I'm going to start doing a routine on monday, the chest part is
Flat Bench 5x5
Incline Bench 3x8-10
Dumbbell Pres 3x8-10
Cable flys 3xfailure
for 5 weeks
Flat Bench 3x3
Incline bench 3x4-6
Decline 3x4-6
Cable Flys 3xfailure
for 3 weeks
then a 2x2
and I was wondering how much i should be lifting for each set of flat bench.
For flat bench I can do 115 for five sets of five pretty easily, 120 for a few sets of five but probably would struggle on the last set and 125 for a set of five I could do one with a little bit of struggle and maybe two sets on a good day. So how much weight would i want to be doing for working sets and how much of a warm up?
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Thread: Help me with weight progression
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08-09-2009, 04:04 PM #1
Help me with weight progression
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08-09-2009, 04:15 PM #2
starting strength would fit the bill perfectly
http://forum.bodybuilding.com/showth...hp?t=106677331My journal: http://forum.bodybuilding.com/showthread.php?t=110608191
"But I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle ? victorious" - Vince Lombardi
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08-09-2009, 04:15 PM #3
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08-09-2009, 04:22 PM #4
got it from this thread
http://forum.bodybuilding.com/showth...hp?t=118231761
the thing about rippetoes is it requires me to squat 3 days a week which i can't do because I have practice and i'm not really supposed to be trying to get a big lower body since i'm a pole vaulter.
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08-09-2009, 04:28 PM #5
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08-09-2009, 04:34 PM #6
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08-09-2009, 04:37 PM #7
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08-09-2009, 04:41 PM #8
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08-09-2009, 05:02 PM #9
- Join Date: Nov 2006
- Location: Soldotna, Alaska, United States
- Age: 38
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your question should be: "this program looks like ****, what should I REALLY do?"
i dont know how a pole vaulter SHOULD train, but i imagine it's different than that.. if you want to increase your bench, you're gonna need to A)Learn correct form and practice it B)Increase shoulder, lat and tricep strength C) Get bigger
that program didn't look all that solid.. Ed Coan's bench program is pretty solid.. if you're just concerned with bench, I would try that one.. it takes a lot of guesswork out of your training, since everything is pretty much listed out for you to do
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08-09-2009, 05:09 PM #10
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08-09-2009, 05:11 PM #11
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08-09-2009, 05:15 PM #12
- Join Date: Nov 2006
- Location: Soldotna, Alaska, United States
- Age: 38
- Posts: 8,200
- Rep Power: 44082
it's actually not that bad aside from the flies to failure part.. the fact that you have no idea what percentages to operate off of is why you would not succeed or at least not make maximal gains..
in the stickies are some good threads.. try some of those.. like I mentioned, the Ed Coan program is simple to understand. you put in your 1rm and it gives you the weight that you need to do for every week. it'll hit Flat bench, close grip bench and incline bench
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