The pump with this program is fantastic, and it stays with you all the time(not as intense of course, but continuous)
yo, CT
305
New All-Time PR
Thanks so much!!
@Dom: That’s awesome! Great job new lifetime PR!
I can’t wait until I hit 305 someday. Great work!
[quote]domcib wrote:
yo, CT
305
New All-Time PR
Thanks so much!![/quote]
10 short, don’t be content!
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
yo, CT
305
New All-Time PR
Thanks so much!![/quote]
10 short, don’t be content![/quote]
You are right.
295 went up easy. My friend told me that if I went from 295 right to 315, I probably would have made it. I agreed. It took me 2 attempts at the 305. The second one went up without much grind, just slow and steady.
2 weeks so far. Elbows and Shoulders are barking some, but tolerable.
So, I either do the program 1 more week, or, Max out every day, or almost every day for the next week.
Do the program for one more week. Then do a “lift-specific deload”… something like:
DAY 1: Bench press 70% 5 x 5 (no other lift, but you can do carries)
DAY 2: Other stuff ((pick one lift, not involving pressing muscles, and do a ramp + density workout)
DAY 3: Bench press 80% 5 x 3 (no other lifters but you can do carries)
DAY 4: Other stuff (same as day but with a different lift)
DAY 5: Bench press 90% 5 x 1 (no other lift)
DAY 6: OFF
DAY 7: Test max
For the max test I like Charles Poliquin’s plan:
4 @ 135lbs rest 10 seconds
4 @ 135lbs, rest 10 seconds
3 @ 190lbs, rest 30 seconds
2 @ 235lbs, rest 60 seconds
1 @ 255lbs, rest 120 seconds
1 @ 270lbs, rest 120 seconds
1 @ 285lbs, rest 180 seconds
1 @ 300lbs, rest 240 seconds
1 @ 315lbs
OK.
Your on.
Maybe by then it’ll be 325!
on the maxes days. I do my warmups/ stretches.
My hams cramp up some when i’m doing heavy bench so i make sure I loosen them up
Then I just Ramp basically just like you laid out above.
I don’t rush, and I don’t dilly dally.
I do treat every lift as if it were a max. It keeps me in the mental groove.
I just say to myself, “drive it up!”
today was
135x4
185x3
225x2
245x1
275x1
295x1
305x1
something like that
clean up
[quote]Christian Thibaudeau wrote:
Do the program for one more week. Then do a “lift-specific deload”… something like:
DAY 1: Bench press 70% 5 x 5 (no other lift, but you can do carries)
DAY 2: Other stuff ((pick one lift, not involving pressing muscles, and do a ramp + density workout)
DAY 3: Bench press 80% 5 x 3 (no other lifters but you can do carries)
DAY 4: Other stuff (same as day but with a different lift)
DAY 5: Bench press 90% 5 x 1 (no other lift)
DAY 6: OFF
DAY 7: Test max
For the max test I like Charles Poliquin’s plan:
4 @ 135lbs rest 10 seconds
4 @ 135lbs, rest 10 seconds
3 @ 190lbs, rest 30 seconds
2 @ 235lbs, rest 60 seconds
1 @ 255lbs, rest 120 seconds
1 @ 270lbs, rest 120 seconds
1 @ 285lbs, rest 180 seconds
1 @ 300lbs, rest 240 seconds
1 @ 315lbs[/quote]
sorry. i just rereadthis and must comment.
i thought to myself today, that i need to bring up each weight in my ramp in order to be “more in sync” with where im going.
so, yeah, 190, 235, 255, 285, 300, 315
it’s all relative.
even this week 3 coming up, i will kick it up.
eg. i ramped my eccentrics to 335, so now, ill ramp to 350 etc.
gotta kick it up!
now im excited and dont wanna take my off day, even though i know i should.
congrats, you got me feeling like a caged tiger with a side of beef hanging outside my cage. 
@jt and sput
belated thanks so much!
CT’s pushin me harder than a hungry lion, or a locomotive on steroids!
[quote]domcib wrote:
@jt and sput
belated thanks so much!
CT’s pushin me harder than a hungry lion, or a locomotive on steroids! :)[/quote]
Actually I’m only helping you with your goal… I’m more like a driver who is steering a car already going 100mph!
@CT: Would you be able to do a program like this with squats, or would it have to be modified a bit?
@Dom: Nice work, keep it up man!
[quote]money24 wrote:
@CT: Would you be able to do a program like this with squats, or would it have to be modified a bit?
@Dom: Nice work, keep it up man![/quote]
From my experience it can be done with any big lift. But if you do it for squats or deadlifts be sure NOT TO DO ANY OTHER LOWER BODY EXERCISE in the same training cycle. That also means no olympic lift variation or even high pulls.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
@jt and sput
belated thanks so much!
CT’s pushin me harder than a hungry lion, or a locomotive on steroids! :)[/quote]
Actually I’m only helping you with your goal… I’m more like a driver who is steering a car already going 100mph!
[/quote]
Lmao! Love it!
Today the car was running on fumes, and the tires are getting worn. Time for a Pit Stop.
Maybe the coming snowstorm will give me some conditioning “active rest”.
realization day again.
felt good, , but,
1x285
1x300-- failed on it twice-- my left shoulder gave out
I was very surprised. shoulders have been feelin good, then on that lift, actually on the 285, it twinged a bit, on the 300 it barked.
Funny cause it barked so much that the bar was not balanced, my right was higher than the left, so the right just held the weight to try to let the left catch up, but it could not.
Must be those Golgi Tendon things you spoke about.
I’m feeling that I have to get up to 350 on the Strength Reserve (Eccentric portion) day. Til now I have only been up to 335.
305 again.
i’m stuck here.
[quote]domcib wrote:
305 again.
i’m stuck here. [/quote]
Well that’s kinda good… you must stabilize a PR before being able to go up again.
I would recommend deloading for one week and retest after that, if it doesn’t go up, switch to another program and you’ll get back to the bench focus later on.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
305 again.
i’m stuck here. [/quote]
Well that’s kinda good… you must stabilize a PR before being able to go up again.
I would recommend deloading for one week and retest after that, if it doesn’t go up, switch to another program and you’ll get back to the bench focus later on.[/quote]
OK. i’m gonna try and give it a try.
Honestly, I was pissed, so I was going to go for it every damn day for bit, til either I beat it or my shoulders give out.
Question. on the %, (70-80-90), should I, or could I, use my projected max of 315, or use the existing max of 305?
Hmm
Been stuck on 180kg for Back Squat for 3 sessions now & 100kg for Push Press… may give this a shot for both.
Paused BS could be a bit urgh to get out of the hole.