benchpress program

[TheOak84]

does anyone remember that post about increasing your bench 30-50 pounds in 7 weeks? you put in your 1RM and it gives you the rest of the program? i was trying to find the thread because me and my friend wanna try it out

if spatts or anyone can find it id appreciate it

thanx

 

[SuperShredder]

http://www.musclemedia.com/training/bench/benchintro.asp

i think this might be the one your looking for.

 

[pwr_machine]

I wish!

 

[Debaser]

Haha, yeah let's listen to Muscle Media for bench press tips.

 

[SuperShredder]

ok i guess not
my mistake

 

[slobberknocker]

http://www.joeskopec.com/coancalc.html


That's a 14 week program designed to yield an 11-12 percent increase.

 

[pwr_machine]

Bigguns15's website, http://www.rebeccaphelps.com, has a 9 week program "Advanced Training Cycle - I" that yielded a 12.9% increase on bench press in a university study that was completed just a few weeks ago.

 

[spatts]

Those kinds of gains aren't that rare for a newbie, but the advanced lifter probably wouldn't have the same results. Depends...

 

[pwr_machine]

Those kinds of gains aren't that rare for a newbie, but the advanced lifter probably wouldn't have the same results. Depends...

I guess I should note that the participants in the study mentioned above were female and had previous weight training experience and at least 1 year of powerlifting experience. The gains were remarkable with such a group! Regardless of the type of training you choose, patience and longevity are the key to packing on those pounds. Stay smart, stay safe, and be patient. The big bench will come.

 

[spatts]

Yeah...and I should mention that I was referring to the 30-40 pounds in 7 weeks.

 

[pwr_machine]

Yeah...and I should mention that I was referring to the 30-40 pounds in 7 weeks.

Wouldn't it be great if it worked for those of us with a fair amount of experience? I'd consider this Bench America event.

 

[spatts]

lol...yeah. My beginner's luck came to an abrupt halt. Now I have to work for every little 5 pound jump on ME day. I used to jump in quarters. lol. Hey, as long as I keep jumping !!!

 

[TheOak84]

Haha, yeah let's listen to Muscle Media for bench press tips.

it doesnt matter how much we gain, i just needed the site to plug in the weight i should lift.

also i did a similar program about 2 months ago and i gained 20 pounds on my bench in 8 weeks..

plus its fun

 

[endpoint]

Yeah...and I should mention that I was referring to the 30-40 pounds in 7 weeks.

52 weeks in a year. I could do 7 cycles of that program a year.
7cycles x 30lbs = 210lbs

I would kill for that

 

[pwr_machine]

it doesnt matter how much we gain, i just needed the site to plug in the weight i should lift.

also i did a similar program about 2 months ago and i gained 20 pounds on my bench in 8 weeks..

plus its fun

That's how Bigguns15 does her training now. She plugs in a "raw' and "with lifting gear" projected max and an Excel worksheet does the rest.

 

[endpoint]

I have moved into a "cybernetic" type of training.

If i have to do %80, i will do 80% not of a projected max or a written max.....but 80% of the max possible that day.

It seems to work for oly lifting...dont know about powerlifting

 

[pwr_machine]

If i have to do %80, i will do 80% not of a projected max or a written max.....but 80% of the max possible that day.

It seems to work for oly lifting...dont know about powerlifting

Projections are quite subjective. It takes a VERY experienced lifter to know what's within his/her capabilities.

 

[spatts]

Endpoint, Westside IS cybernetic training. FOR powerlifters.

I hear a lot about people supposedly overtraining with WSB, and that's been the opposite for me. My max is the most I can do that day, as opposed to what I'm supposed to do that day. I have never felt overtrained when it wasn't something I brought upon myself, and had nothing to do with "WSB." I wouldn't say any of the members of the mid-west crew are "overtrained."

 

[endpoint]

Endpoint, Westside IS cybernetic training. FOR powerlifters.

yeah i know.......thats what i liked about it.

I dont like it when people post up their 9 week westside program and go :what do you think of this? I have to hold back and say "its crap..how do you know where you will be in 9 weeks time.....will you need a reverse band press? or a board press? you will only know in that week. you might skip it and feel a floor press will help you more. maybe you are burnt and need dumbells or illegal wides. Its a week by week thing..... i think thats why people over train.

i have never over trained on westside. I think its too damn hard too, as long as you know what your doing



but in regards to weight it seems very prescribed in the percentages (speed days) which is good in a way, i regards to phases

 

[spatts]

AMEN.

 

[MeatHead57]

i have the 1 from animal its worked great for me

take what you 1 rep max multiply it by 75 % and take that number and do it for 6 reps , the second is 78% 5 reps , 3rd 82% 4 reps , 4th 85% 3 reps, 5th 88% 2 reps, 6th 91 % 1 rep then if you get those easy do your 1 rm max!
if you can get that easy then tak eyour bench up eitha 5 or 10 depending on how hard it was!!

so i do 230 bench it would look like this for me-
6 reps 175, 5 reps 185, 4 reps 195, 3 reps 205 , 2 reps 215, 1 rep 225, last 1 would be 230