Bench programmes
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| John |  | ... | 28-03-2017 @ 14:27 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Post Edited: 28.03.2017 @ 14:37 PM by John I liked coans although felt I had to do 3x10 as two didn't seem very stimulating  | ||
| AMH_Power |  | ... | 03-04-2017 @ 22:15 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Not posted in a while, had some very good results in myself and others following: Mon: 3x3x75% Wed: 3x3x65% Fri: 3x3x85% Each week, add 2.5kg to Mon and Friday, but keep wednesday at the original 65% throughout. Once you hit a week where friday is a failure (usually failing 2nd or 3rd set), you progress to the second phase: Mon: 3x2x weight that was reached in the week previous +2.5kg Wed: 3x3x65% remains static Fri: 3x1x Weight that was reached in the week previous +2.5kg Repeat once again until the friday is pretty much limit training. Once this has been hit, do a rapid taper: Mon: 3x3x80% wed: 3x3x70% fri: 3x3x60% Test Monday. Take rest of week off to recover. Stronger athletes will have a longer build up as increments are smaller in relation to 1rm, beginner/weaker athletes will have a much shorter build up (and as such test more often). No other work needed. Rows advised for structural balance. | ||
| JackRevans | | ... | 04-04-2017 @ 09:21 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | AMH_Power said:Not posted in a while, had some very good results in myself and others following: Mon: 3x3x75% Wed: 3x3x65% Fri: 3x3x85% Each week, add 2.5kg to Mon and Friday, but keep wednesday at the original 65% throughout. Once you hit a week where friday is a failure (usually failing 2nd or 3rd set), you progress to the second phase: Mon: 3x2x weight that was reached in the week previous +2.5kg Wed: 3x3x65% remains static Fri: 3x1x Weight that was reached in the week previous +2.5kg Repeat once again until the friday is pretty much limit training. Once this has been hit, do a rapid taper: Mon: 3x3x80% wed: 3x3x70% fri: 3x3x60% Test Monday. Take rest of week off to recover. Stronger athletes will have a longer build up as increments are smaller in relation to 1rm, beginner/weaker athletes will have a much shorter build up (and as such test more often). No other work needed. Rows advised for structural balance. That sounds awesome | ||
| AdamT | | ... | 04-04-2017 @ 10:00 |
AKA the great reset Member 4056, 5207 posts | Post Edited: 04.04.2017 @ 10:01 AM by AdamT AMH_Power said:Not posted in a while, had some very good results in myself and others following: Mon: 3x3x75% Wed: 3x3x65% Fri: 3x3x85% Each week, add 2.5kg to Mon and Friday, but keep wednesday at the original 65% throughout. Once you hit a week where friday is a failure (usually failing 2nd or 3rd set), you progress to the second phase: Nice one I have a push/pull in a few weeks, was going to do smolov jr, but I think I will do something like this. Mon: 3x2x weight that was reached in the week previous +2.5kg Wed: 3x3x65% remains static Fri: 3x1x Weight that was reached in the week previous +2.5kg Repeat once again until the friday is pretty much limit training. Once this has been hit, do a rapid taper: Mon: 3x3x80% wed: 3x3x70% fri: 3x3x60% Test Monday. Take rest of week off to recover. Stronger athletes will have a longer build up as increments are smaller in relation to 1rm, beginner/weaker athletes will have a much shorter build up (and as such test more often). No other work needed. Rows advised for structural balance. | ||
| BrenWad | | ... | 04-04-2017 @ 16:47 |
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310805.0 kgs @ 105kgs UnEq | Rep goals always worked well for me. No boredom or pressure. Say 50 reps with 70% max. Can do as many sets as you like to get to 50 reps. Add 2.5kg a week. | ||
| AdamT | | ... | 04-04-2017 @ 17:28 |
AKA the great reset Member 4056, 5207 posts | BrenWad said:Rep goals always worked well for me. No boredom or pressure. Say 50 reps with 70% max. Can do as many sets as you like to get to 50 reps. Add 2.5kg a week. Sounds solid. I think too many hit 90% or above too often. | ||
| BrenWad | | ... | 04-04-2017 @ 18:42 |
Enough was enough. Banned. Member 6099, 775 posts SQ 300, BP 195, DL 310805.0 kgs @ 105kgs UnEq | AdamT said: Sounds solid. I think too many hit 90% or above too often. We've all been there and done that. Trashed elbows, no pecs, and being out benched by bodybuilders for years is a good teacher. | ||
| Funky_monkey | | ... | 05-04-2017 @ 19:47 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 05.04.2017 @ 19:47 PM by Funky_monkey AdamT said: Sounds solid. I think too many hit 90% or above too often. I believe that Sheiko's lifters are only allowed to go over 90% when he is there. I agree, a lot of bodybuilders do have good benches. Look at how much rep work Fat Sam does. | ||
| AdamT | | ... | 05-04-2017 @ 20:42 |
AKA the great reset Member 4056, 5207 posts | Funky_monkey said: I believe that Sheiko's lifters are only allowed to go over 90% when he is there. I agree, a lot of bodybuilders do have good benches. Look at how much rep work Fat Sam does. I get my best gains around 80-85% max. Though if someone has great technique, probably could go heavy often | ||
| scruffmcbuff | | ... | 05-04-2017 @ 21:30 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | Funky_monkey said: I believe that Sheiko's lifters are only allowed to go over 90% when he is there. I agree, a lot of bodybuilders do have good benches. Look at how much rep work Fat Sam does. Ive been getting my bench advice of Sam. Top bloke and has helped me smash some plateaus! | ||
| Funky_monkey | | ... | 05-04-2017 @ 21:37 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | scruffmcbuff said: Ive been getting my bench advice of Sam. Top bloke and has helped me smash some plateaus! I met him once and if he hasn't changed, I can guess what he'd suggest! | ||
| scruffmcbuff | | ... | 05-04-2017 @ 22:08 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | Funky_monkey said: I met him once and if he hasn't changed, I can guess what he'd suggest! Lol. Sam makes certain parts of his training no secret! But... sorry to disapoint but all he dished out was sound training advice lol. Bench was never an exercise i took seriously enough as i relied on my squat and pull but its nice to take it slowly but surely away from poverty. I do like the looks of AMH system tho. | ||
| FAT_SAM | | ... | 05-04-2017 @ 22:37 |
 more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Funky_monkey said: I met him once and if he hasn't changed, I can guess what he'd suggest! Eat more jam tarts obviously! | ||
| AdamT | | ... | 06-04-2017 @ 16:19 |
AKA the great reset Member 4056, 5207 posts | Sam are you natural?? | ||
| FAT_SAM | | ... | 06-04-2017 @ 23:21 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | AdamT said:Sam are you natural?? Natty as f**k brah | ||