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A goal I need help with
- Thread starter Eric1987
- Start date
First thing you would want to do is make sure your set up is optimal. If there's ny powerlifters in your gym I would ask them to show you or you can read :
http://www.elitefitness.com/forum/strongman-power-lifting/bench-press-312844.html
My opinion is that you only have a month to acheive your goal so you need to prioritize. Make it the focus of your program for the next four weeks.
http://www.elitefitness.com/forum/strongman-power-lifting/bench-press-312844.html
My opinion is that you only have a month to acheive your goal so you need to prioritize. Make it the focus of your program for the next four weeks.
Better would depend on the individual. There's no magic plan. If your happy with your progress then stick with 5x5 until it stops working.
In the short term there's an advantage to mixing things up. The concept is labeled adaptation:
After a period of time your muscles adjust to repeated stimulus. By changing your workout you give them something new to react to. This leads to more progress in less time.
Make bench your main focus. Here's an example of something you can do by modifying your current plan:
High Frequency Benching
I like this kind of training and believe that it can produce good results in a short period of time.
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LOL for like a year. I went off of it for like a month or two at most...
Bench like this brah http://http://www.youtube.com/watch?v=vUcjOIZc80c
fortunatesun gave you a nice routine.
You can do bench press with this frequency though, Monday-Thursday-Sunday-Wednesday-Saturday-Tuesday-Friday-repeat. Follow the the warm-up scheme of the 5x5 but on the last set rep out with the 225, trying to do one more rep every workout, but don't do forced reps, these don't count and are bad for your CNS if done systematically, so just have your workout partner help you out on the last rep and that's it.
Don't do any other exercise for chest, focus just on the bench and you will have those extra 4 reps or even more after three weeks.
You can do bench press with this frequency though, Monday-Thursday-Sunday-Wednesday-Saturday-Tuesday-Friday-repeat. Follow the the warm-up scheme of the 5x5 but on the last set rep out with the 225, trying to do one more rep every workout, but don't do forced reps, these don't count and are bad for your CNS if done systematically, so just have your workout partner help you out on the last rep and that's it.
Don't do any other exercise for chest, focus just on the bench and you will have those extra 4 reps or even more after three weeks.
Bench Press
Mon: 4 sets of 3 at 85%
Tues: 3 sets of 2 at 90%
Wed: 1 x 1 at 100% (max out) followed by 3-4 x 1 at 95%
Fri: 4-5 sets of 1 at 80% (should be very light)
So lets say my max is 260. Thats a guesstimate so let me calculate this out.
So I do 220 3 times for 4 sets.
And for tuesday I do 235 twice for 3 sets.
Wednesday I do 260 once then 245 3-4 times?
Friday: 210 4-5 times?
Am I doing that right? My calculations are off a few pounds I know. What if I cant do some of that right away? What if I hit failure?
Mon: 4 sets of 3 at 85%
Tues: 3 sets of 2 at 90%
Wed: 1 x 1 at 100% (max out) followed by 3-4 x 1 at 95%
Fri: 4-5 sets of 1 at 80% (should be very light)
So lets say my max is 260. Thats a guesstimate so let me calculate this out.
So I do 220 3 times for 4 sets.
And for tuesday I do 235 twice for 3 sets.
Wednesday I do 260 once then 245 3-4 times?
Friday: 210 4-5 times?
Am I doing that right? My calculations are off a few pounds I know. What if I cant do some of that right away? What if I hit failure?
The important thing is to stop before failure. While good for bodybuilding, it will set you back if you're trying to get stronger.
You should be able to complete all sets comfortably. You want your reps to be at relatively fast tempo. This will develop the power that will enable you to lift more. Therefore, if you can't complete all the work, or if you're struggling with the weight, then lower the amount until you're good.
It may seem like a lot of work on paper, but the sets are very short. Motivation and a little common sense is all you need.
You should be able to complete all sets comfortably. You want your reps to be at relatively fast tempo. This will develop the power that will enable you to lift more. Therefore, if you can't complete all the work, or if you're struggling with the weight, then lower the amount until you're good.
It may seem like a lot of work on paper, but the sets are very short. Motivation and a little common sense is all you need.
