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.
|
Thread: Ted Arcidi's Bench Press Routine
-
07-29-2006, 07:17 PM #1
Ted Arcidi's Bench Press Routine
-
07-29-2006, 10:56 PM #2
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*
-
07-30-2006, 07:22 AM #3
-
07-30-2006, 09:11 AM #4
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*
-
-
07-30-2006, 12:01 PM #5
Bookmarks