Author Topic: Help With Bench only program (Read 38443 times)

elvekrok · « **on:** June 21, 2014, 02:00:35 PM »

Hi all board members

I had wanted to get some advice about training bench only program Before my meet in 10 weeks. I can train up to 4 Days a week & i will also say that i got much out of shirt this Days compare to raw max,much becose i have a old tierd body so painfull do very Heavy raw training,but with shirt no problem.all advice on program & other stuff will be very great of you. I most also say that i cant do squat anymore after some seriouse lowerback injury,but can do some deadlift or rackpulls & that feel good to strenght body for bench only as well.

Kind Regards Petter

maimed · « **Reply #1 on:** June 22, 2014, 09:13:10 AM »

Such a bench program exists floating around in two prep phases and then a competition phase. Maybe I will just post them in their entirety here?

Warning, incoming wall of text.

Phase 1

Week 1

Monday

1. Bench Press         50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
2. Squat         40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
3. Bench Press         50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
4. Flat Dumbbell Flies   8Х5
5. Incline Sit-Ups      8Х5
Total: 92 lifts

Wednesday

1. Bench Press         50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
2. Leg Extension      10Х5
3. Pin Press         3Х6
4. Parallel Bar Dips      6Х5
5. Triceps Pushdown      8Х5
6. Hyperextensions      8Х4
Total: 49 lifts

Friday

1. Bench Press         50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2. Squat         50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
3. Close-Grip Bench Press   50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
4. Pec Dec Flies      8Х5.
5. Latisimus dorsi.      8Х5.
6. Incline Sit-Ups      10Х5.

Total: 72 lifts

Satuday
1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.
4.Tricep pressdown (with straght bar) 10Х5.
5.Goodmorning 6Х5. Total for the week: 213 lifts

2 week

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Press 6Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5.
6.Incline Sit-Ups 10Х5 Total: 49 lifts

Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
65% 5Х1, 55% 7Х1 (53)
2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
3.Bench press locality (Lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
5.Hyperextensions 8Х4. Total: 83 lifts

Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 70 lifts

Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press locality (Lockaut) 2Х5.
3.Standig Barbell Curl 8Х4. бицепсы
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week: 238 lifts.

3 week

Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Leg Extension 10Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 47 lifts

Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
2.Barbell Lunges 5+5Х5.
3.Bench press locality 3Х5.
4.Latisimus dorsi. 8Х5.
5.Hyperextensions 6Х4. Total: 52 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4. 8Х5.
5.Incline Sit-Ups 10Х4. Total: 39 lifts

Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
2.Bench press locality 2Х6.
3.Parallel Bar Dips 4Х6.
4.Latisimus dorsi. 8Х5. Total: 00 lifts
Total for the week:138 lifts.

4 week

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 10Х5.
5.Hyperextensions 8Х5. Total: 86 lifts

Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
2.Bench press locality 2Х5.
3.Pec Dec Flies 8Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
2.Leg Extension 8Х5.
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 8Х5.
5.Seated Goodmornings 5Х5. Total: 60 lifts

Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 10Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
Total for the week: 260 lifts.

ANALYZ MONTHLY PLAN – 1

ZONES     1 week     2 week   3 week    4 week   Total 4 weeks
50%   30 – 1500    22 – 1100    24 – 1200   41 – 2050    117 – 5850
51 – 60%    31 – 1860     31 – 1860    24 – 1440   24 – 1440   110 – 6600
61 – 70%     55 – 3850    53 – 3710    21 – 1470   98 – 6860    227 – 15890
75%    27 – 2025    27 – 2025    15 – 1125   12 – 900      81 – 6075
80%   14 - 1120   33 - 2640    44 - 3520    42 - 3360   133 - 10640
85%     - -      2 - 170   10 - 850     4 - 340     16 - 1360
90%      – -     – -     – –     – -     – -
95%     – –      – –     – –      – –     – –
100%     - -     - -    - -      - -     - -
Total lifts     157**     168     138     221     684
Intens%     65,9%     68,5%     69,6%     67,6%     67,8%
УО     10355     11505     9605     14950     46415
Другие уп-я     554     561       531      509     2155

maimed · « **Reply #2 on:** June 22, 2014, 09:13:37 AM »

Phase 2

Monthly training plan – 2
For bench press
Basis period (preparative time)

5 week.

Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
2.Squat 50% 5Х1, 60% 4Х1, 70% 3Х4 (21)
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х4 (20)
4.Flat Dumbbell Flies 8Х4.
5.Latisimus Dorsi 8Х5. Total: 64 lifts

Wednesday
1. Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 80% 3Х2, 85% 2Х2, 90% 1Х2,
85% 2Х2, 80% 3Х2, 75% 4Х1, 70% 5Х1, 60% 6Х1, 50% 7Х1. (62)
2.Leg Extension 8Х5.
3.Bench Press Locality (Lockaut) 2Х5.
4.Tricep Pressdown (with atradht bar) 8Х4.
5.Huperextension with Barbell Across Neck 8Х3. Total: 62 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х2, 75% 2Х3 (20)
3.Close-Grip Bench Press 50% 4Х1, 60% 3Х1, 70% 2Х5 (17)
4.Pec Dec Flies 8Х4.
5.Latisimus Dorsi 8Х5.
6.Incline Sit-Ups 10Х3. Total: 62 lifts

Satuday
1.Behind the Neck Press 5Х5.
2.Bench Press Locality (Lockaut) 3Х5.
3.Parallel Bar Dips 4Х6.
4.Tricep Pressdown (with atradht bar) 10Х4.
5.Huperextension 6Х3. Total: 00 lifts
Total for the week: 188 lifts

6 week.

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
2.Leg Press 4Х5.
3.Bench Press 55% 5Х1, 65% 5Х1, 75% 4Х4 (26)
4.Flat Dumbbell Flies 8Х4.
5.Latisimus Dorsi 8Х5.
6.Incline Sit-Ups 10Х3. Total: 56 lifts

Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 5Х1, 75% 4Х2, 80% 3Х2, 85% 2Х2,
80% 3Х2, 75% 4Х1, 70% 5Х1, 60% 6Х1, 50% 7Х1 (62)
2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4 (30)
3.Bench Press Locality (Lockaut) 2Х5.
4.Tricep Pressdown (with atradht bar) 8Х4.
5.Huperextension with Barbell Across Neck 8Х3 Total: 92 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press 40% 8Х2, 50% 6Х4 (40)
4.Latisimus Dorsi 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х3. Total: 65 lifts

Satuday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х5 (35)
2.Bench Press Locality (Lockaut) 3Х5.
3.Triceps 8Х4.
4.Huperextension 8Х4 Total: 35 lifts
Total for the week: 248 lifts

7 week.

Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
2.Leg Extension 8Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х4 (21)
4.Pec Dec Flies 8Х4.
5.Tricep Pressdown 8Х4.
6.Incline Sit-Ups 10Х3. Total: 46 lifts

Wednesday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х2, 90% 1Х3, 80% 2Х2 (26)
2.Barbell Lunges 5+5Х5.
3.Close-Grip Bench Press 50% 4Х1, 60% 3Х1, 70% 2Х5 (17)
4.Latisimus Dorsi 8Х5.
5.Seated Goodmonings 6Х4. Total: 43 lifts

Friday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х5 (25)
2.Leg Press 5Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х5 (25)
4.Flat Dumbbell Flies 8Х4.
5.Incline Sit-Ups 10Х3. Total: 50 lifts

Satuday
1.Incline Bench Press with Barbell 3Х5.
2.Bench Press Locality (Lockaut) 4Х5.
3.Parallel Bar Dips 5Х5.
4.Latisimus Dorsi 8Х4. Total: 00 lifts
Total for the week:139 lifts

8 week.

Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х5. (25)
2.Squat 50% 6Х1, 60% 6Х4. (30)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х1, 75% 4Х4 (31)
4.Latisimus Dorsi 8Х4.
5.Huperextension 8Х3 Total: 86 lifts

Wednesday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
2.Bench Press Locality (Lockaut) 3Х5.
3.Pec Dec Flies 8Х4.
4.Tricep Pressdown 8Х4.
5.Incline Sit-Ups 12Х3. Total: 39 lifts

Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х2, 90% 2Х3, 80% 3Х2 (33)
2.Leg Extension 8Х4.
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus Dorsi 8Х4.
5.Goodmonings 5Х5. Total: 63 lifts

Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 10Х4.
3.Parallel Bar Dips 4Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups 10Х3. Total: 42 lifts
Total for the week:230 lifts

АNALYZ МONTHLY PLAN – 2

ZONES    5 week    6 week    7 week    8 week   Total 4 week
50%   26 – 1300    28 – 1400    19 – 950   26 – 1300      99 – 4950
51 – 60%    29 – 1740     29 – 1740    25 – 1500   29 – 1740   112 – 6720
61 – 70%     36 – 2520    53 – 3710    36 – 2520   71 – 4970    196 – 13720
75%    10 – 750    28 – 2100    18 – 1350   28 – 2100      84 – 6300
80%   30 - 2400   37 - 2960    28 - 2240    30 - 2400   125 - 10000
85%   16 - 1360      4 - 340   10 - 850   10 - 850     40 - 3400
90%      2 - 180     – -      3 – 270     6 – 540     11 – 990
95%     – –      – –     – –      – –     – –
100%     - -     - -    - -      - -     - -
Total lifts     149     179     139     200     667
Intens%     68,8%     68,4 %     69,6%     69,5%     69,1%
УО     10250     12250     9680     13900     46080
Другие уп-я     431     469       417      509     1826

maimed · « **Reply #3 on:** June 22, 2014, 09:14:06 AM »

Phase 3

6 weeks training plan - 3
For bench press
Competition period

9 week

Monday
1.Bench Press 55% 3Х1, 65% 3Х1, 75% 3Х2, 85% 2Х5 (22)
2.Squat 50% 3Х1, 60% 3Х1, 70% 3Х4 (18)
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 3Х5 (24)
4.Latisimus Dorsi 8Х4.
5.Incline Sit-Aps 10Х4. Total: 64 lifts

Wednesday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 3Х7 (33)
2.Bench Press Locality (Lockaut) 2Х5.
3.Flat Dumbbell Flies 8Х4.
4.Huperextensions 6Х4. Total: 33 lifts

Friday
1. Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х2, 90% 1Х4 (20)
2.Leg Extension 6Х5.
3.Bench Press 55% 4Х1, 65% 4Х1, 75% 4Х4 (24)
4.Latisimus Dorsi 8Х4.
5.Incline Sit-Aps 10Х3. Total: 44 lifts

Satuday
1.Incline Bench Press with Barbell 3Х5.
2.Bench Press Locality (Lockaut) 3Х5.
3.Parallel Bar Dips 5Х5.
4.Pec Dec Flies 8Х5. Total: 00 lifts
Total for the week: 141 lifts

10 week

Monday
1.Bench Press 55% 3Х1, 65% 3Х1, 75% 3Х2, 85% 2Х4 (20)
2.Squat 55% 3Х1, 65% 3Х1, 75% 3Х4 (18)
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 3Х4 (21)
4.Flat Dumbbell Flies 8Х4.
5.Incline Sit-Aps 8Х3. Total: 59 lifts

Wednesday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х5 (22)
2.Bench Press Locality (Lockaut) 2Х5.
3.Latisimus Dorsi 6Х4.
4.Seated Goodmonings 6Х4. Total: 22 lifts

Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х2, 85% 1Х3, 80% 2Х2 (26)
2.Leg Press 4Х5.
3.Bench Press 50% 4Х1, 60% 4Х1, 70% 4Х4 (24)
4.Pec Dec Flies 8Х4. Total: 50 lifts

Satuday
1.Bench Press 55% 3Х1, 65% 3Х2, 75% 2Х4 (14)
2.Bench Press Locality (Lockaut) 3Х5.
3.Latisimus Dorsi 8Х4.
4.Incline Sit-Aps 10Х3. Total: 14 lifts
Total for the week: 145 lifts

11 week

Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 75% 2Х4 (20)
2.Leg Extension 6Х4.
3.Incline Sit-Aps 8Х3. Total: 20 lifts

Wednesday (test)
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х2, 80% 1Х2, 90% 1рХ1п, 95–100-105% 1рХ2–3п (16)
2.Flat Dumbbell Flies 8Х4.
3.Latisimus Dorsi 8Х4.
4.Huperextensions 6Х4. Total: 16 lifts

Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х5 (22)
2.Lag Press 4Х5.
3.Bench Press 55% 3Х1, 65% 3Х1, 75% 3Х4 (18)
4.Incline Sit-Aps 10Х3. Total: 40 lifts

Satuday
1.Close-Grip Bench Press 50% 3Х1, 60% 3Х2, 70% 3Х4 (21)
2.Bench Press Locality 2Х5.
3.Pec Dec Flies 8Х4.
4.Latisimus Dorsi 8Х4. Total: 21 lifts
Total for the week: 97 lifts

12 week

Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х2, 90% 1Х2, 80% 2Х3 (24)
2.Squat 50% 4Х1, 60% 4Х1, 70% 4Х4 (24)
3.Latisimus Dorsi 8Х4.
4.Incline Sit-Aps 10Х3. Total: 48 lifts

Wednesday
1.Bench Press 55% 3Х1, 65% 3Х1, 75% 2Х2, 85% 1Х3 (24)
2.Leg Extension 6Х5.
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х4 (20)
4.Flat Dumbbell Flies 8Х4. Total: 44 lifts

Friday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 3Х5 (27)
2.Bench Press Locality 2Х5.
3.Goodmonings 6Х4. Total: 27 lifts

Satuday
1.Incline Bench Press with barbell 3Х5.
2.Latisimus Dorsi 6Х4.
3.Incline Sit-Aps 8Х3. Total: 00 lifts
Total for the week: 119 lifts

13 week

Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х2, 80% 2Х4 (20)
2.Leg Extension 5Х4.
3.Latisimus Dorsi 6Х4. Total: 20 lifts

Wednesday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х2, 80% 1Х3 (13)
2.Bench Press Locality 2Х4.
3.Incline Sit-Aps 8Х3. Total: 13 lifts

Friday
1.Bench Press Жим лёжа 50% 3Х1, 60%3Х1, 70% 3Х2, 75% 2Х4 (20)
2.Flat Dumbbell Flies 6Х3.
3.Seated Goodmonings 5Х3. Total: 20 lifts

Satuday
R E P O S E.
Total for the week: 53 lifts

14 week

Monday
1.Bench Press 50% 3Х1, 60% 3Х1, 70% 2Х2, 75% 1Х2 (12)
Total: 12 lifts
Tuesday
R E P O S E.

Wednesday
1.Bench Press 50% 3Х1, 60% 3Х2, 70% 1Х3 (12)
Total: 12 lifts

Thursday – Friday
R E P O S E.
Total for the week: 24 lifts

Satuday – Sunday

COMPETITION or TEST

АNALYZ 6 WEEKS PLAN – 3

ZONES   9 week     10 week   11 week   12 week    13 week   14 week     6 week
50%     9 – 450    13 – 650     6 – 300    9 – 450    9 – 450    6 – 300     52 – 2600
51 – 60%    16 – 925    19 –1110    18 –1065   12– 705    9 – 540    9 – 540     83 – 4885
61 – 70%   22 –1505   40 –2755    31 –2155   21 –1455   16 –1120    7 – 490   137 – 9480
75%    22 –1650    14 –1050    20 –1500     4 – 300     8 – 600    2 – 150     70 – 5250
80%   40 –3200    30 –2400    12 – 960    33 –2640    11– 880     – –   126 – 10080
85%   10 – 850   11 – 935    –   –      3 – 255     – –    – –     24 – 2040
90%     4 – 360    – –       1 – 90      2 – 180    – –    – –      7 – 630
95%    – –    – –     1 – 95     – –    – –    – –     1 – 95
100%    – –    – –     2 – 200     – –    – –    – –     2 – 200
КПШ     123     127     91     84      53     24     502
Intens%     72,7%     70,1%     69,9%     71,3%     67,7%     61,7%     70,2%
УО     8940     8900     6365     5985     3590     1480     35260
ДРУГИЕ     343     261     240     211     109     – –      1164

АNALYZ 3 PLANS
ZONES     Plan 1       Plan 2     Plan 3     TOTAL
50%   117 – 5850      99 – 4950     52 – 2600    268 – 13400
51 – 60%    110 – 6600    112 – 6720      83 – 4885    305 – 18205
61 – 70%   227 –15890   196 – 13720    137 – 9480     560 – 39090
75%      81 – 6075      84 – 6300      70 – 5250    235 – 17625
80%   133 –10640    125 – 10000    126 – 10080    384 – 30720
85%     16 – 1360     40 – 3400      24 – 2040     80 – 6800
90%    – –     11 – 990     7 – 630     18 – 1620
95%    – –     – –     1 – 95      1 – 95
100%    – –     – –     2 – 200      2 – 200
КПШ     684     667     502     1853
Intens%     67,8%     69,1%     70,2%     68,9%
УО     46415     46080     35260     127755
ДРУГИЕ     2155     1826     1164     5145

elvekrok · « **Reply #4 on:** June 22, 2014, 09:00:31 PM »

Thanks for all this very good & seem very good for me,

Giraffe · « **Reply #5 on:** June 27, 2014, 03:18:08 PM »

It's a great program. My training partner and I have run it several times with great results.

Pasto23 · « **Reply #6 on:** April 19, 2017, 12:54:38 PM »

I know it's a pretty dated topic, but I have a question. I want to try this program but I have a doubt regarding bench auxiliary exercises

In Week 1 for instance:
Wednesday - Pin Press 3*6
Saturday - 1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.

The whole program is reps * sets. But I'm not sure it makes sense with these exercises: I mean, sets of 2 reps of dumbell press sounds a bit weird no?

RussianBear · « **Reply #7 on:** April 19, 2017, 10:57:17 PM »

Quote from: Pasto23 on April 19, 2017, 12:54:38 PM

I know it's a pretty dated topic, but I have a question. I want to try this program but I have a doubt regarding bench auxiliary exercises

In Week 1 for instance:
Wednesday - Pin Press 3*6
Saturday - 1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.

The whole program is reps * sets. But I'm not sure it makes sense with these exercises: I mean, sets of 2 reps of dumbell press sounds a bit weird no?

Both Pin-press, Incline BP and Dips looks right - but the DB press does look a tiny bit wierd. I am sure Sheiko wouldn't mind you changing it to something that is more suitable to you.

Be aware that this program are not for novices, beginners or intermediate lifters. It can be only be considered by people who can tolerate a huge amount of volume in bench and squat and deadlift are not priorities during this program. It is about surviving the benching

Pasto23 · « **Reply #8 on:** April 20, 2017, 12:23:45 AM »

Thank you for the answer!

So I will consider everything reps *sets apart when it looks really really weird like the DB press case.

Anyway, yes I started and I see the volume is immense! SQ and DL are out of the game, I got a knee surgery and for a while legs won't be trained. That's why I'm going for a bench specialization. I substituted legs exercises with some more for the back, to balance all the push volume

RussianBear · « **Reply #9 on:** April 20, 2017, 08:55:39 AM »

Quote from: Pasto23 on April 20, 2017, 12:23:45 AM

Thank you for the answer!

So I will consider everything reps *sets apart when it looks really really weird like the DB press case.

Anyway, yes I started and I see the volume is immense! SQ and DL are out of the game, I got a knee surgery and for a while legs won't be trained. That's why I'm going for a bench specialization. I substituted legs exercises with some more for the back, to balance all the push volume

I've done the program twice myself. First time around I got problems with tight tissue in upper left chest and my wrists but still managed to increase my BP and upper body mass. Second time around I was aware of my issues and so managed to keep them in check and once again I saw good progress.

I wish you the best! Have you considered starting a bench only log?

Pasto23 · « **Reply #10 on:** April 20, 2017, 02:05:07 PM »

Quote from: RussianBear on April 20, 2017, 08:55:39 AM

I wish you the best! Have you considered starting a bench only log?

well, I have never done it before, so I'm not sure how it works, but if you think it would be of interest, why not! if you can give me some advice, I will be happy to do it!

RussianBear · « **Reply #11 on:** April 20, 2017, 03:32:29 PM »

Quote from: Pasto23 on April 20, 2017, 02:05:07 PM

Quote from: RussianBear on April 20, 2017, 08:55:39 AM

I wish you the best! Have you considered starting a bench only log?

well, I have never done it before, so I'm not sure how it works, but if you think it would be of interest, why not! if you can give me some advice, I will be happy to do it!

Training logs --> New topic

And then you're started. It can be a good way to keep track on weight, bw, how sessions felt etc. It is also a nice to think about your own training and if people see it then they might help with particular problems you have or you can help others

Regardless of level I think it can be a help full tool. My log is 3 years and counting but it is your own decision

Pasto23 · « **Reply #12 on:** April 20, 2017, 05:24:34 PM »

ok, why not, let's go!

RuneGlud · « **Reply #13 on:** May 08, 2017, 05:07:12 PM »

Quote from: RussianBear on April 19, 2017, 10:57:17 PM

Quote from: Pasto23 on April 19, 2017, 12:54:38 PM

I know it's a pretty dated topic, but I have a question. I want to try this program but I have a doubt regarding bench auxiliary exercises

In Week 1 for instance:
Wednesday - Pin Press 3*6
Saturday - 1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.
3.Parallel Bar Dips 4Х6.

The whole program is reps * sets. But I'm not sure it makes sense with these exercises: I mean, sets of 2 reps of dumbell press sounds a bit weird no?

Both Pin-press, Incline BP and Dips looks right - but the DB press does look a tiny bit wierd. I am sure Sheiko wouldn't mind you changing it to something that is more suitable to you.

Be aware that this program are not for novices, beginners or intermediate lifters. It can be only be considered by people who can tolerate a huge amount of volume in bench and squat and deadlift are not priorities during this program. It is about surviving the benching

2 cents from here:
I'm starting this program today and have run it in the past as well.
I have it all in a spreadsheet, and in there the 2x6 are correct but the exercise are wrong. It's supposed to be Pin presses, at leat according to my source of the program. it also makes more sense as trhe pinpress are included ever other day ni the program.

RussianBear · « **Reply #14 on:** May 08, 2017, 09:29:26 PM »

Quote from: RuneGlud on May 08, 2017, 05:07:12 PM

2 cents from here:
I'm starting this program today and have run it in the past as well.
I have it all in a spreadsheet, and in there the 2x6 are correct but the exercise are wrong. It's supposed to be Pin presses, at leat according to my source of the program. it also makes more sense as trhe pinpress are included ever other day ni the program.

You cannot be categorized as either a novice, beginner or intermediate lifter

- you should be around CMS level with that bench (from memory).

The pin-press sounds right - can you name your source?

I can tell that intend to post 2 bench only programs in the 'CMS, MS, MSIC Program Archive' hopefully soon - one of them being this program.

Author Topic: Help With Bench only program (Read 38443 times)

elvekrok

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