Has anyone on here used Lee Hayward’s blast your bench program?If so what kind of results did it yield?
That dude Newb that used to be runnin’ around here used to swear by it.
its a pretty bizare program, idk its just kinda weird. i quit it after the 2nd week(its only a 3 week program) cus i thought it was basicly retarted but idk maybe you can get some gains if you try it. just throwin my thoughts out there
well I finished it last friday and took my max today.I didn’t increase a single pound from my previous max of 300 pounds.I looked like a total ass failing with 315 on my chest.
[quote]MAS50 wrote:
well I finished it last friday and took my max today.I didn’t increase a single pound from my previous max of 300 pounds.I looked like a total ass failing with 315 on my chest.[/quote]
tht suxs, neways ive got some good results doin 5x5 on bench press i think i increased my press by 35 pound in 3 months
Before this I would just randomly lift heavy with no real structure,which worked pretty good.I increased from 225 to 300 that way but have been plateaud since April.What I did gain from this program is the knowledge that I can rep 275.I’m basically going to start for the next month or so with 225 warmup,255x10,265x5 or 6,and 275 until failure for two sets until I can eventually rep 275 as easily as 225.My experiences with fancy programs is that they tend to be overhyped.
Here are some things that really helped me get my bench from 300, where I was also stuck for a bit. I’m at 320 now
Rack Lockouts: go into the power rack and place the pins 4-5 inches from full extension do 3-5 sets of 3-5 reps with a 10 sec static hold on the last rep of each set 110-120% of 1rm
Dynamic Effort Bench: do 3x3 wide 3x3 medium and 3x3 close grip. You want to lift and lower it as fast as you possibly can, the eccentric is pretty much freefall speed, but do it a bit slower at first to get used to it, use 50-60% 1rm.
I feel that these are the most responsible for improving my bench, aside from benching heavy.
For increasing my raw bench, I’ve had pretty good success with Bill Gillespie’s routine. It’s a 7 week program. I put 30 pounds on my max the first time I tried it.
[quote]Antman517 wrote:
For increasing my raw bench, I’ve had pretty good success with Bill Gillespie’s routine. It’s a 7 week program. I put 30 pounds on my max the first time I tried it. [/quote]
Link?
PM me your e-mail
Thanks for the advice
For anyone else who wants it, a quick google should sort you out!
I googled it and found this on Gillespie’s program
Bill Gillespie’s Bench Press Workout
Week (1)
… lbs. X 5 reps (76%)
… lbs. x 4 reps (79%)
… lbs. x 3 reps (81%)
… lbs. x 8 reps (70%)
… lbs. x failure (70%)
Week (2)
… lbs. x 5 reps (78%)
… lbs. x 4 reps (81%)
… lbs. x 3 reps (83%)
… lbs. x 8 reps (72%)
… lbs. x failure (72%)
Week (3)
… lbs. x 3 reps (84%)
… lbs. x 2 reps x 2 sets (87%)
… lbs. x 1 rep (91%)
… lbs. x 6 reps x 2 sets (76%)
… lbs. x failure (76%)
Week (4)
…lbs. x 4 reps (82%)
…lbs. x 3 reps (85%)
…lbs. x 2 reps (89%)
…lbs. x 1 rep (93%)
…lbs. x 6 reps (78%)
…lbs. x failure (78%)
Week (5)
…lbs. x 3 reps (85%)
…lbs. x 2 reps x 2 sets (89%)
…lbs. x 1 rep (93%)
…lbs. x 4 reps x 2 sets (82%)
…lbs. x failure (82%)
Week (6)
…lbs. x 3 reps (87%)
…lbs. x 2 reps (91%)
…lbs. x 1 rep (95%)
…lbs. x 1 rep (97%)
…lbs. x 4 reps (84%)
…lbs. x failure (84%)
Week (7)
…lbs. x 4 reps (66%)
…lbs. x 3 reps (75%)
…lbs. x 2 reps (83%)
…lbs. x 1 rep (89%)
…lbs. x 1 rep (94%)
…lbs. x 1 rep (98%)
…lbs. x 1 rep (102%)
I’m confused about this setup.Are you benching every single day for 7 weeks straight on this?
[quote]MAS50 wrote:
I’m confused about this setup.Are you benching every single day for 7 weeks straight on this?[/quote]
Nope. Pick one day (same day) per week. I have the excel spreadsheet that does all the calculations for you if you don’t want to do the numbers yourself.
The program doesn’t address top-end work, so adding some board presses or band work on another day is a must.
I don’t mind doing the calculations.What would you recommend for someone who doesn’t have access to bands or boards?
[quote]MAS50 wrote:
I don’t mind doing the calculations.What would you recommend for someone who doesn’t have access to bands or boards?[/quote]
Floor presses if you can!
Rack lockouts at a push.
[quote]MAS50 wrote:
I don’t mind doing the calculations.What would you recommend for someone who doesn’t have access to bands or boards?[/quote]
Everyone has access to bands and boards.
Bands: http://www.prowriststraps.com/bands_powerlifting_weight_lifting_band
Boards:
Get some 2x6’s cut at Home Depot. Maybe run ya about $15 to make a full set