Hey I got CT’s book Black book of training secrets a while ago, I’d like to give his bench press specilization program a try.
I like CT’s stuff but in his book I’m kinda confused about his rep/set schemes.
He says:
Week 1: 3x5
Week 2: 3x5, 3x4
Week 3: 1x5, 1x3, 1x2, 1x5, 1x3, 1x2
Week 4: 1x3, 1x2, 1x1, 1x3, 1x2, 1x1
Now for the assistance exercises things like 4x6 etc, I’m just going to use the same weight I can use and the last set/rep would be quite close to failture.
BUT this week 1-4 for the main exercise. What are the percentages?
If I do 3x5 with a heavy weight in the bench, how do I do 3x4 right after it?
So I’m kinda confused how it works and such and any help would be appreciated if you know how it works. Thanks!
haha really eh, man i can’t believe no-one knows…
I wonder if CT could come in here and chime in on his program…just don’t understand the 3x5, 3x4 and the 1x3, 1x2, 1x1, 1x3, 1x2, 1x1
I’ve never done that kinda rep/set scheme
I don’t know if we are goin to a 1 rep max with the 1x1…and then goin for the same 1rm the 2nd wave?
Damn it’s confusing when I know there’s gotta be some logic behind it.
The 3/2/1 thing is wave loading. Basically, you’re doing two sets of 3/2/1 reps. The first set is submaximal work, meaning you’re still lifting heavy, but after each set, you still have some gas left in the tank for more reps. The second wave, you go balls to the wall with each set. Obviously, the weight increases after each set for both waves.
If I were to put it in max rep terms, it’d be something like:
thanks jo3! that actually helps a lot…and ill use that method for sure!
do you anything about the 3x5, 3x4?
maybe straight weight for 3x5 - and then increase it a little bit more and do the same straight weight for 3x4?
what do you think?