Bench routine

[wnt2bBeast]

Alright well the new Metal Viking shirt will be here end of the week..I chose the shirt because once i become proficient at using the shirt it can be cut and altered to be a true open back and can be jacked up further..Karin didnt reccomend cutting the shirt so i would eventually have to purchase another if i wanted to go the open back route..With the Metal i feel i already have a strong shirt and once technique is down ( should take a week or 2 j/k lol) i can jack it up and get more out of it..

Ok with that out of the way im thinking of dropping speed work and such for 10-12 weeks and do more of a metal militia style training based on Shawn Lattimers variation..Nothing is in stone things can be changed..listening to the body is important as well..

heres what im thinking

Wednesday: ME Bench (heavy day)
Raw warm up..go up to about 70-80% raw max rep range 8-1

Shirt work:Lattimer lays out percentages to be used..but for me ill be breaking in the shirt.. will be using boards( 4brd down to 2 brd) before going totally full range..

shirt off
Rack Lockouts 2-4 inch range of motion
work up to a 3RM

Tricep exercise 3 sets 5-10 reps (dpending on feel)
tate presses, floor presses, CG Decline etc


Sunday: Assistance day
CG presses as a warm up or work up to 3RM

6brd press
work up to 3RM

5brd press
work up to 3RM

tricep move 3x6-8

Delt work (not to failure rep range 10-15)
side laterals
rear delt work

 

[pwrlftrscott]

Alright well the new Metal Viking shirt will be here end of the week..I chose the shirt because once i become proficient at using the shirt it can be cut and altered to be a true open back and can be jacked up further..Karin didnt reccomend cutting the shirt so i would eventually have to purchase another if i wanted to go the open back route..With the Metal i feel i already have a strong shirt and once technique is down ( should take a week or 2 j/k lol) i can jack it up and get more out of it..

Ok with that out of the way im thinking of dropping speed work and such for 10-12 weeks and do more of a metal militia style training based on Shawn Lattimers variation..Nothing is in stone things can be changed..listening to the body is important as well..

heres what im thinking

Wednesday: ME Bench (heavy day)
Raw warm up..go up to about 70-80% raw max rep range 8-1

Shirt work:Lattimer lays out percentages to be used..but for me ill be breaking in the shirt.. will be using boards( 4brd down to 2 brd) before going totally full range..

shirt off
Rack Lockouts 2-4 inch range of motion
work up to a 3RM

Tricep exercise 3 sets 5-10 reps (dpending on feel)
tate presses, floor presses, CG Decline etc


Sunday: Assistance day
CG presses as a warm up or work up to 3RM

6brd press
work up to 3RM

5brd press
work up to 3RM

tricep move 3x6-8

Delt work (not to failure rep range 10-15)
side laterals
rear delt work

that looks pretty solid, i have always had good success with triples in the shirt. latt wrote a routine for me a while back and had me doing floor presses and lockouts on shirt day and boards (close grip with bands on another) it worked really well. the one thing that will stay constant is the shirt work, jsut keep changing assistance as your weak points change. learning the shirt is not as difficult as some say it is, and i have a karin that i cut the back out of and it works great. when you start in the shirt lemme know if i can pass on any tips, id be gald to help.

 

[wnt2bBeast]

thnks scott.. ill be benching in the shirt next week..so ill post an update im sure ill have a zillion questions lol