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  1. #1
    Registered User Costa46's Avatar
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    Ted Arcidi's Bench Press Routine

    Ted Arcidi's Bench Press Routine

    (All Powerlifting Programs are courtesy of Ironman Magazine and Powerlifting USA).

    12 week cycle

    Weeks 1-3: 3*6
    Weeks 4-6: 3*5
    Weeks 7-9: 3*3
    Weeks 10-11: combine sets of 3 and two reps
    Week 12: meet day; open with a bench that you have done for at least four reps

    Monday-

    Bench Press 3*5
    Behind-the-Neck Press 3*5
    Lying Tricep Extension to the nose 2*6
    Standing Barbell Curls 3*6
    Lat Pulldowns 3-4*10

    Thursday-

    Bench Press follow 12-week cycle
    Behind-the-Neck Press 3*6
    Lying Tricep Extension to the nose 2*6
    Standing Barbell Curls 3*6
    Lat Pulldowns 3-4*10

    Saturday-

    Squats your choice of sets and reps
    Deadlifts your choice of sets and reps
    Behind-the-neck Press 2*3


    On Thursday, do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps. Rest for 5-6 minutes between bench press sets and 2 to 3 minutes between assistance work sets. Perform the last heavy workout ten days before the scheduled meet. Peak for only one or two competitions a year.
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  2. #2
    Future 700 Raw Bencher Roid Rage 526's Avatar
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    Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000)
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    This routine looks pretty good. Has anybody tried it? If so, how was it? Also, just wondering because everybody writes it different. In this rountine is the first number reps or sets? When I write it down the first number is sets and second is reps.
    Last edited by Roid Rage 526; 07-30-2006 at 12:12 AM.
    Height: 5'10"
    Weight: 205
    Raw Max Lifts:
    Bench: 385
    Squat: 355
    Deadlift: 430

    *LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
    *WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
    *NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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  3. #3
    Registered User Costa46's Avatar
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    Its sets x reps. And one suggestion, if you were to use this program I would change monday's lat-pulldowns and switch it with some heavy barbell rows. Maybe something like 3x5
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  4. #4
    Future 700 Raw Bencher Roid Rage 526's Avatar
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    Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000) Roid Rage 526 is just really nice. (+1000)
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    Would you change the Lat Pulldowns with Upright Rows or Bent Over Rows?
    Height: 5'10"
    Weight: 205
    Raw Max Lifts:
    Bench: 385
    Squat: 355
    Deadlift: 430

    *LIFT HARD & GET STRONG, OR DONT TRAIN AT ALL*
    *WHATEVER YOU DO, BE THE BEST YOU CAN, ALWAYS GIVE 100% OR ITS NOT WORTH DOING*
    *NEVER LET FAILURE BE PERMANENT, ONLY LET IT MOTIVATE YOU TO OVERCOME ANY OBSTACLES AND SUCCEED*
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  5. #5
    Registered User Costa46's Avatar
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    HEAVY Bent-over barbell rows.
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