Need suggestions for this routine !!!

[solarclimax]

[Edit:]

This is a routine i found on the net based on WSB
Slightly adjusted by me.
The aim is to improve my bench press.

All weight in KG

day1:dynamic day

Bench Press ... This is done 60 % of 1rm all reps are done fast to build explosiveness.

(1.) 67.5 x 3 Grip 1
(2.) 67.5 x 3 Grip 2
(3.) 67.5 x 3 Grip 3
(4.) 67.5 x 3 Grip 1
(5.) 67.5 x 3 Grip 2
(6.) 67.5 x 3 Grip 3
(7.) 67.5 x 3 Grip 1
(8.) 67.5 x 3 Grip 2
(9.) 67.5 x 3 Grip 3

Incline ... also about 60% of 1rm done explosivley

(1.) 55 x 5 Grip 1
(2.) 55 x 5 Grip 2
(3.) 55 x 5 Grip 3
... Rotate between different lifts every 1-3 weeks bench,incline,decline,floor press ect:

Standing Tricep extensions
(1.) 8 x 25
(2.) 8 x 25
(3.) 8 x 25
(4.) 8 x 25
(5.) 8 x 25
(6.) 8 x 25
(7.) 8 x 25

day2:max effort day

First: Max effort Bench 1 x 115
..Rotate between different lifts every 1-3 weeks bench,incline,decline,floor press ect: Always try for a bigger max

second:7 heavy sets of 6 reps

I keep these days in order 3 days apart. So i get 72 hours recovery between the 2.

I was thinking when it says, second:7 heavy sets of 6 reps on the max effort day, what should i consider heavy reps ? [Edit] I will just have to trial and error what is the most i can do for 7 sets of 6 reps.

And also where would be best to fit in squats and rows ?

Note: All weights have been converted to lbs to get the correct percentages and then converted back to KG

Any suggestions apreciated.

Cheers

 

[Nathan]

Uh...I'm a little lost. This is the ENTIRE routine. What about the other bodyparts? I think you need to bring in more than just squats and rows. I would try keeping a more or less typcial, low volume routine for your whole body, and then just for chest, do this routine for a little while.

When I am trying to bring up a weaker bodypart I mostly try one of the following:

- start the workout with whatever exercise I want to get stronger in the most
- increase load
- change hand/foot placement
- change exercises that you start your workouts with
- try new exercises for a while

There are lots of things you can do. Personally, I can't really follow what you've written down. Are those percentages, actual weight lifted, etc?

 

[solarclimax]

Original post has been edited with %ages

I can work outher bodyparts some outher time, the point of me focusing all my efforts on increasing my bench is because i feel my bench is not progressing as much as i would like. And i want a 3 plate bench, i'm a douche bag i know but it's all good.

I might do some squats on the dynamic days and rows on the max effort days.
I did my first dynamic day on monday. I will also do some assitance work on max effort days, abs and maybe hypers.

Any more suggestions anyone ?

 

[Nathan]

What do you mean "Some other time"? It takes a while to get stronger - you are looking at at weeks and weeks to get stronger (unless all you are after is an extra rep).

What are you training for? Why is your bench so important? Maybe I just can't get outside of my narrow-minded BBing views here and you are training for powerlifting? If so, I still don't get it since you should also be focussing on other lifts.

Anyways, good luck dude. One trick I really liked was rack bench presses. Start with the bar at your sticking point (resting on pegs in a smith rack), and then explode off the rack and then rturn the weight. Repeat. Works well for getting you stronger at your sticking point but tends to be hard on the joints.

 

[solarclimax]

With my past routines i have been able to add weight to the bar consistently in everything but the bench press. I have squated 200kg before and i think it wouldn't take a long time before i could do close to that for 5 reps. I havn't tried deadlifting that much but can tell their is room for big progression their also, simlar story with most outher lifts. But Bench seems to be moving up at a much slower rate. And i just want a big bench. All i care about is getting strong at the moment, it doesn't take much for me to get ripped up so i'm not worried about cutting at the moment.

I thought this routine might be a good idea after reading articles such as these.
http://www.t-nation.com/findArticle.do?article=body_115b600
http://www.deepsquatter.com/strength/archives/ls27.htm
http://www.deepsquatter.com/strength/archives/ls10.htm

 

[silver_shadow]

Original post has been edited with %ages

I can work outher bodyparts some outher time, the point of me focusing all my efforts on increasing my bench is because i feel my bench is not progressing as much as i would like. And i want a 3 plate bench, i'm a douche bag i know but it's all good.

I might do some squats on the dynamic days and rows on the max effort days.
I did my first dynamic day on monday. I will also do some assitance work on max effort days, abs and maybe hypers.

Any more suggestions anyone ?

start deadlifting and rowing your ass off for one. you need those big strong lats to be able to balance heavy bench presses.

 

[BiggT]

Where are your lifts at now and what's your height/weight?

To be perfectly honest, %'s and 'speed' bench aren't necessary for any healthy adult male to hit 315 on the flat bench, in my opinion.

What about the other lifts. I'd train the bench progressively in the 4-6 range, also train push press or some type of overhead lift, and of course squats and a pull, either rows or deads. Balance everything strength-wise.....there is no reason you have to specialize or neglect everything else to any degree to get to a 315 bench.....unless, of course you're the average anabolic board poster, in that case, 5 years of heavy juice, Gh and 'slin MIGHT get you to 300, lol

 

[s8nlilhlpr]

unless, of course you're the average anabolic board poster, in that case, 5 years of heavy juice, Gh and 'slin MIGHT get you to 300, lol

I thought you need all the just to break 180lbs bw?? You know chicks dig it when you bench 2 plates

 

[solarclimax]

I'm going to be doing squats, rows, back and ab work on my off days.

All 1 rep maxes unless outherwise stated
Squat 180 kg
Deadlift 160kg < lots more to come.
Rows 85kg x 3
Flat Bench did 115 kg today with this new routine. Went up a little easier than i thought it would so i did 120 kg afterwards and just got that.
Incline .. not sure 90 - 95 maybe. Never tried for a 1rm.

Thanks for all the advice folks.
Biggt ... why progressively the 4-6 range ?
I know what your saying about not neglecting outher lift's biggt, but i will still be doing outher lifts and i just think this way i might be able to bench 3 plates within 2 - 4 months.

 

[silver_shadow]

I'm going to be doing squats, rows, back and ab work on my off days.

All 1 rep maxes unless outherwise stated
Squat 180 kg
Deadlift 160kg < lots more to come.
Rows 85kg x 3
Flat Bench did 115 kg today with this new routine. Went up a little easier than i thought it would so i did 120 kg afterwards and just got that.
Incline .. not sure 90 - 95 maybe. Never tried for a 1rm.

Thanks for all the advice folks.
Biggt ... why progressively the 4-6 range ?
I know what your saying about not neglecting outher lift's biggt, but i will still be doing outher lifts and i just think this way i might be able to bench 3 plates within 2 - 4 months.

why 4-6 or why progressively - which one are you asking about?

 

[solarclimax]

why 4-6 or why progressively - which one are you asking about?

What i said.

 

[BiggT]

You need to train progressively, or you won't progress. If for example, you come in an do 315x5 one week, and 365x1 the next, and 275x12 the next, and 225x25 the next, your 5 rep bench is still 315, your 1 rep bench is still 365 and so on and so forth. Also, as you know, an inconsistent shotgun approach is what lands most of the guys on the juice board after "years of hardcore training and perfect diet".

The reps aren't important, 4-6 is a good happy medium, most people progress well there for a while.

You can certainly train 2s or 3s or whatever progressively....you can do singles progressively. What's your bodyweight and where are you at now on the bench?? I just wouldn't overcomplicate....I say this to shed some light and motivate you that this is very do-able for you, don't overcomplicate with %'s and dynamic days and weak-point training, if your bench is under 315, the whole damn thing is the weak point, just pick a rep range and progress consistently with it.

**edit** just read the rest of your post...with a bench of 250-255lbs, that should skyrocket to 300 within 6 months if you train it simply and progressively in a consistent rep range. How much do you weigh?

Your bench is in good proportion with everything else....keep bringing up the rows too. Do you squat like a PL? If you don't do a PL-style squat and you're NOT fat, then you're not going low enough because your DL should be more than an ATF squat barring obesity, lol

 

[solarclimax]

I weigh in at. 14stone12 or 94 kg or 209 lbs. 5"11, 17 - 18 % bodyfat I always Squat Ass to Floor and i learned how to squat from reading starting strength.

This was the routine i mostly borrowed from

Louie Simmons bench routine

day1:dynamic day
first;8 to 10 explosive sets of 3 reps with 55-60%(very fast but under control,fast down and fast up no pause)"only bench"
second;3sets of 3-6reps(in bench,incline,decline,floor press,boardpress)the one that you need improvement in, change workouts every 1-3 weeks
third;7 sets of 8 reps for tris (any exercise)

day2:max effort day
first;max out in floor press or incline or bench or decline or boardpress again change the workout every 1-3 weeks always try for a bigger max
second;7 heavy sets of 6-8 reps


do this in order, keep these 3 days apart, you do not have to train bench to get stronger this workout strengthens your week points.

....................................

I will give this routine a little run and see how it goes, If i stop progressing i might do another SF 5x5.