Trying to bring my pressing numbers up. Hopefully this well help me practice form and bring me closer to a 225 bench.
Height: 5'8
Weight: 12 lbs
Bench: 190 x 3
Press: 130 x 3
Benching shall commence the 2nd:
from http://www.bigcat844.com/bench-workout.html -->
Printable Version Of The 9 Week Program
Mike Macenko's House Of Swing
Week 1
Monday ...........................Thursday
60% of max x 8 reps...............60% of max x 8 reps
75% of max x 6 reps...............75% of max x 6 reps
80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
75% of max x 5 reps...............75% of max x 5 reps
..................................75% of max x 5 reps
Week 2
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 3
Monday............................Thursday
60% of max x8 reps ...............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................80% of max x max reps
Week 4
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 4 reps .............85% of max x 4 reps
90% of max x 2 sets of 3 reps.....90% of max x max reps
90% of max x max reps ............80% of max x max reps
..................................75% of max x max reps
Week 5
Monday ...........................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
80% of max x max reps .............80% of max x max reps
...................................80% of max x max reps
Week 6
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
92% of max x max reps .............85% of max x max reps
85% of max x max reps .............80% of max x max reps
80% of max x max reps ..................................
Week 7
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
95% of max x 2 sets of 3 reps .....92% of max x 2 reps
80% of max x max reps .............95% of max x 2 reps
...................................85% of max x max reps
Week 8
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
92% of max x 2 reps ...............95% of max x 2 reps
95% of max x max ..................90% of max x max
85% of max x max .....................................
After you have completed the 8 weeks on this program, for the 9th week go back and do your old workout program on the bench. I want you to peak out on Monday and do the same thing on Thursday. After you have completed this course you should see some incredible gains.
Back To Mighty Mike Macenko's House Of Swing 9 Week Bench Routine
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Thread: --- 9 Week Bench Routine ---
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12-30-2010, 06:16 PM #1
--- 9 Week Bench Routine ---
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12-31-2010, 10:15 AM #2
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01-02-2011, 12:06 PM #3
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01-02-2011, 12:36 PM #4
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01-02-2011, 03:37 PM #5
Nine Week Bench Routine
Week 1 / Day 1
bar x 8
120 x 8
150 x 6
160 x 5(x4)
150 x 5
Notes:
Pretty great to be honest. Didn't wear myself too much and the rests were short as well - maybe 1:00-1:30 or so. Next bench session in a few days, either on Thursday or Friday. I didn't go yesterday because i felt i needed two days off. Uh oh... this program isn't gonna work then! He heLast edited by SOVEREIGNN; 01-02-2011 at 03:43 PM.
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01-02-2011, 04:35 PM #6
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01-02-2011, 05:44 PM #7
Stop making fun of me!!
Yes, I had some PR's, but this log is solely for my benching progress. I have a journal on another site anyway but felt like I should track my this program by itself to look back on later. Heh. Don't worry, week three is when I will be hitting PR's every session (srs). Next week may also be a PR week, because I have will 160 x max reps on my last set. Anything over 6 would be a PR. I smell good progress happening.
Thanks for stopping by man!! Sorry for having this log so boring...:/ What's your bench at? I'll check out your log, too!
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01-02-2011, 06:07 PM #8
this looks way too complex for what you're moving
"on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp
come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
http://forum.bodybuilding.com/showthread.php?t=141680751
*** MISC Strength Crew ***
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01-02-2011, 06:09 PM #9
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01-02-2011, 08:04 PM #10
Key word: looks. It's only benching 2x per week, man. Nothing more than having me switch my routine up to benching from 1x to 2x per week. The only difference is that this is a set rep/set range that I would never follow unless I had a reason to do so.
vvvv What below user said also vvvv
I am sorry, I didn't realize. Haha. Hey, that weak fukk is going to beat your scrawny little ass, jus' sayin'. You may get 225 before me, but within 9 weeks I should be (possibly) repping it out.
All hate aside, If I ever say anything that sounds (looks) mean, I don't mean it. I <3 you.
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01-03-2011, 04:32 AM #11
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01-03-2011, 06:35 AM #12"on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp
come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
http://forum.bodybuilding.com/showthread.php?t=141680751
*** MISC Strength Crew ***
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01-03-2011, 09:32 AM #13
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01-05-2011, 06:09 PM #14
9 WEEK BENCH ROUTINE
WEEK 1 / DAY 2
Bench
bar x 6
115 x 8 was supposed to be 120
160 x 5(x3)
150 x 5
150 x 6 was supposed to do this before 160
Lol, massive fail right there. Didn't help I felt weak as a mother, either. Wasn't even going to lift today but my friends dragged me into the weight room before soccer practice.
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01-05-2011, 06:12 PM #15
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01-05-2011, 06:14 PM #16
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01-05-2011, 06:18 PM #17
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01-05-2011, 06:21 PM #18
Lol, wasn't calling you a wuss, actually kind of wasn't calling op a wuss neither, just slight trolling/messing with him.......
Honestly, have no idea, no weight in the house, nor in the schools weight room.
Considering I am 5'11 and have gotten so much stronger and my legs are soon to be too big for every pair of shorts and pants I have, I would guess somewhere between 165 and 175.
Still kind of lean-ish, can see top four abs ok.450/330/540 raw
OHP: 235
Fat, no tan.
Studying for my MBA.
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01-05-2011, 06:22 PM #19
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01-05-2011, 06:35 PM #20
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01-06-2011, 04:30 AM #21
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01-06-2011, 04:07 PM #22
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01-10-2011, 06:11 PM #23
Nine Week Bench Routine
3/18
Bench
Bar x 8
120 x 8
150 x 6
160 x 5
170 x 4(x3)
160 x 8.75 AMRAP (As Many Reps As Possible)
Felt like a pussay today. I expected a huge bench increase because of my squat skyrocketing but I guess not, LOL. Oh well, I still completed every last rep, which is all that matters.
This isn't me, but these are kinda what my reps looked like lolw0t
Last edited by SOVEREIGNN; 01-10-2011 at 06:59 PM.
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01-10-2011, 06:58 PM #24
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01-10-2011, 07:06 PM #25
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01-10-2011, 07:07 PM #26
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01-10-2011, 07:10 PM #27
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01-10-2011, 07:11 PM #28
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01-10-2011, 07:15 PM #29
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01-13-2011, 07:03 PM #30
lolwut I failed up thurr ^^^^
Nine Week Bench Routine
Workout 4/18
Bench
w/u
120 x 8
150 x 6
160 x 5
170 x 4(x2)
160 x 9 PR! AMRAP (As Many Reps As Possible)
150 x 7 AMRAP
Notes
Great stuff!!! Lifted in the morning with the football team. Hardly enough time to just bench because of all the people but I still nailed out solid sets. Technically, everything is 5lbs heavier than I wrote, but I minus 5lbs because I use the 50lb bars at my YMCA more frequently.Last edited by SOVEREIGNN; 01-14-2011 at 06:04 AM.
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