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Blast your bench

Deciever

Deciever

New member
have any of you ever tried this program. Its where you alternate high volume and low volume workouts and bench 5 days in a row, for 3 weeks.

i know most of you are saying that its over training(which it probably is) and it wont work the slightest bit, but im actually getting results with this program.

so here is how this happened
after the contest, i decided to have an experimentation month, where i pick one routine that is said to work, but also said not to work and find out if it works for me.

So week 1, went normal benching 5 days a week, no significant gains.
For example.. my starting weight for my 15 rep workout(pyramiding down in weight) was 120... then the next 15 rep workout it was 125... and today i did a workout with the reps 10,8,6,4,2, and amazingly i got 140 x 14(i did 10, and didnt want to stop) and then 145 x 8 (could've gotten 10, but i wanted to stick to the program a bit). i was amazed. the best i've ever got prior to this was 140 x 10, and 145 x 7 .

i just thought i'd share my results, cause i find those results pretty good for only 1 week so far...
 
Dude, almost anything will work the first time you try it.

Try HIT, it'll probably work as well.

Anything sound should work.....those initial gains are your CNS adapating.

-Zulu
 
i know, im just excited about it jumping up really quick,usually my gains come a lot slower.. and the quicker the gains, the closer i get to 200!
 
If you can get 140*14...and not 200, you're all slow twitch fiber.

Very nice gains tho... congrats

-Zulu
 
one of the reasons i cant ge 200 ( yet), is im not used to the heavier weight in bench(i need to work on that), and also my 10 rep max is 145, which the projected max for that is only 192 ( and those max charts prove to be rpetty accurate for me)
 
When I benched 120*3 I could bench 150.

I think when I get too 140*8 I'll bench 200. I'm at 140*5, today.

I think I'm mostly fast twitch, and this is probably a big advantage when training for 1RM strength.

-Zulu
 
wow, your lucky.. is there anything i can do to develop more fast twitch muscle fibers? (im guessing , train heavier)... but im thinking that since im not used to the weight it plays a factor (mental)
 
I'm lucky from a PL persepective I guess. You're still stronger than me (especially if you factor in age and weight).

Unforuntately no there is not....fast twitch fiber is determined genetically. There is nothing you can do to change it. Don't let that stop you tho... you can still very impressive records.

Most very elite athletes however are mainly all fast twitch. On the flipside, more martahon runners are all slow twitch.

BTW, you may have more fast twitch fibers in your legs (although lets are predominately slow twitch anyway) while your lower back is predominately fast twitch. Just as an example, when I deadlifted 300 once, I could only do about 5-8 reps with 200.

-Zulu
 
You guys should print out these posts, and keep them in a drawer - in a year or 2, when you're doing warmup sets with your current maxes, you can read them and smile. I was just remembering back when I was your age(s), working through the same weights in the school weight room with my buddies, having the same discussions. great days.

Keep working, consistently, and have patience - the weight will come! good job, guys.
 
Listen to Prometheus,

I have always been able to bench 135, even when I was 14 years old, and weighed 135 lbs, but at that time it was a Hell of a struggle. By the time I graduated from High School, I had finally made it past the 2 wheels per side barrier, but the fact that I only trained about 3 or 4 months per year probably had something to do with that. And also, I did not know shit about how to get stronger, and neither did any of my coaches at school. It is nostalgic looking back to a time when I needed a spot for one plate per side when I don't use a spot now for 3 plates per side.

I try and keep my training logs, although I have lost most of the older ones, and I think it is a valuable motivational tool. When I read about a guy my size like Halbert benching more than I squat, and get a little down about it, I can look back a year or two and realize that I am far far ahead of where I was then. Rome was not built in a day, but if you keep records, looking back it can seem like it was.

Look at it like this. The next ten years of your life are going to go by whether you train like a maniac, or whether you sit on the couch doing nothing. In ten years you are going to be ten years older. You might as well have doubled all your lifts during that time, and have acheived any other goals you might have along the way. The ten years will pass either way, but the you that is standing there in ten years will be drastically different depending upon the path you choose.

B
 
i still remember the first day i benched ::thinks back:: i got 10 reps with 75, and 1 with 95 when i was 95lbs... i could never get 135.. then when i finally got it, it went up easy (i got it at 108lbs). once i got 185, i was happy as hell... and now, here comes 200.. im hoping to have it within 2 weeks.. im going to sart getting used to the heavier weights, just be unracking a heavy weight and holding it to get used to heavy weights
 
Deceiver:

That's a good idea. The other way champion bench pressers have accustomed their muscles to heavier weights is by using lockouts. You put a portable bench (the kind over by the dumbells) in a squat rack and adjust the side bars to hold the bar at about half to 3/4 or your full extension on the bench. Then you lie under there with like 205 and just bang out reps of the top part of the movement.
 
Wow. I feel so feeble. At 140 pounds, and at 15 I only benched 90 pounds or so. I never realized how bad this is.

I guess we all can't be blessed with good genetics like Jay.

-Zulu
 
I remember the first time I benched it was at 13 i was messing around and I went ahead and thought the bar weighed nothing so i put on 25lbs on each side thinking it would only be 50lbs well i brought it down to my chest and......it stayed there i couldn't get it off in fact i ended up leaning on the bench to slide the weights off one side so automatically it would slide off the other and even the bar was hard for me to push up after that. I was a weak fuck at 13 comparted to 4 years later, when I can do 95lbs now with one hand about 3 times with shitty form. Just hold it in the middle and pause at the bottom. I did this just fuckin around pissing some kid off 2 months ago. he was doing it for 2(he's 14) got up and felt all hard and shit so i did it 3 times with one hand, just to fuck with him:p
 
well today i did a chest workout (nothing great, and threw in some sldl (got up to 225x4, not too much of a problem)... and then went over to the powerrack to work on lockouts ..

i would just load up the weight, and unrack it and hold it for 10 seconds...

i warmed up with 135 for 10 seonds, then did 225for 10 seonds 245 for 10 seonds 275 for 10 seonds and finally 300 for 6 seconds. i was pretty happy, i plan on doing them again next week and going up to 315-330. hopefully this will make 200 feel light when i go for it..

ZZuluZ, we all have to start somwhere, i started benching 85lbs, but we all make progress..you'll catch up with everyone
 
Wow, that's quite a bit of supramaximal-- 150% of your max in fact, or more. Interesting. Very interesting.

" just to fuck with him"

Dude, how would you feel if a powerlifter walked up to you and started doing dumbell presses with your max just to make fun of you? Lift for yourself man. No flame bro.

Cheers,

-Zulu
 
when i first started and i was benching 95, there was this one guy in m y gym who would do dumbell presses with 100's.. i felt weak as shit! how long have you been lifting for anyway zulu? its good to see more young people lifting
 
ZZuluZ once again I guess u didn't see the first part where I put "he felt all hard and shit" meaning that he thought after doing that, that he was a hard ass. So I wanted to fuck with him. Hey if I'm in a gym and I'm maxing out lets say and I get up acting all big from the bench lookin round to see who saw me max out and screaming the whole time and some guy comes over and reps out my max for like 20 i'll see i deserved it.
 
Deciever, I've been lifting for almost exactly a year. I trained BB for like 5 months and made good progress (beginner gains). Then I got into WS. However I did it completely wrong. I never rotated, and did assistance with low reps.....ended up in major overtraining. My bench actually went backwards for a couple months which was really frustrating. I'm currently re-building a foundation with BB routines (strength based, like say Max-OT modified) and I'll be doing WS next year sometime.

Cubanito, ok thanks for clarifying. I did indeed misread your initial post. My bad again man...I know it seems like I've got something with you man, I don't at all. This just struck me personally because when I started lifting there were people who enjoyed humiliating me....I guess I took this personally.

CHeers,

-Zulu
 
Hey it's cool bro just how can i make fun of you when i've never lifted with you...i didn't know until now how long you've trained. So i can't rank on a person for that. And since I'm from Miami and I'm cuban-italian I guess not many people understand my slang sometime so I'ma have to cut down on it. And just talk plain english that's gonna be hard for me but whatever.
 
You poor guys. I see one problem right now. Your killing your selves! Ya gotta start somewhere. Ya at 15 , 16 i was benching ok for my size but let me tell you how it all begin.........

I was helping a friend clean his parents garage for 10 bucks each. I was 13yrs old. i found a March 1983 old ass Muscle n fitness mag. I asked if i could keep it they said sure. I read it and was fuckin blown away by the physiques in there. Holy shit i couldnt believe it. I asked my mom if she thought i could look lke that. She said if i really wanted too. So i begged her to please take me to wal mart and i would pay here back the 50 dollars for the DP bench and leg extension along with the 110lbs set it came with. Now all my buddies were maybe a year or two older, that little bit of time they had on me, not lifting just there bodies being a little more matured, definitly should when we all got to gether to lift. I had a litlle muscluar friend who was 15 he said he could bench all 110lbs i was like bull shit. He banged out like 10 reps or so. My next buddy went and got 2. Next buddy got like 5. His older bro got like 15. Now my turn...it fuckin crushed me. So we unloaded till i got it. Ya know what it was? My very first time benching? 70lbs. I weighed 120lbs. I was fuckin embarassed. But..it fueled me like you would never know. They would be like yo lets go do this or that, i would be like no man lifting after school. So after 6 months or so i quit. Another 6 months i started back. i did 6 months on 6 months off till i was 18 or so. BUt everytiome i would make my little comeback i could press a ton more then i finished with.

Your bodies have to mature. Some mature more then others. Some way faster then others. Just cause you got some hair on your balls does not mean you rmature! I had a friend who at 15 years old could bench 315 for 3 reps in his garage. At 5'9 and 190 lbs this mother was in shape! he matured fast. Hell before i powerlifted i could bench mor ethen him now. Back then he was leaps and bounds in from t of me. Now forget it. At 27 years old between me and him who matured faster then, means nothing now. I was built like him when i was 19! Now i am way bigger and stronger. Ya'll give it itme and dont worry about the jones's.

When you get to early 20's you will not be near your peak in strength , but you will by then know i fyou got it or you dont. Just make progress, every time , that i syour goal.

Sorry so long, you gotta remeber i type 80 plus a minute!
 
Zulu, bb gave me a great base to start powerlifting.. i went from 95lbs bodyweight, to 138 at one time in a bit over a year and a half. im sure you'll gain quickly again. im doing a blast your bench program now (talk about over training lol, benching 5 times a week, varying in volume). but its working for me . my 10 rep max has gone up , and i feel great. I will be maxing out 2 mondays from now, i cant wait!. if i get great results (like 20lb increase in 3 weeks) i'll be glad to send you the program, free of charge(my mom got it for me as a gift (20$)
 
Jay that's the inspiring shit I like on this board, see stuff like that is what I can relate too b/c although I am stil a kid I prefer to lift and not miss a workout then go chill wit my boyz or my g/f and most likely end up doing something stupid...FUCK THAT i'll get stronger while everyone else if fuckin round. And about the maturing shit I guess ur right I was wondering why one of my friends turned BEASTLY on me. This Kid I know is 17 3 months YOUNGER than me. And before summer he was 5 8 265lbs benching 260, squatting 300, don't know deadlifts but cleaning 205(maybe). Up to today he is 5 9 210lbs(pretty lean, muscular) benches very close to 400 I'm saying 390, squats somewhere in the 500's and cleans 270. Now Jay you said you cleaned before so I'm sure you know how hard it is too clean. Imagine a 17 year old doing this. He does goodmornings with like 315. Now I'm not saying that he did or didn't juice b/c i've been very suspicious lately about it. He seems to KNOW ALOT about it and where to take it(not the glutes) but He won't spill. He said his father powerlifted at one time don't know which fed he competed in but I think it was up in New York when he competed if anyone knows most of the people who have competed let me know PM me I don't want to post this kids last name on here. We've been good friends for 4 years now, but he's not that close to me to tell me if he's ever juiced or not and don't think he ever will. Just I think losing that much weight and getting a whole shit load stronger on the workout that I first posted on here that's my coaches is a little hard.


Sorry for the long post really got into this one.
 
That'd be real cool man....thx!! It would be really interesting to have a look.

A question about the program: Do you go to failure? IF you don't....I can see how it works (Pavel Tsatsouline advocates a similar policy). However if it is too failure I am REALLY curious to see how it works.

Also, isn't there a free version somewhere online? I think I saw that once...on BB.com, where we both also post. Not sure tho.

PL, thx, that was very motivating. I just wanna hit a 300-400 bench. I figure it's within my genetic potential. I wanna get as strong as I can, at least a respectful level.... then I'm going to adapt my training geared more towards overall health.

Cubanito....you didn't insult me, It's just that I've been humiliated (doesn't bother me anymore, I had little self confidence at the time) so it brought back bad memories.

Cheers all,

-Zulu
 
you never go to f failure.... NEVER . the one posted on bb.com is a 7 week program, less sound, less testimonials, but im sure it works decent... The link to the one im on was posted, but since then it has eben password protected and requires you to register to log in. i have 8 more days of benching. im so excited!
 
That is exactly what I thought. You might be interested in some information by Pavel Tsatsouline. If you're interested, I'll get some links; same principles.

Anyway, if you wanna share the link with me some time, that'd be really cool.

-Zulu
 
zulu, suprisingly, i own a kettle bell and the kettlebell book by pavel... graet program.. whoops my ass everytime. i do it for cardio sometimes if i am not lazy, and count that as my shoulder workout... the kettle bell is great though, i can do some pull throughs , cleans, jerks, presses... etc
 
Have you read Pavel's other book, Power to the People? I have not read but I feel fairly confident I understand most of what is in it.

He advocates similar, repetitive motions done frequently but never too failure...

-Zulu
 
i havent read it unforunately.... i hear its a good book... i had a bad training day today..very distracted... go over to www.wannabebig.com for my journal and my progress on the program in the online journal sections
 
Where on the site is the online journal's section? I'll have a look.... I can't seem to find it!

Why were you distracted man? I hate it when it happens. But I think I've finally gained complete concentration every workout. Except when I miss a lift I was really hoping to get. Then I'm pissed for like the entire day.

You can find lots of information at dragondoor.com and I have a website with a forum where you can talk directly to Pavel Tsatsouline if you want it. The guys has some excellent ideas.

Namely, hyperridation, which'll add a quick 10 pounds to your bench and high frequency training withuot going to failure.

-Zulu
 
zulu...

how old are you? height, weight, and do you sprint because you're talking about fast twitch etc. and i dont think you're all fast twitch...
 
I am 16.

5'7-5'8

155-160

No I do not sprint.

All these things are irrelevant to fast twitch fiber make up. It genetically predisposed. You can figure out how much you have [compared to the norm] by seeing how many reps you can do with 80% of your 1RM in specific exercises. THe less the better, for PLs.

-Zulu
 
Ok, I had a look. Very interesting....seems like a wave thing going on. I saw you failed at one point; what happened? Aren't you supposed to stay REALLY far from failure, or just 1 rep short or something?


Is it based on specific percentages? Because if it is, it may not work well for you...or me, or whoever. I guess you'll really tell when you max out again! :)

Don't take shit from anyone man. I bet you know more than 99% of people out there. Remember....most people don't know shit. :)

BTW, I've always thought of of how cool it would be to be REALLY endurant. Think about it...you'd be doing 30 reps with 200, and people would think you'd bench 500 when really you only bench 300 :p

-Zulu
 
i never actually failed, i would stop 1 rep short of faiilure so i wouldnt go to failure.

hmm bench 200 for 20 reps and max out at 300.. or bench 200 for 10 reps, and max out like 325.... i want 325!!.. i wonder if you can get fast twitch muscle fiber implants...

i already have two mondays from now planned out... im gonna come home from school.. get ready to go lift.. go to max out. im gonna bench 200, and then go home order dominos and eat an entire pie with cinna stix.... lol if that happens, my day wll be great

do you AIM, it'd be easier to talk over that sometimes
 
I re-downloaded it... and it gave me some proxie problem crap.

Do you have ICQ?

I know you'll make 200 man, but you may want to start lower. Don't have your expectations too high.... it really pisses me off when you make a lift you're sure to get.

-Zulu
 
Yes, I am in complete agreement.

Why did you ask me for my stats and think I wasn't all fast twitch in the muscles involved in the BP? [Not all fast twitch, but a good deal]

-Zulu
 
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