Day 2 of the 30in30. I have included a video of a 202.5 working set using my Metal Militia setup and tracking the bar from the top of my stomach to about over my chin. I'm pleased with the consistancy of the bar path and the fact my elbows don't go below parallel. I'm going to continue to work on my setup and arch. I felt strong with this form as well.
Bench Press
Bar x 5, Bar x 5, 135x5, 135x5, 135x5, 155x5, 175x5, 195x5, 202.5x3, 202.5x3
KB Banded Axle Bench Press
95x5, 95x5, 95x5
Deadhang Chinup
6, 6, 6, 6
3/22/12
Monday, March 19, 2012 - Bench Press
Day one of the 30in30. For personal information I will be completing all of the training with my index finger on the power ring, a closer grip but not so close that I lose carry over.
Shoulder mob before and after the workout.
Bench Press
Bar x 10, 135x10, 155x5, 175x5, 185x3, 185x3, 185x3
Skull Crushers with straight bar
75x10, 75x10
Blue Band Tri Pushdowns
10, 10, 10
Deadhang Chinups
5, 5, 5
Shoulder mob before and after the workout.
Bench Press
Bar x 10, 135x10, 155x5, 175x5, 185x3, 185x3, 185x3
Skull Crushers with straight bar
75x10, 75x10
Blue Band Tri Pushdowns
10, 10, 10
Deadhang Chinups
5, 5, 5
Metal Militia
I picked up a ton of powerlifting gear from a retiring bench press specialist in Colorado Springs. One thing he gave me was a Las Vegas Bench Press seminar DVD. I have already watched it twice and will watch it a few more times. I figure once I start dreaming about it at night I will have it down.
The setup and actual bar path were something I wasn't doing and I will incorporate this in my training. I have tried it twice now and I really like it. I will include video from every workout to make sure I am progressing on form as well as weight.
Here is a video of some of the NY Metal Militia crew training.
The setup and actual bar path were something I wasn't doing and I will incorporate this in my training. I have tried it twice now and I really like it. I will include video from every workout to make sure I am progressing on form as well as weight.
Here is a video of some of the NY Metal Militia crew training.
www.wannabebig.com - Chris Mason 30 in 30
Since I have hurt my back and can't squat or deadlift right now I figured I would work around the problem and focus on my bench press. I tried Chris Mason's 30in30 program last year and had some success taking my raw bench to 305. I'm not near that now so I based the program off of a 270 1RM. 270 is something that I can hit easily and figured basing the program off of that would be a good start and not beat myself up too much as the program progresses.
Everything on the 30in30 can be found HERE.
Below is a snapshot of the program.
Monday
•
Bench Press - 3 x 65% x 3 reps
Skull Crushers - 2 x 10
Triceps Pushdowns – 1 x 10
Squat – 2 x 5
Lat Pulldown (curl grip) – 2 x 10
Calf Raise – 2 x 10, to failure
Machine Ab-Crunch – 2 x 10, to failure
Wednesday
•
Bench Press – 2 x 75% x 3 reps
Triceps Pushdown – 1 x 10
Deadlift - 2 x 3
Ab-Crunch – 2 x 10, to failure
Friday
•
Bench Press – 2 x 85% x 2 reps
Dumbbell Bench Press - 1 x 30 (or more reps, to failure)
Skull Crushers – 2 x 8
Triceps Pushdowns – 1 x 10
Leg Press – 2 x 6
Lat Pulldown (curl grip) – 2 x 10
Calf Raise – 2 x 10, to failure
Ab-Crunch – 2 x 10, to failure
Training points - For everything other than the bench work, try to progress by performing 1 more rep, or the same number of reps with a small increase in the resistance each session. Again, stop 1-2 reps short of failure unless otherwise noted.
Follow this schedule exactly for week 1. Then, for weeks 2 and on, you should increase the loads used for benching by 5 lbs per set (per day) if you’re starting 1RM is 150 lbs or less. If your starting 1RM is 155 – 295 lbs, use 10 lbs per set. For 300 – 395 lbs increase the loads by 10 lbs per set for the Monday and Wednesday sessions, and 15 lbs for the Friday sessions.
Finally, if you’re starting 1RM is 400 lbs or more, use a 15 lbs increase for the Monday and Wednesday workouts, and 20 lbs for Fridays.
Beginning Bench Press = 270 lbs
Week 1
•
Monday – 270 x 65% = 175 lbs
Wednesday – 270 x 75% = 202.5 lbs
Friday – 270 x 85% = 229.5 lbs
Week 2
•
Monday – 175 + 10 = 185 lbs
Wednesday – 202.5 + 10 = 212.5 lbs
Friday – 230 + 10 = 240 lbs
Week 3
•
Monday – 185 + 10 = 195 lbs
Wednesday – 212.5 + 10 = 222.5 lbs
Friday – 240 + 10 = 250 lbs
Week 4
•
Monday – 195 + 10 = 205 lbs
Wednesday – 222.5 + 10 = 232.5 lbs
Friday – 250 + 10 = 260 lbs
Week 5
•
Monday – 205 + 10 = 215 lbs
Wednesday – 232.5 + 10 = 242.5 lbs
Friday – 260 + 10 = 270 lbs
Week 6
•
Monday – 215 + 10 = 225 lbs
Wednesday – 242.5 + 10 = 252.5 lbs
Friday – 270 + 10 = 280 lbs
Everything on the 30in30 can be found HERE.
Below is a snapshot of the program.
Monday
•
Bench Press - 3 x 65% x 3 reps
Skull Crushers - 2 x 10
Triceps Pushdowns – 1 x 10
Squat – 2 x 5
Lat Pulldown (curl grip) – 2 x 10
Calf Raise – 2 x 10, to failure
Machine Ab-Crunch – 2 x 10, to failure
Wednesday
•
Bench Press – 2 x 75% x 3 reps
Triceps Pushdown – 1 x 10
Deadlift - 2 x 3
Ab-Crunch – 2 x 10, to failure
Friday
•
Bench Press – 2 x 85% x 2 reps
Dumbbell Bench Press - 1 x 30 (or more reps, to failure)
Skull Crushers – 2 x 8
Triceps Pushdowns – 1 x 10
Leg Press – 2 x 6
Lat Pulldown (curl grip) – 2 x 10
Calf Raise – 2 x 10, to failure
Ab-Crunch – 2 x 10, to failure
Training points - For everything other than the bench work, try to progress by performing 1 more rep, or the same number of reps with a small increase in the resistance each session. Again, stop 1-2 reps short of failure unless otherwise noted.
Follow this schedule exactly for week 1. Then, for weeks 2 and on, you should increase the loads used for benching by 5 lbs per set (per day) if you’re starting 1RM is 150 lbs or less. If your starting 1RM is 155 – 295 lbs, use 10 lbs per set. For 300 – 395 lbs increase the loads by 10 lbs per set for the Monday and Wednesday sessions, and 15 lbs for the Friday sessions.
Finally, if you’re starting 1RM is 400 lbs or more, use a 15 lbs increase for the Monday and Wednesday workouts, and 20 lbs for Fridays.
Beginning Bench Press = 270 lbs
Week 1
•
Monday – 270 x 65% = 175 lbs
Wednesday – 270 x 75% = 202.5 lbs
Friday – 270 x 85% = 229.5 lbs
Week 2
•
Monday – 175 + 10 = 185 lbs
Wednesday – 202.5 + 10 = 212.5 lbs
Friday – 230 + 10 = 240 lbs
Week 3
•
Monday – 185 + 10 = 195 lbs
Wednesday – 212.5 + 10 = 222.5 lbs
Friday – 240 + 10 = 250 lbs
Week 4
•
Monday – 195 + 10 = 205 lbs
Wednesday – 222.5 + 10 = 232.5 lbs
Friday – 250 + 10 = 260 lbs
Week 5
•
Monday – 205 + 10 = 215 lbs
Wednesday – 232.5 + 10 = 242.5 lbs
Friday – 260 + 10 = 270 lbs
Week 6
•
Monday – 215 + 10 = 225 lbs
Wednesday – 242.5 + 10 = 252.5 lbs
Friday – 270 + 10 = 280 lbs
3/16/12
First Post of 2012 - BENCH PRESS
Wow, the first post of 2012. It has been a wild ride this year that's for sure. Hopefully things get better soon. Here is a good start though...
These are the best videos on Bench Pressing out there. I wanted these all in one place so I can access them in the future.
These are the best videos on Bench Pressing out there. I wanted these all in one place so I can access them in the future.
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