4 Day Program

[stt816]

Say you did get 105% on the test day, what should you try for after that set 107.5% or 110%?

[EN85]

Say you did get 105% on the test day, what should you try for after that set 107.5% or 110%?

I wouldnt get too hung up on the 105%. Just do the 100% first and think for yourself what seems plausibel to add. If you think you can do 10 kilo more, just add 10 kilo. If you think 2,5 would be more realistic, add 2,5. If you do hit the 105%, use the same approach. Percentages are great for training, for maxing out you need to rely on your own judgement.

[thatberikki]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

The program calls for "incline bench press" in Week 1 - Day 4 (Sat) but every other instance it's called "incline shoulder press". I think the naming should be consistent in the excel sheet/app. It led me to believe that they were separate exercises.

[Robert Frederick]

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

[thatberikki]

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

[David Pues]

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

[Robert Frederick]

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

30 and 60 would be my thoughts on that as well.

[Chreiz]

I asked about this and he said they are in fact different exercises. The difference in the angle of the bench. One is closer to vertical and one horizontal.

Any idea what the actual angle should be for each? In the video for incline bench on the app, it's already pretty high. I'd say it's around 60 degrees. I guess the incline shoulder is much closer to an actual seated shoulder press than a bench press at all.

I'm doing the incline bench at 30 degrees, and the incline shoulder press at 60 degrees.
Would be good to get some confirmation from the experts.

I think my angle is more like 75 degrees. I use one 'click' away from upright position. Boris never made a complaint about this angle at least.

[thatberikki]

I'll probably use 30 for incline bench and 60 for incline shoulder from now on. I already do standing DB press for delts and I think one completely vertical press is enough. I like the idea of making the incline shoulder less vertical.

[Lugh]

My gym is fairly barebones. We've got basic kettlebells, a safety squat bar, straight bars, straight benches, straight weight and not much else.

Most programs seem to feature exercises like leg press or incline press. What can I substitute these for?

[Toni]

Hey guys. I have some pain in infraspinatus from benching. So I thought I should switch the bench for overhead press 1-2 season to get the problem under control. I have no pain with pressing over head. Good idea?

[kevin.cann]

Bad idea switching to ohp. The shoulder joint is most stable with hands by side and least stable overhead. Infraspinatus helps pull the humerus down into the joint when overhead. If it can't do its job the humerus will have superiormigration and smash into other tissues like the labrum which holds the biceps tendon. Try some floor press and see how that feels.

[Toni]

Bad idea switching to ohp. The shoulder joint is most stable with hands by side and least stable overhead. Infraspinatus helps pull the humerus down into the joint when overhead. If it can't do its job the humerus will have superiormigration and smash into other tissues like the labrum which holds the biceps tendon. Try some floor press and see how that feels.

Felt better with floor press. Will switch to that till the problem is solved. Thank you for the reply!

[Kaldarius]

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

[Robert Frederick]

Just had a quick question RE: Prep 3 Week 4 Monday. It says Decline bench press.

This hasn't been used anywhere else in the routine. Is there a specific 'quality' you want to work with this i.e. targeting chest or triceps? I've tried Decline bench in the past but don't find much value in it.

If it doesn't work for you switch it for something that does.