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Started By
Message
OT workout crew: Bench 3x per week to increase your bench..
Posted on 11/2/15 at 7:34 pm
Posted on 11/2/15 at 7:34 pm
Saw this on bodybuilding.com
Monday
3-5 sets of moderate weight for 8 reps
Middle delt work: 2 exercises 3 sets of 8-10 (DB laterals and wide grip upright rows)
Tuesday
Back, rear delts and abs
Wednesday
3-5 sets of heavy bench at 1 rep per
2-3 tricep exercises 8-12 reps
Thursday
Legs
Friday
3 sets of bench 3-6 reps (failing in that range)
2-3 bicep exercises 8-12 reps
Abs
Anyone want a go at this?
Monday
3-5 sets of moderate weight for 8 reps
Middle delt work: 2 exercises 3 sets of 8-10 (DB laterals and wide grip upright rows)
Tuesday
Back, rear delts and abs
Wednesday
3-5 sets of heavy bench at 1 rep per
2-3 tricep exercises 8-12 reps
Thursday
Legs
Friday
3 sets of bench 3-6 reps (failing in that range)
2-3 bicep exercises 8-12 reps
Abs
Anyone want a go at this?
This post was edited on 11/2/15 at 9:38 pm
28
Posted on 11/2/15 at 7:35 pm to LSUAlum2001
I'd rather do legs 3x a week
Posted on 11/2/15 at 7:41 pm to LSUAlum2001
Cory Gregory bench most dayz?
Posted on 11/2/15 at 7:42 pm to LSUAlum2001
Talk about a meat head routine 
This post was edited on 11/2/15 at 7:45 pm
Posted on 11/2/15 at 7:43 pm to Sevendust912
I'll see you in the joint clinic soon.
Posted on 11/2/15 at 7:51 pm to Sevendust912
quote:
Talk about a meat head routine
He can kiss his AC joints and Rotator cuffs goodbye
Posted on 11/2/15 at 8:03 pm to 504Voodoo
quote:
He can kiss his AC joints and Rotator cuffs goodbye
That ain't no shite man.
Posted on 11/2/15 at 8:10 pm to LSUAlum2001
Ill give it a try, only 1 day a week for legs though?
Posted on 11/2/15 at 8:14 pm to LSUAlum2001
Nah, im sqatting 3x a week. Gotta get my squat up. Just getting in some extra squats within the 5-3-1 framework.
Posted on 11/2/15 at 8:20 pm to LSUAlum2001
1 day of legs? You'll probably skip that one too.
Posted on 11/2/15 at 8:20 pm to BRgetthenet
I did it today..
Bench went:
225x8
235x8
245x8
255x8
Lateral raises with 35s for 3x8
Upright rows 125 for 3x8
Wednesday's 1 rep sets are not supposed to be extremely heavy, a fast twitch explosive rep.
Bench went:
225x8
235x8
245x8
255x8
Lateral raises with 35s for 3x8
Upright rows 125 for 3x8
Wednesday's 1 rep sets are not supposed to be extremely heavy, a fast twitch explosive rep.
Posted on 11/2/15 at 8:21 pm to shawnlsu
I never skip legs. You must be thinking of YOU.
I also worked on power snatch today. Isabel for time.
I also worked on power snatch today. Isabel for time.
This post was edited on 11/2/15 at 8:22 pm
Posted on 11/2/15 at 8:26 pm to LSUAlum2001
quote:
Lateral raises
just do standing barbell military press. That will work the shite out of your abs/core also in addition to shoulders.
Posted on 11/2/15 at 8:33 pm to LSUAlum2001
Needs more variation
Posted on 11/2/15 at 8:37 pm to LSUAlum2001
frick doing Isabel for time
Do you Rx it
Do you Rx it
Posted on 11/2/15 at 8:39 pm to GynoSandberg
Not today: 115. I'm working on getting a correct 2nd pull. I tend to try and muscle it up with an early arm bend.
This post was edited on 11/2/15 at 8:40 pm
Posted on 11/2/15 at 8:41 pm to Sevendust912
It recommended isolating side delts one day and rear delts on another since benching 3x per week already taxes the front delts.
Posted on 11/2/15 at 8:42 pm to LSUAlum2001
Has anyone contacted Will Grier yet to see what he recommends?
Posted on 11/2/15 at 8:45 pm to LSUAlum2001
I started this two years ago and it's amazing how much it's helped my nagging rotator cuff injury from years ago.
I also have thrown in an extra days of bench butterfly and it helped my gains tremendously with zero effort?
I also have thrown in an extra days of bench butterfly and it helped my gains tremendously with zero effort?
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