Bench programmes
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LeedsMiniPower25/05/17 @ 09:33
Been following AMH's bench programme and am currently up to 3 x 3 x 175kg with 3 x 3 x 177.5kg scheduled for Friday.
So far so good and hopefully will see me break 200kg
So far so good and hopefully will see me break 200kg
AMH_Power25/05/17 @ 19:39
LeedsMiniPower said:Been following AMH's bench programme and am currently up to 3 x 3 x 175kg with 3 x 3 x 177.5kg scheduled for Friday.
So far so good and hopefully will see me break 200kg
So far so good and hopefully will see me break 200kg
Hope it serves you well! I don't doubt you'll smash 200kg
andy_shaw26/05/17 @ 06:30
BrenWad said:
You still doing Zerchers in lieu of actual lifts??
You still doing Zerchers in lieu of actual lifts??
What do you do for work mate? I'm interested as i have a theory
LeedsMiniPower20/06/17 @ 12:36
Managed a paused 192.5KG PB followed by an ugly 200kg tng following AMH's routine yesterday which after a weekend of drinking at my brothers wedding and the head wasn't to bad.
Will try and max out again on Friday and see if I can get 202.5kg before going on my hols for a few weeks.
https://www.instagram.com/p/BViESKFjPzR/?taken-by=sohrob_a
Will try and max out again on Friday and see if I can get 202.5kg before going on my hols for a few weeks.
https://www.instagram.com/p/BViESKFjPzR/?taken-by=sohrob_a
matthewvc20/06/17 @ 12:55
Post Edited: 20.06.2017 @ 12:56 PM by matthewvc
LeedsMiniPower said:Managed a paused 192.5KG PB followed by an ugly 200kg tng following AMH's routine yesterday which after a weekend of drinking at my brothers wedding and the head wasn't to bad.
Will try and max out again on Friday and see if I can get 202.5kg before going on my hols for a few weeks.
https://www.instagram.com/p/BViESKFjPzR/?taken-by=sohrob_a
Will try and max out again on Friday and see if I can get 202.5kg before going on my hols for a few weeks.
https://www.instagram.com/p/BViESKFjPzR/?taken-by=sohrob_a
nice lifting with the drinking considered too lol, lets see what you do after 15th july - that is you on that whatsapp stag group?
Rodger20/06/17 @ 12:56
DrD20/06/17 @ 15:09
IrishMarc said:Week 1
Session 1 - Bench 6x6 @ 70%
Session 2 - CG Bench - 3x10 @ 60%
Session 3 - Bench 6x6 @ 70%
Session 4 - CG Bench - 3x10 @ 60%
Week 2 On session 1&3 if your feeling good increase the weight (RPE 8) on sets 5&6
Session 1 - Bench 6x3 @ 80%
Session 2 - CG Bench - 4x6 @ 70%
Session 3 - Bench 6x3 @ 80%
Session 4 - CG Bench - 4x6 @ 70%
Week 3
Session 1 - Bench 5x5 @ 75%
Session 2 - CG Bench - 3x8 @ 65%
Session 3 - Bench 5x5 @ 75%
Session 4 - CG Bench - 3x8 @ 65%
Week 4 - On session 1&3 if your feeling good increase the weight (RPE 9) on sets 5&6
Session 1 - Bench 6x2 @ 85%
Session 2 - CG Bench - 4x4 @ 75%
Session 3 - Bench 6x2 @ 85%
Session 4 - CG Bench - 4x4 @ 75%
Recalculate based of RM scores on RPE based lifts. If you want can change out assistance lifts.
Session 1 - Bench 6x6 @ 70%
Session 2 - CG Bench - 3x10 @ 60%
Session 3 - Bench 6x6 @ 70%
Session 4 - CG Bench - 3x10 @ 60%
Week 2 On session 1&3 if your feeling good increase the weight (RPE 8) on sets 5&6
Session 1 - Bench 6x3 @ 80%
Session 2 - CG Bench - 4x6 @ 70%
Session 3 - Bench 6x3 @ 80%
Session 4 - CG Bench - 4x6 @ 70%
Week 3
Session 1 - Bench 5x5 @ 75%
Session 2 - CG Bench - 3x8 @ 65%
Session 3 - Bench 5x5 @ 75%
Session 4 - CG Bench - 3x8 @ 65%
Week 4 - On session 1&3 if your feeling good increase the weight (RPE 9) on sets 5&6
Session 1 - Bench 6x2 @ 85%
Session 2 - CG Bench - 4x4 @ 75%
Session 3 - Bench 6x2 @ 85%
Session 4 - CG Bench - 4x4 @ 75%
Recalculate based of RM scores on RPE based lifts. If you want can change out assistance lifts.
Strong work Leeds MiniPower - time to get on the platform
Thanks for posting the above Marc, I'm half way through a fairly modified version of this for a 8 week 'off season' equipped bench press program. Have tweaked the specific lifts a little to focus on my own weakness, but following 3/4 of the programming basis and it seems to be going well so far - looking forward to the next 8 weeks. Will update on progress
IrishMarc20/06/17 @ 17:30
DrD said:
Strong work Leeds MiniPower - time to get on the platform
Thanks for posting the above Marc, I'm half way through a fairly modified version of this for a 8 week 'off season' equipped bench press program. Have tweaked the specific lifts a little to focus on my own weakness, but following 3/4 of the programming basis and it seems to be going well so far - looking forward to the next 8 weeks. Will update on progress
Strong work Leeds MiniPower - time to get on the platform
Thanks for posting the above Marc, I'm half way through a fairly modified version of this for a 8 week 'off season' equipped bench press program. Have tweaked the specific lifts a little to focus on my own weakness, but following 3/4 of the programming basis and it seems to be going well so far - looking forward to the next 8 weeks. Will update on progress
Looking forward to hearing how you get on.
AMH how much would you add to that programme for deadlift or squat? 5kg?
John20/06/17 @ 17:39
AMH_Power20/06/17 @ 18:00
IrishMarc said:
Looking forward to hearing how you get on.
AMH how much would you add to that programme for deadlift or squat? 5kg?
Looking forward to hearing how you get on.
AMH how much would you add to that programme for deadlift or squat? 5kg?
Yeah typically. Sometimes I'll do very small increments on two lifts and push one a bit more, just so there is a subtle amount of concentrated loading for one of the skills
JackRevans28/07/17 @ 13:46
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.
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.
I've been doing this for about 5 or 6 weeks now. It is definitely working quite nicely. I used 110 as my 1rm and today did 103.5kg x 3 x 3 (which is 94% of 110). I obviously havnt failed a rep yet, but have got to the point where I feel like I can no longer pause most of them. I am going on holiday for a week and when I come back I will probably move straight onto phase 2.
After seeing how well its working for my bench, I have started doing the same program for my squat. Would you recommend any modifications or should I just leave it as is? Should I increase the weight by 2.5kg or 5kg per week in your opinion?
AMH_Power28/07/17 @ 16:46
JackRevans said:
I've been doing this for about 5 or 6 weeks now. It is definitely working quite nicely. I used 110 as my 1rm and today did 103.5kg x 3 x 3 (which is 94% of 110). I obviously havnt failed a rep yet, but have got to the point where I feel like I can no longer pause most of them. I am going on holiday for a week and when I come back I will probably move straight onto phase 2.
After seeing how well its working for my bench, I have started doing the same program for my squat. Would you recommend any modifications or should I just leave it as is? Should I increase the weight by 2.5kg or 5kg per week in your opinion?
I've been doing this for about 5 or 6 weeks now. It is definitely working quite nicely. I used 110 as my 1rm and today did 103.5kg x 3 x 3 (which is 94% of 110). I obviously havnt failed a rep yet, but have got to the point where I feel like I can no longer pause most of them. I am going on holiday for a week and when I come back I will probably move straight onto phase 2.
After seeing how well its working for my bench, I have started doing the same program for my squat. Would you recommend any modifications or should I just leave it as is? Should I increase the weight by 2.5kg or 5kg per week in your opinion?
I'd play it by ear for the increments; adjust each increment to tally up with bench. If bench is feeling s**t but squat is strong, then obviosuly you'd make a bigger step up. You want the overreach of both to occur at about the same time!
Ps. a single triple with 103.5 guarantees a 113kg single for even an intolerant/fast twitch dominant lifter; so to achieve it two more times suggests you are notably above this... good luck
JackRevans28/07/17 @ 20:18
Thanks!
The other thing I was wondering is when I've finished and have a new 1rm, should I just start over again with the new percentages or perhaps do a few weeks of sets of 5 or something before starting again?
The other thing I was wondering is when I've finished and have a new 1rm, should I just start over again with the new percentages or perhaps do a few weeks of sets of 5 or something before starting again?
AMH_Power28/07/17 @ 20:50
JackRevans said:Thanks!
The other thing I was wondering is when I've finished and have a new 1rm, should I just start over again with the new percentages or perhaps do a few weeks of sets of 5 or something before starting again?
The other thing I was wondering is when I've finished and have a new 1rm, should I just start over again with the new percentages or perhaps do a few weeks of sets of 5 or something before starting again?
I'd start over but pretend your new bench is 125; you'll grow into it no problem.
AdamT28/07/17 @ 22:16