How does this sound
2 board press work up to a 3 or 5 rep max, Then 2 sets of DB bench for a full ROM work, 2 sets of Dips or jm press,2 sets of military press off a rack. Should i keep the Db press? or only do it once inawhile? Any other opions.
first off, what are your workout goals?? We can’t help if we don’t know what you are aiming for. Also what kind of split do you use?? And lastly, how many damn reps are you gonna do?? cos 2 sets of 2 at 95% max and 2 sets of 8 speed are worlds apart.
Ok. I want to get stronger at benching. I have been lifting for about 4 months and my bench is at a stand still. I bench every 5 days i guess its not enough days off because i feel worn down when i go to lift. I was doing 1 sets to pretty much failure, Its not working any more.
I didnt plan on a speed day because i dont know if i can recover fast enough, for the ME day if i do it once a week, I was going to keep the reps in the 6-8 range on the dips, military, not to failure. I squat and do back after a day off.I usually squat once a week and back once or 2 times a week. I do all low volume workouts.
Build your work capacity. Read 8 keys, part one has a good outline on how to progressively increase work capacity with your warm up. Use that model. The hit stuff is guaranteed to keep your work capacity low. Once your work capacity is up work your way into a WSB workout. Start with the four main sessions and just the four main exercises. It doesn’t seem like much but it will do wonders. After you read par 1 of 8 keys read the rest of the series. print them out and read them again. Then check out periodization bible and do the same.
Wow Thats way to much pressing…you cant recover because your doing way too much…break your sessions into both a max effort day and a speed day…but cut down on the volume…example
max effort
2 board press to a max 3
tricep extensions 5x6-8
upper back work
and leave the fucking gym!!!
speed bench
speed work
rack lockouts or 3-4-5 board presses3x3 or 5x5
upper back work
and leave the gym…
thats all you need my man…less is more if the less your doing works…big m
I agree with Martin. You need to be doing some upper back and shoulder work. Try rows and other pulling motions for your back. That will also prevent your shoulders from becoming rounded from all of the chest work.
[quote]max effort
2 board press to a max 3
tricep extensions 5x6-8
upper back work
and leave the fucking gym!!!
[/quote]
Big Martin great post, you got me LMAO
solid advice though, and straight forward
Phill
I havent been doing that workout i was just asking if it would be good. What you said sounds good. This is what my workouts look like now.
Bench warm up to 3 reps max,
couple sets of skull crushers,
somtimes i do a couple sets of db military press, some times a do a little more but not much, and i am not getting stronger in bench, my squats and back stuff are doing good.Im going to take a few days off and see it that helps then do something like you guys have said.