Dave Tate’s Six Week Bench Press Cure - Part 2
Week One
Floor Press - Ramp to 5 RM of 245 then 195 x 8
Tri Ext 2x8
Rows 4x8
Rear Delt Lateral Raises 3x12
My 5 RM on on FP on day one last time was 215.
[quote]Grove wrote:
[quote]OldOgre wrote:
[quote]JoeGood wrote:
350 would be a big bench at a body weight of 230. [/quote]
But if I do get to 350 I am making myself a t-shirt and it will be a medium.[/quote]
LMAO on the medium T. Good luck. I remember your log from last year wondering if 300 would be doable - great work![/quote]
Thanks. I may need an extra medium though.
Rack Pulls 3x3 with an unimpressive weight
Shrugs 3x8
Bodyweight Hangs for 30 seconds x 3
DB Curls 3x10
Hammer Curls 3x8
4/3
Dynamic Effort Day
BP
195 x 8 sets of 3
2 sets wide
3 sets normal
3 sets close
245 x 2 sets of 5 pin press sub for 3 board press
Free time
DB seated press 2x8, 1x12
DB isolation curl super set w tri ext 2x8
Don’t know if pin press is a good sub for board press but it’s the best I can do.
Thought I would het in a quick leg day by doing some DB lunges. Never done them before. Looks easy. Hell, girls do them. Now I have to sit in my basement for a while. Pretty sure I can’t make it up my stairs.
5x10
[quote]OldOgre wrote:
Thought I would het in a quick leg day by doing some DB lunges. Never done them before. Looks easy. Hell, girls do them. Now I have to sit in my basement for a while. Pretty sure I can’t make it up my stairs.
[/quote]
This amused me.
[quote]kpsnap wrote:
[quote]OldOgre wrote:
Thought I would het in a quick leg day by doing some DB lunges. Never done them before. Looks easy. Hell, girls do them. Now I have to sit in my basement for a while. Pretty sure I can’t make it up my stairs.
[/quote]
This amused me.[/quote]
I know you were probably talking about the “girls do them” part, but it’s true. I did those on Saturday. It is Monday and my legs are still sore, but they are sore in new places. Yesterday was horrible.
I haven’t done dumbbell lunges in a while but I bet they would stimulate new growth or strength. Nice work with your benching.
[quote]gorillavanilla wrote:
I haven’t done dumbbell lunges in a while but I bet they would stimulate new growth or strength. Nice work with your benching.[/quote]
Thanks gorilla. I plan to keep using them.
Max Effort Day
Floor Press to 3RM of 275
1x5 with 235
Tri ext 4x8
Rows 4x8
Rear delt laterals 3x12
This is another PR for me. Last time I did this program my 3RM was 235 and my 1RM was 275. I am loving this. I work next week to a 1RM on this and I do believe I will go over 300 on it.
Legs
Nothing too fancy
FS 5x8
Calf Raises 5x15
Dynamic Effort Day
BP 8x3 with 215
2 sets wide
3 sets normal
3 sets close
Free time
Standing DB laterals 3x8
DB OH Tri Ext 3x12
Now that I am finished and have cleaned up Globo Gym I notice that I forgot to do 2 sets of pin presses. Hopefully that won’t cause a catastrophic failure later on.
Max Effort Day
Floor Press - Ramp to 1RM and PR of 315
1x3 with 255
Rows 4x8
Tri Ext 4x5
Rear Delt Raises 3x12
My previous PR on floor press was 275 last fall.
Highish rep ATG paused squats 5 x 10
BB calf raises 4 x 15
I ate an entire large pizza from Sam’s deli tonight. I loved every bite of it. Plain tuna all day tomorrow.
Power Snatch
Started with the bar and worked up to 155x2
SGHP
10 singles 10 seconds apart with 225
Shrugs
3x5 with 225. Sets 10 seconds apart.
Shrugs
3x10 with 135. Sets 10 seconds apart.
Dynamic Effort BP
8x3 with 215
2 sets wide
3 sets normal
3 sets CG
CGBP work up to 245 x 5
Max Effort Day
2 Board Press - Substituted with pad
Work up to 5RM of 265
Incline CGBP 3x8
Rows 3x8
Face pulls 3x12
All of these sets are done with 10 +/- seconds of rest.
Behind the neck push press 3x3 w 135
Rack pulls 10x3 w 275
Shrugs 3x15 w 135
EZ curls 3x10
In hindsight, push press may not have been an optimal choice for the day after heavy benching.
Question: If I pull sumo, is it advisable to do rack pulls sumo also? I never thought about that before. I tried it tonight and worked out ok I guess. I’m not dead or anything. Only problem was my stance width was dictated by the room I have in the cage, but only by a few inches. Any other sumo pullers do this or is it a waste of time?
Been out sick for over a week. Starting over on the program.
Max Effort Day
Floor Press 5RM - 245
1x8 - 225
Tri Ext 2x8
Rows 4x8
Rear laterals 3x12