Check out new Bench routine please

[Smurfy]

MONDAY i start a new STRENGTH TRAINING program mostly because i want to get stronger. Ive been training for some years but always trained for definition, not strength. So, i dont know my full strength potential. Im switching from my norm of 4 sets of 12 to the following for bench day. I got some input from my boyfriend who is a powerlifter/strongman competitor and from other powerlifters i know. Tell me what you think. Also, im cutting back on cardio from 5 hours a week to three 30 min sessions a week.

FIRST 3-4 WEEKS WILL BE TO BUILD VOLUME AND WAKE UP THE MUSCLES SO I WILL DO THIS WORKOUT TWICE A WEEK AND IT LOOKS LIKE THIS

FLAT BENCH: 2 warm up sets, 5 working sets
12, 10, 8, 6, 5, 10, 10 (pyramid/rev. pyramid)

DB PRESSES: 4 sets of 10-12

TRICEPS: french presses & pushdowns 4 sets of 10-12 heavy reps each

 

[Exodus]

looks pretty good........... the only thing i would add. change the db presses to db shoulder presses, and do them after your triceps.

i hope that helps.......let us know how its going.

X

 

[Smurfy]

looks pretty good........... the only thing i would add. change the db presses to db shoulder presses, and do them after your triceps.

i hope that helps.......let us know how its going.

X

ok good idea because i dont even have a shoulder day in my routine as of yet:

MONDAY BENCH/TRIS (add shoulder presses)
TUESDAY BACK WORK (PULL UPS/PULLDOWNS/ROWS)
THURSDAY BENCH/TRICEPS AGAIN (w/shoulder press)
FRIDAY SQUATS AND OTHER LEG WORK

 

[Exodus]

on one of your bench days......... i suggest making one of them for speed..... speed is very important part of both powerlifting, and strongman.

X

 

[Lord_Suston]

Need incline work as well with shoulders.

Monday
flat bench 5 work sets 10,8,6,6,8 after your heavy sets going up too much in reps will really put a lot of uneeded stress on the rotator cuff.

Incline bench bb or db 2x10 work sets

Shoulder press 3x8

then do some tri work especially over head ext type motion for the lagging long head that helps in locking out

 

[Smurfy]

ok thanks for the help