[quote]zenontheterrible wrote:
[quote]panzerfaust wrote:
Also, a slightly depressing update:
I was checking the first page of my log, where I post PR updates. And I realised I haven’t put a single kg on my CG Bench max since April… 6 fucking months ago!!!
This is alarming to say the least.[/quote]
That is slightly depressing mate. The 5/3/1 full body template has done wonders for your squat and deadlift though, perhaps try something similar with your bench.
what i mean is, instead of squatting every workout, bench every workout!
Just a thought anyways, but i don’t think its that far out there, many power lifting programs have bench programmed everyday. [/quote]
Very depressing!
*The squat is obvious: squatting every day, to decent weight, including a daily heavy single every workout for the past few cycles.
*Deadlift success I guess has been from a combination of heavy singles really suiting me, and probably more to the point carryover from the muscular development due to squatting so much.
*I like your thought! However, I will keep the daily squatting as it’s awesome. I have two cycles left until the end of this year, so I will attack the bench in following fashion:
WORKOUT A:
Squat - Full Body Training
Bench - 351
Dumbbell Row - 3x10
WORKOUT B:
Squat - 351
Press - 351
Weighed Chins - 3x10
Speed Bench - 3x10 @ 40%, 50%, 60% (note 2)
WORKOUT C:
Squat - Full Body Training
Bench Paused - 3x5 @ 65%, 75%, 85% (note 3)
Deadlift - 351
Note 1:
*Every workout will start with 3x10 bodyweight hip thrusters for glute activation.
*Workout A and C will end with Bodyweight Chins, Kettlebell Swings and Abs.
*Workout B will end with Kettlebell Swings and Abs.
Note 2:
*I’m going to use the bench deload percentages for 3x10, derived from Phase 1 of the Full Body Template squatting.
Note 3:
*In “531 for Beginners” - from the 2nd Edition ebook - Wendler recommended a second bench day with 3x5 @ 55, 65 and 75 percent. I am going to increase each of these by 10% and see how I go.
So…
→ I am keeping with the squat, push, pull template while effectively adding daily undulating periodisation for the bench in particular.
→ I will watch and re-watch the So You Think You Can Bench series, to see if I can fix my form.
→ I will eat a lot.
I know I am guilty of:
*inconsistent set-up
*using a different set-up for light and heavy sets
*elbows dropping well below the bench top; perhaps I need to widen my grip a tad
*lack of upper back tightness
*lack of tightness in general…
I won’t expect miracles with only 2 cycles left until the end of the year, but it may give me a solid platform to start with in 2013.
