[quote]Hanley wrote:
daraz wrote:
Just a heads up to you guys. I’ve completed the beginer 1 program and during my deload (bridging between beginner 1 and 2) I planned a 3-lift test on one of the days.
My right knee somehow was acting up (it didn’t hurt at all though), so I decided to err on the safe side and only tested my bench press.
I came out with a 15 pound PR. Pretty good for 4 weeks worth of training, especially since my bench had been stuck for the last 2-3 months.
I’ll probably post results again once I’m done with beginner 2. I’m already pretty much sold though, I had so much fun I was actually looking forward to my workouts during the whole time.
Savage. Can I ask if you upped any of the percentages or did you do them as written??
what’s your bench at now?
Did you jsut bench or did you add in different bench variations (close grip, wide grip, paused etc?)??
I’m gonna give the 4 week prep cycle a run and jsut want to know as miuch as poissible going into it!
If any of these questions aren’t ones you want answered publicaly then would you be able to PM me please?
thanks in advance bro
[/quote]
I did the percentages as written, but I used a tad bit lower maxes than they really were. I feel like I could have done it with my real maxes though.
My bench is a mere 240 (from 225), so I’m still pretty weak. I’ve only recently picked up interest in strength.
I had 3 bench variations: normal grip, close grip, and floor press. On beginner #2 I’m replacing close grip for board presses because I have a little sticking point mid-lift. I don’t know if it’s a wise move, but we’ll see.
Other modifications I made is I did some kind of lat work (dumbell rows on bench, pull-ups, fat-man pull-ups) instead of flyes. I also replaced sitting good mornings for one-legged deadlifts and did walking lunges with a 25pound plate on my chest instead of scissor squats, cause I didn’t know what they were.
My second squat movement of the day were front squats, and instead of pulls to knees I did stiff-legged DLs, instead of deficit pulls I did snatch grip standing on 45 pound plate. I deadlift sumo so I thought having some range of motion in my lifts would be a nice “change of pace”.
That’s pretty much it, hope it helps.