[quote]j_willy3 wrote:
Good luck on the game and the bench session bun.[/quote]
Thanks willy… we lost the game, piss me off. We outplayed them, but they had a hot goalie tonight. Oh well, now, full concentration on the task at hand… the competition in August. Time to get serious. I wonder now with hockey out of the equation if I should incorporate some cardio work… do powerlifters do that?
[quote]bunny7568 wrote:
j_willy3 wrote:
Good luck on the game and the bench session bun.
Thanks willy… we lost the game, piss me off. We outplayed them, but they had a hot goalie tonight. Oh well, now, full concentration on the task at hand… the competition in August. Time to get serious. I wonder now with hockey out of the equation if I should incorporate some cardio work… do powerlifters do that?
[/quote]
Yes. I’d guess that the amount of cardio you got through hockey actually lets you do the kind of workload you do.
I’ll bet that if you cut cardio in half and scale back the number of movements you do and put everything into the ones left, you are going to blow everybody away in August.
[quote]skidmark wrote:
bunny7568 wrote:
j_willy3 wrote:
Good luck on the game and the bench session bun.
Thanks willy… we lost the game, piss me off. We outplayed them, but they had a hot goalie tonight. Oh well, now, full concentration on the task at hand… the competition in August. Time to get serious. I wonder now with hockey out of the equation if I should incorporate some cardio work… do powerlifters do that?
Yes. I’d guess that the amount of cardio you got through hockey actually lets you do the kind of workload you do.
I’ll bet that if you cut cardio in half and scale back the number of movements you do and put everything into the ones left, you are going to blow everybody away in August.[/quote]
Cardio at the right times (interval sprints), along with squats drives natural testosterone levels up.
Thanks guys… kinda refreshing knowing I have a specific goal. I may try to find a competition in the spring, something to get my feet wet and to “pop my cherry” in powerlifting.
Got a hell of chest cold on the go right now, but went in and did an “upper” session, as follows;
[quote]daddyzombie wrote:
Good to see you back at it hard Bunny, nice workouts![/quote]
Thanks DZ…
Think I am going to incorporate Henriques Bench Program as Day 1… Coan/ Phillipe Deadlift Program as Day 2… Day 3 I have not decided as of yet, either going to be an assistance day or squat day… or both. Waiting for some information and guidance in this matter…
EDIT- So, here it is…
Day 1- Bench Program
Day 2- off
Day 3- Deadlift Program
Day 4- off
Day 5- RE/DE Squat and accessory work
Day 6- off
*then repeat.
[quote]hel320 wrote:
Killer back work. Can’t wait to see how your numbers progress. Will any direct shoulder and arm work be done on the accessory day?[/quote]
I asked the same thing, but apparently with the bench program you are not supposed to do any shoulder work (pressing) or triceps (6 week program).
However, the way I have broken it down is I will do squats (RE and DE) on accessory days… and throw in some biceps, some dumbell side laterals and some facepulls/ rear delt raises. My first accessory day on this program is tomorrow (Saturday) so I will let you know how it goes.
I must say… a tad on the sore side today… but a good sore.
Looking stronger than ever Bunny. I know you have things all mapped out already but I found heavy partial benching like board press and floor press to help my bench over the past month or so. I haven’t got around to using chains yet. Hope they work well for you.
[quote]ecogenx wrote:
Looking stronger than ever Bunny. I know you have things all mapped out already but I found heavy partial benching like board press and floor press to help my bench over the past month or so. I haven’t got around to using chains yet. Hope they work well for you.[/quote]
Thanks Eco… the bench program I am on right now for the next 6 weeks does not incorporate partials, boards, chains or bands.
I will be throwing them (chains/ boards/ partials) in again after I am finished with this program (4 weeks left).
DEC 8TH- WEEK 2 D.E./ R.E. BENCH DAY
BARBELL FLAT BENCH (emphasis on speed, each rep paused- 12 to 20 reps)
bar x warmup
135x15
185x20
185x12
185x13
INCLINE BENCH (same as above)
135x20
135x17
135x13
CLOSE GRIP BENCH (same as above- legs in air)
135x17
135x13
135x12
CABLE CROSS OVERS (15-20 reps)
50x20
60x20
70x20
ABS- weighted crunches and side crunches for a bunch
This was certainly a humbling experience… been a while since I did reps this high- talk about hitting “the wall”… and what a pump… I felt hooooge!
[quote]wasBr0k3n wrote:
bunny just curious as to why the high rep stuff? it looked like u were doing the low rep stuff before. [/quote]
Yep… I am still doing low rep stuff, the bench program I am on (Henriques Plateau) switches back and forth from week to week. Next week will be heavy… 3-5 reps max fo 5 sets.
The link to this program is here on T-Nation, just type in “Tim Henriques” in the search bar. My coach and mentor is a friend of Mr. Henriques and reccomended the program. My bench sucks, so any help is appreciated.