSUAlum2001
W1W1
BenchB
unch of warmup sets
240x8, 245x8, 250x8, 250x7
Incline DB Pullovers
70x8x3
DB Side Raises
45x8x3
KB Upright Rows
70x8x3
W1W2 on Wednesday..
Already getting back toward my groove with weights up from 235 to 250 in 2 weeks in this W1W1 workout. 250-255 in all 4 sets next week is the goal.
This post was edited on 8/14/17 at 10:27 am
Posted on 8/14/17 at 12:11 pm to rintintin
quote:
Many CrossFit gyms are wising up and throwing in strict pull-ups and other stuff they used to scoff at. I've done plenty of strict pull-ups in CrossFit gyms
I am terrible at butterfly pullups, but I also think they are dumb. I do them strict. Sure, it isn't very fast, but you can still be efficient enough with them.
I only start kipping on hand stand pushups when there are a lot of them in a wod.
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