peaking routines
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| Joni |  | peaking routines | 10-10-2006 @ 11:02 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | alright wa**ers, I am looking to plan my rest of the years training. December is gone because of travelling and work trips and what not. I will only train sporadically then and the goal there is not to lose too much strength (some will be lost in south africa, thats just the way it is, but will try to fight it of course). Do you have any good peaking routines for bench lasting about 6ish weeks? Or should i just devise my own (dangerous). Currently i have made great gains by just hammering forwards, heavy and high volume. This is coming to an end soon though. Any links or suggestions? | ||
| Joni | | ... | 11-10-2006 @ 11:46 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | i dug up this one, it is based on the small russian cycle, but with singles only. I am considering this for my benching, any comments? Day 1 Day 2 Day 3 Week 1 3x1x90% 4x1x90% 3x1x90% Week 2 5x1x90% 3x1x90% 6x1x90% Week 3 3x1x90% 4x1x95% 3x1x90% Week 4 2x1x100% 3x1x90% 1x1x1RM | ||
| Rob | | ... | 11-10-2006 @ 11:53 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | I like the look of it mate - 90% will be 117.5 for you so that should be an idea weight to get lots of practice at singles in with. | ||
| Cuddles | | ... | 11-10-2006 @ 13:41 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Although im not sure how your tendons are going to find benching heavy three times a week. They seem to struggle with 2 right? Give me a day or two, ive got some really good peaking routines on my desktop, I just dont have my desktop right now  | ||
| littlegirlbunny | | ... | 11-10-2006 @ 14:07 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | If someone fancies doing me one for my bench i wouldnt argue   I seem to have come to the end of 5x5.... | ||
| Alex | | ... | 11-10-2006 @ 14:15 |
 Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200470.0 kgs @ 77kgs UnEq | LGB, you could perhaps try switching around set/rep schemes or do dips instead for a while. I would have thought a peaking routine is a bit unneccesary if you haven't been training that long. | ||
| Rob | | ... | 11-10-2006 @ 14:39 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | I don't agree with the school of thought that thinks replacing bench press with dips is a good idea if you want to increase your bench press. This is especially true if one of the main issues is technique and not strength - as is the case with LGB. However, I do agree a peaking routine isn't necessary. But, on the other hand, it will prevent LGB from trying 45 every work out | ||
| littlegirlbunny | | ... | 11-10-2006 @ 16:01 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | LGB, you could perhaps try switching around set/rep schemes or do dips instead for a while. I would have thought a peaking routine is a bit unneccesary if you haven't been training that long. I agree with rob that the last thing i probably need to do is to stop benching and start dipping right now as form is the problem not strength. As for switching sets/reps, yes, i totally agree, but i would like to be working closer to my max for a bit and that isn't a good idea for too long, which is why i was asking for a peaking routine. Something like 3x3 then doubles or something similar. To be honest it will probably go all bulgarian and will turn into another 45 kg attempt next week LOL. Oh, Alex, could you define 'haven't been training that long' - like, when do you feel it is a good idea to start tapering before a PB? | ||
| tokar | | ... | 12-10-2006 @ 07:39 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Have to agree that stopping benching is the last thing you want to do to increase your bench. Joni, I wonder about the frequency of heavy lifts in that schedule as well. I'll have a think about it myself too... | ||
| Joni | | ... | 12-10-2006 @ 09:53 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | olly & tokar - fair points about the amount of heavy work - my joints and tendons would probably be in pain constantly (almost getting used to it though lol!). I have now decided, my last heavy day in the current peaking is sunday 21st, 1.5 weeks away. I will then back down on all lifts, though bench may still stay quite heavy if there is any ammo left. So basically i will need to come up with a routine for all three lifts. Also, i need to cut down to training 3 times/week and cut the time of sessions as well. Too many things will be going on and i rather anticipate it than make a s**tty start of a demanding high volume routine. | ||