Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Leg training for a bench specialist

benchmonster

benchmonster

New member
Guys, I am officially giving up the idea of becoming a 3 lift man. I just don't think it is in the cards, and busting ass on squats tears my shoulder's up, and I am not willing to lose anything off my bench as it is the only thing I am marginally good at.

Question I have for the board is, what to do about leg training if I have no intentions of competing in a 3 lift, but would like to retain some strength, explosiveness and size. I have asked a few members privately, and I appreciate your responses, but thought this might be a decent thread and maybe I could get some more ideas this way.

I have considered the following options:

Train with free squats, olympic squats and snatch grip squats, alternating one exercise each friday, doing higher reps, like bodybuilder's do them.

Train just like I have been, but alternate doing M.E. one friday, and then D.E. the next friday.

Still do box squats, but do higher reps bodybuilding style, alternated with plyometrics, and pull once per month.

any other ideas or thoughts on the above would be greatly appreciated. I want to be stronger all over, but 3 lift competitions just don't look practical to me. I am a bit of a puss, and don't want to go to a 3 lift and get my ass royally kicked when I can do bench only and be pretty competitive.

B.
 
I know, I feel a little emasculated just typing in the words. Like I said, I am a bit of a puss, but I aspire to be manly, Arioch, please be gentle, I am in serious need of help.

B.
 
B, sucks to hear you wont be 3 lifting any more, but bench is your calling. Anyways, your plan now seems good, with the higher reps, although i've heard that snatch grip squats can be hard on the rotators and shoulders (dunno if thats right or not).

Besides the squats, you could do lunges (firm up those glutes for the mrs. ), leg press, front squats( these will help give you a masculine quad sweep, which i seriously have no trace of), and im sure you could still do GM's just for like sets of 8 or 10, same w/ stiff legs.
 
I would suggest a compromise(sp?)

"do box squats, but do higher reps bodybuilding style, alternated with plyometrics, and pull once per month"


good Idea,


and I would not suggest that you do BB high rep squats all the time, maybe some type of periodization? 12 reps for a month, then 10, then 8, then 6, then 3, then start all over again.

You would get size, and some strength
 
How about hitting a squat, good-morning and a deadlift in the same workout once a week? You could cover all of your bases. You could hit a heavy, medium and light exercise every week. Don't worry about any other accessory stuff. Just hit the big three hard and rest up for ME & DE Upper Body days. I've done this in the past and it works, especially if you're only going to do it once every seven days.

Example:

Week #1
Heavy Box Squats
Medium Arched-Back Good-mornings
Light High Pulls
Abs

Week #2
Heavy Anderson's
Medium Ultra-wide Sumo's
Light Snatch-grip Squats
Abs

Week #3
Heavy Rack Pulls
Medium High-bar Olympic Squats
Light Seated Good-mornings
Abs
 
Good suggestions all. Band gm's and sled dragging I had already thought off but neglected to mention. Deceiver, you crack me up. Haven't you already noticed from my good lookin pics the amazing quad sweep and ham striations I am so famous for?

Screwball, that looks like a good idea. Will it give me huge wheels like you have? What about sets and reps?

I will always keep reverse hypers no matter what, cause they make my back feel really good. Would not mind having some Irishpower or Screwball quads, though.

B.
 
I think my quads are getting smaller. :bawling: I'm going to start hitting hacks and leg extensions. NOT! :D

As far as reps on the training plan listed above, this is what I did.

Heavy Exercise (90%+) - Singles, Doubles, Triples

Medium Exercise (70% - 90%) - 5-10 reps

Light Exercise (50% - 70%) - 12-15 reps

Or you could use the 60% Rule. 100% (Heavy) - 60% (Medium) - 36% (Light)
 
5 grams of Test a week and you too can look like Benchmonster... That is the most jacked I've ever seen a bench press specialist. :D
 
See everyone, you dont need squats to get big legs, just go bench heavy, and do leg extensions and you can be as jacked as Bench.
 
BM,

I would avoid the "BB style"/Olympic squats.. your knees will thank you when you are older..


Personally in your situation I would do zercher (is that how you spell it?) squats and stifflegged deadlifts.. that will keep your abs, lower back, and leg size/strength up...

one day a week you could do zercher squats for two weeks then alternate with stiffleg deadlifts for two weeks..and add some backwards sled pulling for quads and you're set..

this way you wont get those squat shoulders/bicep tendons..




twitched
 
After my injury...i competed in bbing, until i couldnt stand it anymore, anyway, i wanted to powerlift again, so i specialized on the bench...for my leg training, i kept squatting, but in the smith machine, olympic style, but didnt go super heavy, 405 for 8...that wont mess your knees up, and i did a lot of close stance leg presses, and for deads, i did a lot of partial deads, it kept my back looking thick, and strong! My legs look thicker than ever..actually bigger than when i squatted 800+!!
 
Thanks to all,

Musclehead, this sounds like pretty good idea. What does Kennely do? He is a pretty decent bencher with a above average build.

B.
 
What about squatting hurts your shoulder? Is it bar position?

You could also try the manta ray. After I had my shoulder reconstructed, I had to use one until I could hang onto the damn bar.
 
Arioch,

It hurts my joints to reach back far enough to grab the bar, and I grab all the way out to the collars. I cannot do behind the neck presses, even with just the bar, because I cannot get my hands to the proper position.

I tried to alleviate the problem by moving the bar higher up my traps, and do high bar squats, but as bigokie has seen, this causes the bar to choke the shit out of me.

I just know, that in the 2 weeks prior to a bench meet when I don' t squat, I don't have the pain down deep in my shoulder's. Especially the right one (the one with the torn Rotator Cuff) I had an MRI done a few years ago, and the doc said it was torn, but unless I was a MLB pitcher, the surgery would not be worth it.

Although I have not mentioned it in the past, this is probably one of the major reasons, both for my shoulder pain during and after squatting, and why I am such a terrible raw bencher, and why I do so much better with a shirt. The shirt takes care of my shoulder for me, and I can just push, without feeling like everything is about to come loose, like I do going above 350 or so raw.

Manta Ray is a good idea. I think I will invest in one. Thanks for the suggestions.

B.
 
spatterson said:
You might want ask a bodybuilder, like, say, Hannibal...
Click to expand...

Don't even know why I post on the "powerlifiting board"...wishful thinking I guess.
 
spatterson said:
This thread is about Benchmonster, man! Geesh, just like a bodybuilder to only think of himself.
;)
Click to expand...

ME, ME, ME...you know that's the way I operate...I'm not the type of person that would put someone else before myself.
 
You must log in or register to reply here.

Similar threads

N
lifting some heavy weights ?
Replies
9
Views
1K
zedhed
zedhed
K
legs need to be improved
Replies
9
Views
987
sector_
S
X
how do you train hamstrings?
Replies
8
Views
989
ceo
ceo
C
Looking for actual exercise names for push/pull/legs.
Replies
19
Views
2K
the_alcatraz
the_alcatraz
M
lifting heavy weights
Replies
13
Views
2K
ceo
ceo
Top Bottom