Trying the Mark Bell stronger in 30 days....

[thebigzakbowski]

Got an email from Mark Bell (creator of the slingshot) with his 30 day program for bench. I plan on benching twice per week and week 5 testing my new 1rm. All reps are paused
Week 1:

Move 1: Raw work: 4 sets x 6 reps (75% of max)

This was 280, weight moved pretty well, no slow downs.

Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)

This was 325, I actually did two sets of 6 reps because I had so much left in the tank after 3 reps.

I know that 75% of 360 is 270, but I felt I could go a little higher and maybe truthfully I should have thrown on 2.5s

I also know that 325 is 90% of 360 but clearly I could go much heavier for a set of 3.

I will add weight later this week when I do day two of this program.

Thank you very much for reading. All thoughts and comments are welcome and encouraged.

[thebigzakbowski]

Jumped to week two. All reps are paused.
Increased the weight to 285 which is 79% of 360.
5 sets of 5 reps, again pretty darn easy
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
Increased weight to 335 which is 93% of 360
supposed to be 4 sets of three reps
first set was easy
second set I got 6 reps
third set got 7 reps

so far this program is pretty easy

[gannicus99]

I am interested in seeing your results on the program. Its more about the volume and using perfect technique. Weights are all pretty light. He mentioned your last rep on the last set should feel the same as your first rep on the first set. A friend of mine is doing the same program but instead of using the slingshot he is using a 2 board press.

[thebigzakbowski]

yeah I read that. every rep should feel the same, and honestly it does, the weights all go up fluidly, no struggle to grind out that last rep. I am using the reactive slingshot which is the weakest one, I should buy a bigger one soon. I will bench today after the Seahawks game and post here in the morning.

[EjnarKolinkar]

Good luck with the new program and journal bigzak

[thebigzakbowski]

Good luck with the new program and journal bigzak

Thanks bro

[thebigzakbowski]

week two. All reps are paused.
Increased the weight to 295 which is 82% of 360.
5 sets of 5 reps, again pretty darn easy no slow down at all (75% of raw max)
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
Increased weight to 365 which is 101% of 360
This seemed to be the perfect weight to rep three times. got 3 sets
Seahawks won which was awesome, felt pretty tired at the end of the workout but my fault for eating pizza (garbage) during the game instead of treating it like a normal training day

[gannicus99]

week two. All reps are paused.
Increased the weight to 295 which is 82% of 360.
5 sets of 5 reps, again pretty darn easy no slow down at all (75% of raw max)
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
Increased weight to 365 which is 101% of 360
This seemed to be the perfect weight to rep three times. got 3 sets
Seahawks won which was awesome, felt pretty tired at the end of the workout but my fault for eating pizza (garbage) during the game instead of treating it like a normal training day

awesome workout..

[thebigzakbowski]

awesome workout..

Thanks bro. I appreciate you taking the time to read this.

[thebigzakbowski]

week three. All reps are paused.
weight remains 295 which is 82% of 360.
6 sets of 4 reps, again pretty darn easy no slow down at all (75% of raw max)
This is too easy, I don't know why the reps went down, I think that this would have been a better week 1
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
decreased weight to 355 which is 98% of 360
4 sets of 4 reps
again pretty easy

[thebigzakbowski]

week three. All reps are paused.
weight remains 295 which is 82% of 360.
6 sets of 4 reps, again pretty darn easy no slow down at all (75% of raw max)
This is too easy, I don't know why the reps went down, I think that this would have been a better week 1
Move 2: Sling Shot® work: 3-4 sets x 3 reps (80% of raw max)
decreased weight to 355 which is 98% of 360
4 sets of 4 reps
again pretty easy

No change from day 1 of week 3...Looking forward to reps changing next week and testing 1rm in two weeks

[thebigzakbowski]

week 4 day 1 was Tuesday

Move 1: Raw Work: 3 sets x 2 reps (85% of max) Once again I went a little heavier than normal hit 325 90.3%

Move 2: Sling Shot® work: 3 sets x 1 rep (90% of raw max) this one I went with 365 101.4% pretty easy over all

[thebigzakbowski]

week 4 day 1 was Tuesday

Move 1: Raw Work: 3 sets x 2 reps (85% of max) Once again I went a little heavier than normal hit 325 90.3%

Move 2: Sling Shot® work: 3 sets x 1 rep (90% of raw max) this one I went with 365 101.4% pretty easy over all

same exact thing last night. excited for next week to test some 1rm

[thebigzakbowski]

tested the 1rm on tues. had no time or spotter so did a quick warm up of 295x5 then hit 370 for 1 new raw 1rm