So here is half of a bench routine I designed. Check it out.

[tatortotajigalo]

"Monday: 50%x5, 60%x4, 70%x3x2, 80%x5x5, 44%x5, 65%x5, 75%x4x4"


so that means you do all those sets on flat bench? i just saw the numbers and no exercize so i was curious.

15 sets??

also, are you say pausing at the bottom helps you lift more?

Yes, 15 sets. And all are flat bench.

And yes, go ahead and do it with pauses.

[hkeyees]

Yes, 15 sets. And all are flat bench.

And yes, go ahead and do it with pauses.

ok so its like a quick 1,2,3 count maybe 1-2 seconds i hold it at the bottom but not resting on my chest, and i should be able to do more weight?

[tatortotajigalo]

ok so its like a quick 1,2,3 count maybe 1-2 seconds i hold it at the bottom but not resting on my chest, and i should be able to do more weight?

Youll max out more jsut touching and going after you do the program with a pause, yes.

[tatortotajigalo]

bump...

[ruga buga]

looks like a great routine. are you finished with it now? if so, what were the gains like?

[tatortotajigalo]

looks like a great routine. are you finished with it now? if so, what were the gains like?

i went from a trying everything to break my 13 months platuea of 215 pounds, to designing this routine, and in 7 weeks i hit 260.

[ruga buga]

congrats. this is good. are you going to compete in that PL meet in SA at the end of this year still?

[tatortotajigalo]

congrats. this is good. are you going to compete in that PL meet in SA at the end of this year still?

SA?

[ruga buga]

south africa. wasn't it you who was asking me about this a few months back?

[tatortotajigalo]

south africa. wasn't it you who was asking me about this a few months back?

oh yeah, and no, itll be the following year if i do go to worlds.

[ruga buga]

oh ok cool

[butcher2]

oh yeah, and no, itll be the following year if i do go to worlds.

1150 total and you're going to worlds? lol. Dream big.

[tatortotajigalo]

1150 total and you're going to worlds? lol. Dream big.

1150?

[butcher2]

1150?

Your bench, squat, and dead total from your profile.

[tatortotajigalo]

Your bench, squat, and dead total from your profile.

those are raw stats...

[butcher2]

those are raw stats...

You're my hero <3

[Code_B]

You're my hero <3

lulz

[tatortotajigalo]

You're my hero <3

thanks.

[JustinStephan89]

What were the weights in your last workout on this program before hitting 260 ? Id like to know through each set what you did so then I have a guage to what my max would be while training in this style . Without actually testing my max . For example if I see you performed 205 x 5 x 5 for your top set of your last workout Ill know to hit a xxx bench Ill need to complete a given workout with certain weights based on the difference between your working weights and 260 . Remember to post the whole workout not just what you did for your top sets .

[tatortotajigalo]

What were the weights in your last workout on this program before hitting 260 ? Id like to know through each set what you did so then I have a guage to what my max would be while training in this style . Without actually testing my max . For example if I see you performed 205 x 5 x 5 for your top set of your last workout Ill know to hit a xxx bench Ill need to complete a given workout with certain weights based on the difference between your working weights and 260 . Remember to post the whole workout not just what you did for your top sets .

its all in my journal, but i didntdo the wednesday's workouts.

and, you raise your max 2.5 each week.