Ok so i competed in a powerlifting competition just the bench press and want to continue. Right now my workout routine consists of a modified version of dorian yates blood and guts routine and im just wondering if it would be right for what im doing. My rep range right now is 6-8 reps and as competition time comes closer my reps will go to 4-6 and than 1-3 rep range. this is my current routine ill throw typical weights i use too. I do all my sets until failure if im going for 6 i get 6 and than do 2 more forced reps and same thing with 8 reps do 2 more forced reps
Mon- chest
Bench press- 2 warm up sets 12 reps 135, 10 reps 225 2 working sets 6 reps of 375 8 reps of 335
Incline bench press- 1 warm up set 10 reps 135 2 working sets 6 reps of 245 8 reps of 205
incline or flat db press rotate every other week- 1 warmup 10 reps 40lbs 2 sets 6 reps 100lbs
8 reps 80 lbs
flat db fly or incline db fly- 1 warmup 12 reps 20lbs 2 sets 8 reps 50lbs 10 reps 40lbs
I don’t consider myself a resident expert, but when they chime in I’m going to bet that they suggest that you throw out what you are doing and follow a reputable power lifting routine for the bench.
[quote]IronBP wrote:
I don’t consider myself a resident expert, but when they chime in I’m going to bet that they suggest that you throw out what you are doing and follow a reputable power lifting routine for the bench.
I’m using 5 3 1 with BB assistance lifts. [/quote]
His program is better than pretty much all of the bullcrap seen on the internet, if average online guru Joe Shmoe posted this exact thing and threw in some hype and %'s you’d be singing a different tune…
Not exactly. I don’t follow hype. I follow results. If a training guru posted this and it was followed up with a lot of people saying that they followed it and all of their lifts went up, then yes.
I’m not saying that his program is bad → He progresses from higher reps to lower reps over a period of time. That’s certainly been done before. Seems as though the post-failure reps are not really encouarged these days.
He can do whatever he wants. I’m just saying, why re-invent the wheel?
[quote]daraz wrote:
[quote]IronBP wrote:
I don’t consider myself a resident expert, but when they chime in I’m going to bet that they suggest that you throw out what you are doing and follow a reputable power lifting routine for the bench.
I’m using 5 3 1 with BB assistance lifts. [/quote]
His program is better than pretty much all of the bullcrap seen on the internet, if average online guru Joe Shmoe posted this exact thing and threw in some hype and %'s you’d be singing a different tune…[/quote]
[quote]IronBP wrote:
Not exactly. I don’t follow hype. I follow results. If a training guru posted this and it was followed up with a lot of people saying that they followed it and all of their lifts went up, then yes.
I’m not saying that his program is bad → He progresses from higher reps to lower reps over a period of time. That’s certainly been done before. Seems as though the post-failure reps are not really encouarged these days.
He can do whatever he wants. I’m just saying, why re-invent the wheel?
[quote]daraz wrote:
[quote]IronBP wrote:
I don’t consider myself a resident expert, but when they chime in I’m going to bet that they suggest that you throw out what you are doing and follow a reputable power lifting routine for the bench.
I’m using 5 3 1 with BB assistance lifts. [/quote]
His program is better than pretty much all of the bullcrap seen on the internet, if average online guru Joe Shmoe posted this exact thing and threw in some hype and %'s you’d be singing a different tune…[/quote]
[/quote]
Exactly, why reinvent the wheel and go after some random training program when you’re already getting strong? Plus the last program I read online that was as simple and time proven as this is dated 1998, this guy is hardly reinventing the wheel, more like taking a 40 year old wheel and painting his own quirks and twists on it.
On the topic of forced reps, I saw a guy pull an allout set of deadlifts twice a week and he ended up doing 700. People can do amazing things if they’re willing to accept some pain and discomfort…
[quote]IronBP wrote:
Not exactly. I don’t follow hype. I follow results. If a training guru posted this and it was followed up with a lot of people saying that they followed it and all of their lifts went up, then yes.
I’m not saying that his program is bad → He progresses from higher reps to lower reps over a period of time. That’s certainly been done before. Seems as though the post-failure reps are not really encouarged these days.
He can do whatever he wants. I’m just saying, why re-invent the wheel?
[quote]daraz wrote:
[quote]IronBP wrote:
I don’t consider myself a resident expert, but when they chime in I’m going to bet that they suggest that you throw out what you are doing and follow a reputable power lifting routine for the bench.
I’m using 5 3 1 with BB assistance lifts. [/quote]
His program is better than pretty much all of the bullcrap seen on the internet, if average online guru Joe Shmoe posted this exact thing and threw in some hype and %'s you’d be singing a different tune…[/quote]
[/quote]
Exactly, why reinvent the wheel and go after some random training program when you’re already getting strong? Plus the last program I read online that was as simple and time proven as this is dated 1998, this guy is hardly reinventing the wheel, more like taking a 40 year old wheel and painting his own quirks and twists on it.
On the topic of forced reps, I saw a guy pull an allout set of deadlifts twice a week and he ended up doing 700. People can do amazing things if they’re willing to accept some pain and discomfort…[/quote]
I don’t always take my reps to failure there’s timesill take them to failure for a few weeks than take
Them to just the 6 reps or so to prevent overtraining. As for 1 rep maxes n that I don’t Tend to throw them in due
To the fact I have one rep power all day i put all I have into the two working sets where Im cashed after it.