[quote]vdizenzo wrote:
Pinto wrote:
B-Man wrote:
Good luck.
will you be keeping a log on here?would like to see what your training wll be like.
Thanks. I keep a log on my gym’s site these days. My training has been geared towards geared lifting in part- some shirt work and top end overloads- and this will continue. This weeks bench training will look something likes this
Light day:
bench- 275 + a monster mini band under the bench x 8 x2
floor press- pointer on the smooth- 275 x8 x2
Incline press- 245 x 8 x 2
Various upper back work
maybe a couple sets of flies and light shoulder stuff
(Weights/reps are approximate depending on feel. I have been cycling my reps/weights on light day- going from 2 easy sets of 10 on the first week on all lifts down to 2 challenging sets of 5 on the sixth week.)
Heavy Day:
Full range bench- Work up to a heavy raw single- 400ish
3 board w/ 200lbs of chain- work up to max single- not sure how much bar weight that’ll be. I’ll shoot for 315 and go from there- I’m pretty weak raw off of low boards
If I still feel good after that- speed triples with a medium grip off a 4 or 5 board- 3 to 5 sets between 405 and 455.
Tucked elbow DB presses pyramiding up to a heavy set of 5- probably 4 to 6 sets
Some kind of upper back/ rear delt work work
Band pushdowns for hi reps
Wow that’s much too much pressing. What is this program based off of?
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Possibly- it sure looks scary all typed up like that. But this is not set in stone, beyond the main goals of the day, much of this stuff is done by feel. If I feel slow/weak/hurt after my real ME work, I’ll usually hit some light upper back stuff and call it a day. Especially the speed work off of higher boards as these take a fair amount of mojo to still be fast. Although, one of the things I’ve noticed on heavy days where I don’t shirt up is that I can usually handle a lot of volume.
As for the plan or program, it’s pretty much been an evolution over the past 4 or 5 years of trying new things and subtracting what has not worked. Although, for the last year or so I think I have pretty much settled in a raw rep-work day and a heavy max effort day- the latter is usually in a shirt. The lighter rep-day has been a mixed bag. On one hand, it has done a lot for me in adding mass and base strength to my chest and shoulders. My raw bench and shirted bench have both benefitted from this. However, it’s easy to give into temptation to turn my rep-work day into another heavy bench session. It seems like as long as I mostly keep the reps high, the rep-day doesnt’ screw me for my heavy bench session 4 days later. Once upon a time, I did a speed day for bench- 6 to 10 full range triples. But I ended up skipping my speed day a lot aftera because I felt beat-to-shit and it didn’t really complement my shirt work. Although, given my new interest in raw benching, I 've toyed with replacing rep work with speed work.
I welcome your input.
