Is this a language I don't understand?haha
MESO-Rx
Anabolic Steroids
How many days a week do you bench?
- Thread starter Wunderpus
- Start date
Casca
New Member
Sorry let's say
1st wk. Mon, Fri
2nd wk. Tues
3rd wk. Wed
4th wk. Thurs
5th wk. Mon, Fri
Sorry every 4th week, 2x's a week.
1st wk. Mon, Fri
2nd wk. Tues
3rd wk. Wed
4th wk. Thurs
5th wk. Mon, Fri
Sorry every 4th week, 2x's a week.
insertnamehere
New Member
Three times a week for me. One heavy day, one moderate day, and one light day.
Ozzy619
New Member
Are you doing the jm press still? I love that shit. All my lifts have gone up, except my damn bench
its frustrating as shit.
Same here. Volume, Moderate, Heavy.
This also helps me with recovery since im not going crazy with weight on each workout
Are you doing the jm press still? I love that shit. All my lifts have gone up, except my damn bench
Not right now I'm not no. I'm running Sheiko for the time being so I can decide how I want to implement the RPE system into Russian training philosophies. So basically I'm doing squats, bench, deadlifts, some variants like front squats, deadlifts to the knees, etc and a very few selected assistance exercises.
insertnamehere
New Member
Yes it will but only if you follow the program.
Lol the program nazi is here! If he's benching 3x a week he's not following the program
. it calls for bench once a week and twice a week which alternate.
insertnamehere
New Member
Lol the program nazi is here! If he's benching 3x a week he's not following the program
Busted!! lol
Yes it will but only if you follow the program.
Lol the program nazi is here! If he's benching 3x a week he's not following the program
LMAO. Usually I do one say of OHP instead of bench. But sometimes I get impatient and just go with what open in my little gym. (Which is a horrible gym. One squat rack / OHP rack. 2 benches).
I promise im being good doc!
LMAO. Usually I do one say of OHP instead of bench. But sometimes I get impatient and just go with what open in my little gym. (Which is a horrible gym. One squat rack / OHP rack. 2 benches).
I promise im being good doc!
I don't want to have to come to your gym and scold you
lol. Just keep killing it and making sure to get depth on squatsanonynmous39596706
New Member
I just started something new because I am trying to up my bench. I start with a 5 per warm up, a three rep heavy, two reps that a barely make and then my one rep max. then I go into a regular bb routine of inclines, declines and cable work. Am I just wasting my time and effort with the strength exercises and then hypertrophy exercises? And worse then wasting time, am I looking like a idiot?
insertnamehere
New Member
If your goal is getting stronger, you don't need the additional "bb routine". In the context of strength and strength only, it may hinder your progress, depending on other factors of programming such as recovery between high intensity (weight) days.
When it comes to moving more weight, efficiency plays a big role. The only way to become more efficient is to practice and to practice with purpose. With this in mind, instead of doing the bb routine listed, you could drop the weight after your heavy session and get more practice (volume) with the same exercise. This way your purpose is to refine what you learned from your heavy session by applying needed strategies to a session with more manageable weight, with the goal of being more efficient for each consecutive heavy session.
If you lay out each weight you're using with corresponding reps at each phase I can offer better suggestions. When you say "a three rep heavy", its difficult to provide solid advice because I don't know whats heavy to you.
And no, I don't think you look like an idiot doing the above exercises. Unless, you just look like an idiot? If so, then yes, you look like an idiot.
anonynmous39596706
New Member
Thanks @insertnamehere . I just finish chest an hour ago so I will give you the whole workout. Please don't laugh.
flat bench
135x6
225x3
290x1
275x2
decline bench 135x12- decline db flys 20x12 and 15 crunches no rest. Four times without stopping
2min rest
Pullover with 50 db x 12 and 15 crunches. 4 times no stoppin or rest
2min rest
incline bench 135x12 and 60 sec plank. 4 times no rest.
It was a short workout today. Most days I would add hammer strength declines and assisted dips leaning forward. For the last month I have been doing a lifting set then ab exercise without stopping 4 times and calling it one big set. I do about 48 individual sets of twelve big sets. The only exercise I rest between sets is the flat bench and that is about 90 sec.
flat bench
135x6
225x3
290x1
275x2
decline bench 135x12- decline db flys 20x12 and 15 crunches no rest. Four times without stopping
2min rest
Pullover with 50 db x 12 and 15 crunches. 4 times no stoppin or rest
2min rest
incline bench 135x12 and 60 sec plank. 4 times no rest.
It was a short workout today. Most days I would add hammer strength declines and assisted dips leaning forward. For the last month I have been doing a lifting set then ab exercise without stopping 4 times and calling it one big set. I do about 48 individual sets of twelve big sets. The only exercise I rest between sets is the flat bench and that is about 90 sec.
Unfortunately I do look like an idiot because my wife picks out my cloths and cuts my hair. I think she does it on purpose so other women don't check me out
insertnamehere
New Member
I would never laugh at anyones lift stats (unless you were a loud mouthed idiot eyesofamous).
Can you please confirm the flat bench succession? Based on your original post on this topic, I would assume it would look like this:
135x6
225x3
275x2
290x1
If the above is accurate, I think that looks good.
If this top single isn't a complete grind, I think you should just keep on what you're doing and see what happens. If its a grind, you should back off the weight, starting at a weight that you can move at a good pace. Maybe 275 and start there as your top single. Just make sure you continue to add weight to your flat bench in a scheduled manner. No more than 5lbs each time you do this session. You could do 5lbs every other time too.
Think about adding some more volume (practice) after your heavy single. Additionally, having a flat bench day of 3-5 sets of 5 with a moderate weight would be a good thing too. You could add this day in between your heavy day or alternate - one week heavy single, one week moderate sets of 5.
Continue doing the bb routine. When your strength progress stops on flat bench, its time to reevaluate what your doing both in terms of recovery (bb routine) and the strength program for bench. Of course diet and sleep play into this as well.
Hope this helps. Unfortunately I can't do anything about the looking like an idiot problem. Gotta talk to you wife on that.
Morefyah
Banned
Three day split - off- three day split-off
Everything twice!
Everything twice!
The consensus is if you want to get better at something you have to up the frequency.
Good you aren't doing same sets and reps each time if you up frequency. As long as the rest of your protocol works with it you should be fine. Didn't see you post your whole training regimen.
I bench slightly more than twice a week. I have a three session wave I cycle through for bench.
I bench slightly more than twice a week. I have a three session wave I cycle through for bench.
