Last weeks bench layers were a flop for me–I couldn’t reach my 1RM from the week earlier (235 lbs). I failed at the bottom, which I think might be due to not controlling it on the way down, but for whatever reason I failed. Note that last week I reached 235 (a PR at the time) with some struggle, but not too much.
Next benching day, how should I remedy this failure? I was thinking of training within 85% of my 1RM (as stated in one of the articles–can’t remember which one). Doing so would be heavy enough for some volume, but not heavy enough to seriously struggle under.
But what would the rep ranges look like? Would I stay with singles, or do sets of 3-5?
Something I just thought about–okay, so my dynamic lift for these bench days is the floor press. What if, to switch things up especially since I might be “stalling,” I were to use the Floor Press as my Ramping movement, and use the traditional bench as the dynamic lift for that session? I imagine it would become a speed bench with around 60% of my 1RM.
Alright, well I ran the Superhero complexes for a while, did an unloading week, and i’ve been implementing CT’s quadruple strength layers for several of movements. It’s been several weeks–every movement is improving save for my Bench. But, as you stated, maybe it was just a bad day. . .
2 weeks, 4 weeks, 6 weeks. The message is : short amount of time. If it had been 2 years, we would have been having a different conversation.
you are mixing program, CT calls it “Frankensteining” and nothing good comes out of it. Don’t mix programs. Do one program and give it your all. And CT has a forum on it’s own. Just read thru it and ask him questions. He is quite knowledgeable on his programs.
Okay I hear what you’re saying, thank you. It hasn’t been that long.
However, I have been following CT’s programs pretty well so far–I haven’t been mixing to my knowledge–I’ve been implementing his quadruple strength layers, performing one of those big movements on workout days, and alternating throughout the week. He stated that these movements weren’t meant to be programs, rather how he would apply his layering system to some exercises. So that’s what I’ve been doing. For instance, my split looks like this:
Back (w/ SGHP) – Farmer’s Walks
Front Squat Layers
Shoulders, (Biceps) – Goblet Carry
