Bench press workout

Discussion in 'Training Forum' started by Disciple, Dec 29, 2003.

  1. Disciple

    Disciple Junior Member

    What's up? I hope everyone is having a good holiday season so far. I know some of you have seen this before but check it out and tell me what you think. It's Shawn Phillips bench press workout, supposedly new and improved.
    http://users.rcn.com/dl.interport/bench2text.htm

    Thanks,
    Disciple
     
  2. Disciple

    Disciple Junior Member

    So nobody wants to comment on this?
     
  3. Riemann

    Riemann Junior Member

    Who is Shawn Phillips, and how much does he bench?
     
  4. EJACOBS

    EJACOBS Junior Member

    bench press

    disciple,... i will tell you one thing, the original program works, ....not like he invented it, though, but it is time-honored principles that do work, mainly, i think, that less = more!!!
     
  5. Poopwithme

    Poopwithme Junior Member

    I've used this program or one similar to this one twice..it works well....btw i think this is pretty much the program www.criticalbench.com tries to sell
     
  6. Matto

    Matto Junior Member

    Depends on what you want

    that program is fairly basic.

    Just keep in mind muscle adapts, and so must your training.
    No single thing is going to work for very long, but cycled around can be a great stimulus for reoccuring growth.

    Just remember these tips that helped me out

    train volume for size (hypertrophy), this will give a strength base to fine tune.

    then train speed strength to make the muscle functional in a 1 rm setting.
    this requires you to do many sets low reps with a moderate weight 60% or so.

    Bring up your weaknesses to be strong. You are only as strong as your weakest link, always critique yourself and analize your setbacks.

    Following these simple rules took my bench from mid 400s to mid 500s

    Hope this helps
     
  7. The Swollen One

    The Swollen One Junior Member

    Two words

    Westside Barbell!
     
  8. Grizzly

    Grizzly Member

    The back and legs workouts are horrendous.
     
  9. Freddy

    Freddy Junior Member

    Amen to that.

    Grizzly is absolutely correct. First of all...you need to work the back with frequency between 2-4 per week, heavy. And legs need at least 2x per week. I'm not going to get into that in this thread, because we've already discussed it in depth in other threads...but man.

    I can understand sacrificing leg training if you're a competive bench specialist...lets say if you were doing Metal Militia training. The Militia guys will reduce their frequency for leg training during competition training. But that is total different from what is going on here.

    You guys aren't competitive powerlifters or bench specialists. There is no reason to sacrifice leg training for bench training here. At least, not that I have seen.

    Also, if you guys want to bench 900 pounds like Gene Rychlac, you're going to need a big back. And to get a big back you need frequency of at least 2-4 times a week.

    But...if you are really curious, try this routine. Maybe it will work wonders for you...in fact, I hope it does. Just don't expect the moon and beyond from this training.
     
  10. Grizzly

    Grizzly Member

    900? Holy fuck am I behind the times! The last I checked, 800 was the mark to beat and Anthony Clark was the man. Wow, how things change in 3 years.