Help w/ ME Bench day!

[kingc_79]

i feel that i need some work on shoulders and maybe a lil on traps and i reworked my me bench day. any tips

Floor press- work up to 1 rep max
weighted dips- 2 sets of 8
close grip bench- unsure
military press--2 sets of 8
maybe front raises in there somewhere
leg raises-3 sets 15

feel free to critique please

 

[argent]

Hers what I would do:

a) do somethig besides dips
b) do waork for your lats
c) do rear delt exercises; my frront delts get plenty of work from benching alone.
d) why abs on bench day?

 

[kingc_79]

i do weighted chins for lats just forgot to put it in, and sounds good on delts, maybe ill do bent over db laterals, and i just like to throw abs in whenever i can or feel like it 2 times/wk

 

[kingc_79]

the close grip bench will be incline and i may do inc db press instead of weighted dips

 

[spatts]

I hit you on the same thread on training...

 

[kingc_79]

I hit you on the same thread on training...

thanks, do you think i should stick w/ military presses or add something else for shoulders?

 

[kingc_79]

just got done w/ ME bench workout and this is how it went

Floor press-- up to 1 rep max-255lbs
inc close grip bench-up to 3rep max w/155lb, 175lb 1rep
stand military press- 2 sets of 10 w/85lbs(not sure weight of 6' bar)
weighted chins- 2 sets of 8 w/25lbs
tri press downs--2 sets w/stack(150lbs)
face pulls--2 sets of 8 w/80lbs

i done a box squat max for reference on my speed days b/c never done it and got 275lbs(weak legs i know) tried 295 but had to drop it.

thanks for your help and replies

 

[pwr_machine]

If you're looking to add some strength to your bench workouts, avoid training at low reps for more than 2-3 weeks. And, those 2-3 weeks should be conducted prior to a meet. There's definately not a reason to do 1 rep maxes in the gym! Save that effort for a meet.

 

[Mike_Rojas]

If you're looking to add some strength to your bench workouts, avoid training at low reps for more than 2-3 weeks. And, those 2-3 weeks should be conducted prior to a meet. There's definately not a reason to do 1 rep maxes in the gym! Save that effort for a meet.

Have you heard of WSB?

 

[pwr_machine]

Yes. And, there's alot more to add to WSB than simply training.

 

[GRIMMER]

Whats that supposed to mean?

I don't think trianing heavy only 2-3 weeks before a meet would cut it. jmo

 

[Mike_Rojas]

Is he saying you can't train WSB without some illegal supplements? That's not true.

 

[kingc_79]

Is he saying you can't train WSB without some illegal supplements? That's not true.

i sure hope not. if so, i'm screwed

 

[pwr_machine]

Not exactly what I'm saying...there are a few other things called nutrition, rest, motivation, how body parts are split, etc. I agree with some of the WSB principles. In fact, some of the people I train use certain ideas in their training. But, I disagree with heavy (i.e. 1 rep maxes in a workout). And of course you train heavy during a training cycle, but I do not agree with continuous 1, 2, and 3 rep maxes for weeks at a time. To get back to the original question, I'd start high volume/low intensity and progress to lower volume/high intensity over the course of about 10 weeks. Just my thoughts.

 

[spatts]

All the one rep maxes are partial. A full ROM 1 RM is only done in comp.

I find that interesting since I specifically prefer WSB due to the "rest, motivation, and split." Nutrition I can do on my own, but I don't need my hand held, or permission to make exceptions, in order to agree with a general program. I suppose that's why it works for me.

...and no, King, you don't need drugs. I did my Novemeber APF comp clean, first meet, totalled 1020, and went 9/9. At least in the APF I know I'm getting an even playing field.

 

[kingc_79]

All the one rep maxes are partial. A full ROM 1 RM is only done in comp.

I find that interesting since I specifically prefer WSB due to the "rest, motivation, and split." Nutrition I can do on my own, but I don't need my hand held, or permission to make exceptions, in order to agree with a general program. I suppose that's why it works for me.

...and no, King, you don't need drugs. I did my Novemeber APF comp clean, first meet, totalled 1020, and went 9/9. At least in the APF I know I'm getting an even playing field.

thanks for the inspiration spatts. once again. i swear b4 its all said and done you will have a fan club here and it will be HUGE