December 12, 2017, 01:58:03 AM

Author Topic: Bench Press and Milk!  (Read 78981 times)

ryan103

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Re: Bench Press and Milk!
« Reply #510 on: December 07, 2017, 06:26:34 PM »

[/quote]

Do 1. I think that app would suggest you new program when you are ready for it :)

I usually plan very far in advance my programs :)
[/quote]

Oh, it does?  I didn't know that. 

One last question.  The way the medium load, intermediate, competition cycle programming is defined, a new 1RM is attempted on week 1 and again on week 4 for all three lifts.  If I hit a PR on week 1, should I adjust up and attempt another PR on the fourth week?  Intuitively, I'd say yes...it doesn't make much sense to go for your PR's on the first week, then try again on the last day. 

I may be wrong, though, if the intent is to truly simulate a meet type experience with trying all three on the last day.  Regardless, what I plan on doing is go for new 1RM's (5% increases on each lift) the first week and see how I feel. 

RussianBear

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Re: Bench Press and Milk!
« Reply #511 on: December 07, 2017, 10:31:48 PM »
I see you already have you answer for this question.

I always tend to think of the first as more as finding openers. I rarely go to 100% but high enough to judge where I should open and what could be reasonable attempts so that I complete all three lifts :)

220 Board press:
https://www.facebook.com/HvidovreStyrke/videos/922557894559620/
« Last Edit: December 07, 2017, 10:45:52 PM by RussianBear »
"For one to press a lot, one must press a lot, comrade."

RussianBear

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Re: Bench Press and Milk!
« Reply #512 on: December 09, 2017, 09:53:36 PM »
#Modified CMS - Week 8 - Day 3

FU Bench Press 1st rep 3 sec pause:
5x70
4x80
3x95
3x6x110

Deadlift w. pause 5cm above knees:
3x100
3x120
3x140
2x4x160 <- relatively good

+ Back extension (32), adductor (36), TKE (36)

bw: don't remember and didn't write it down

#Modified CMS - Week 8 - Day 5

FU Bench press 1st rep 3sec pause:
5x70
4x80
3x95
3x5x110

Squat:
5x100
4x120
3x140
2x5x160

FU Bench Press w. chains and medium grip:
5x70
5x80
5x4x95

+ DB flies (50), Seal rows (50), y-raise (36)

bw: 85.46 no shoes, just underwear

#Modified CMS - Week 8 - Day 6

Deadlift to knees:
4x100
4x129
3x2x140
2x4x150

+ Incline shoulderpress (25), slight inc. db presses (36)

Deadlift off boxes:
3x110
3x130
3x150
2x2x180
belt on
1x195
1x205
1x215

+ Reverse hypers (40), Preacher curls (50), wrist curls (30), adductor (24), TKE (24)

bw: 85.60 as above
"For one to press a lot, one must press a lot, comrade."