Increasing the weight

[jak]

how much do you increase the weight you lift,on the squat,deadlift,and bench,every week?

[Powerlifter16]

I increase by 5-10% of my 1rep max

lifter

[Zulu]

PL, unless you are benching 100 pounds then you're lying.

An elite athlete ups his lifts 5% a YEAR.

-Zulu

[jak]

alright,say like week 1 your benching 72lbs. 3 days that week.in week 2,how much more weight should be added on?

[Powerlifter16]

Zulu.....


This is a bench cycle kind of like what i train w/......

wk 1 70% at 4x6
wk 2 75% at 4x6
wk 3 80% at 4x6
wk 4 55% at 4x12
wk 5 70% at 5x5
wk 6 75% at 5x5
wk 7 80% at 5x5
wk 8 85% at 5x5
wk 9 55% at 4x12
wk 10 6 75% 5 80% 4 85% 3 90% 2 95%
wk 11 5 80% 4 85% 3 90% 95% 2 100% 1
wk 12 4 85% 3 90% 2 95% 1 100% 1x 105%

MAX...promise u will see gains from this! This is anything but a BULL**** routine.


lifter

[Zulu]

So after 12 weeks there is supposed to be a 5% increase in your 1RM?


Seems interesting.

BTW:

"wk 3 80% at 4x6 "

I won't be able to do that. I won't. I can only lift 80% of my 1RM like 4 times.

Tell me more...I'm interested!

Thx,

-Zulu

[Zulu]

Jak that is VERY different for everyone. As a beginner you will gain VERY fast.

I went from 70-140 pounds in about 3 months as a beginner. Now I'm benching about 180, about 6-7 months later. Although I think in great deal that was because I wasn't working out well, now I think I'm good for a good 10 pounds a month for the next year.

-Zulu

[Powerlifter16]

give it a shot its a comon pler routine.

lifter

[Powerlifter16]

Oh forgot one thing the routine is based on a 3 sec pause bench raw. that takes 15% away from the touch and go max iam sure yall use.

lifter

[Zulu]

Why not 4 seconds? That's how long the short strechening cycle lasts (ie; elastice energy)

But anyway, I would try it...but how can I do the program if I cannot do 6 reps with 80% of my 1RM. I can't; I'm pretty fast twitched.

-Zulu

[jak]

Originally posted by Powerlifter16
Zulu.....


This is a bench cycle kind of like what i train w/......

wk 1 70% at 4x6
wk 2 75% at 4x6
wk 3 80% at 4x6
wk 4 55% at 4x12
wk 5 70% at 5x5
wk 6 75% at 5x5
wk 7 80% at 5x5
wk 8 85% at 5x5
wk 9 55% at 4x12
wk 10 6 75% 5 80% 4 85% 3 90% 2 95%
wk 11 5 80% 4 85% 3 90% 95% 2 100% 1
wk 12 4 85% 3 90% 2 95% 1 100% 1x 105%

MAX...promise u will see gains from this! This is anything but a BULL**** routine.


lifter

how many times a week are you benching with this routine?

[Powerlifter16]

Ok Zulu....here ya go.. Iam going to break this down for u. You would base this off a pause so the percents can be higher then what u would w/ a touch and go bench example...........


lets say ur pause bench press is 200lbs

70% 140 4x6
75% 150 4x6
80% 160 4x6

Now here is an example of what would be ur touch and go max at about 215lbs.

70% 150 4x6
75% 160 4x6
80% 175 4x6

see what i mean now ur touch and go % of 80 is going to be HIGHER then ur 80% pause so basicly when ur doing 80% based on a pause bench routine ur doing alot higher then w/ touch and go. I feel u should train w/ pause if ur going to compete. I hope u understand lol this is confusing me also. U WONT pause on ur workout lifts either.

Jak i do it one time a wk.

BTW..iam doing an 8wk cycle of WSB training to see what its cracked up to be.

lifter

[Zulu]

What is your routine in WS? Maybe start a new thread? It's easy t mess up--I've done it.

LOL, I can do simple path, PL. I don't think you were understanding my point:

Some people are ALL of fast twitch. If they bench 200, they can only bench 160 3 times. Get it? Or am I the one getting confused, lol?

Thx,

-Zulu

[pure_power]

On the pause note, I would hope that those who take the advice from this post DO pause. It makes you a lot stronger, trust me. Besides....plifter knows what he is talking about.

[Powerlifter16]

I think we are both confused about this lol. I dont think either one of us got our point of view across lol. Oh well. I will post my WSB routine in another thread later tonight.

lifter

[Zulu]

Thing is....I actaully want to try that routine.

Here is the problem:

I CANNOT bench 80% of my 1RM 6 times. I simply can't; I have more fast twitch. SO how can I do the program??

-Zulu

[Powerlifter16]

ok Zulu whats ur bench pause max?

lifter

[Zulu]

I don't know what my pause max is.... I'll get back to you, ok?

Thx,

-Zulu

[Powerlifter16]

Ok....if u give me ur pause bench w/ 3 seconds then i will make set the #'s for u....ok

lifter

[Zulu]

That'd be cool.

I'll PM you, ok?

Thx man,

-Zulu

[jak]

Originally posted by Powerlifter16
Zulu.....


This is a bench cycle kind of like what i train w/......

wk 1 70% at 4x6
wk 2 75% at 4x6
wk 3 80% at 4x6
wk 4 55% at 4x12
wk 5 70% at 5x5
wk 6 75% at 5x5
wk 7 80% at 5x5
wk 8 85% at 5x5
wk 9 55% at 4x12
wk 10 6 75% 5 80% 4 85% 3 90% 2 95%
wk 11 5 80% 4 85% 3 90% 95% 2 100% 1
wk 12 4 85% 3 90% 2 95% 1 100% 1x 105%

MAX...promise u will see gains from this! This is anything but a BULL**** routine.


lifter

I wanna try this.Is this based on your percentage for your max bench?or your max pause bench?

[jak]

and on the 3 sec pause,does that mean you pause for 3 seconds at the bottom of the lift{when you touch your chest}?

[WBL]

Originally posted by Zulu
PL, unless you are benching 100 pounds then you're lying.

An elite athlete ups his lifts 5% a YEAR.

-Zulu

It would be more informative if people listed the kind of weights they are using and how fast they are progressing.

As for me:

Bench
26 months ago: 205x6
10 months ago: 245x6
Now: probably 295x6
Goals: No strength goals since I never thought I'd be so strong but I want to work on form which will lead to heavier lifts and help me avoid injuries.

Squats
6 weeks ago: 225x10
Now: 335x10
Goals: 405x5 by mid-year and 495-585x5 by end of year if I can avoid injury.