new bench routine

[Tiervexx]

I spent the last few weeks on a 5x3 type routine. It worked pretty well for a while but now that it is starting to outlive it's usefulness I am ready to try something different.

This routine contains some ideas from WSB and MM but is mostly based off of Bill Kazmeir’s routine that I posted a while ago.

Regular Flat Bench:
3-4 warm ups than 2-3 work sets of 10 reps(will slowly work down to 3). I will try hard to increases weight on this exercise but most of my energy will be saved for assistance exercises.

Wide Grips:
3 sets of 10, lower the weight under control than explode up, but not to lockout. I bench raw with strict form so I need the pec strength.

Pin presses:
I will use a close grip and slowly work up to at least 20lbs more than what I used for regular flat

Rotate between skull crushers, pushdowns and dumb bell extensions:
5 sets of 4-6.

End with some upper back work.

I am thinking about postponing shoulder work till the next day like Devastation recommends. Seems like a good idea.

 

[Tiervexx]

Right now I am only able to work upper body once a week but I hope that once school starts I will be able to work upper body twice a week.

I will do one hard day, and the other workout will be light with less assistance work.

 

[Devastation]

tiervexx, i'm sorry i don't remember, but you are going for pl type routine and not bb, is that right?

 

[Tiervexx]

tiervexx, i'm sorry i don't remember, but you are going for pl type routine and not bb, is that right?

You are correct, I am training for strength.

My routine has to be a little different from many other PL bench routines because I don’t use a shirt or an arch, but for the most part it is.

 

[Tiervexx]

Where the hell is everybody? Someone must have something to say.

 

[dg21]

I don't like high rep stuff, so the work sets of 10 I wouldn't do. I would just rotate different heavy movements in. The wide grip high rep sets would be enough for me.

I have dropped almost all extentions and pushdowns when preparing for a meet and my bench strength has not suffered by any means. If you are doing them for size, or just to give your tris a break, cool. But I don't think they are needed when training for a big bench.

That's just my opinion.

Why no shirt and no arch??

 

[Tiervexx]

Why no shirt and no arch??

Because if I arch I can easaly add 50lbs to my bench, but I really would not be getting any stronger would I?

Shirt is the same.

 

[Devastation]

Because if I arch I can easaly add 50lbs to my bench, but I really would not be getting any stronger would I?

Shirt is the same.

try that next workout and let me know how that works for you.



your cns needs to adapt and get stronger for you to get stronger. the arch will help you, end of story. i believe a shirt does also

 

[dg21]

If you don't compete I get the no shirt thing. But, as far as arching goes, wouldn't you want to maximize your body position to lift the most weight possible?

 

[Tiervexx]

try that next workout and let me know how that works for you.



your cns needs to adapt and get stronger for you to get stronger. the arch will help you, end of story. i believe a shirt does also

I remember experimenting with an arch once last year. At that time I could only do 4 with 175 but with the arch I managed 3 with 215.

I decided that I did not like the idea of being dependent on it but if you think it will help my strength in the long run than that changes things...