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  1. #1
    Registered User tomhaverford's Avatar
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    Smile strength program

    Hey,
    Can anyone recommend a strength program for my bench press and shoulder press.
    I run a PPL split, so the program would have to involve either benching and shoulder pressing heavy once a week each, or just shoulder pressing heavy twice a week (I am more concerned over my shoulder press than bench).
    Something with a decent bit of volume would be good.
    My bench 1RM is 105kg and seated barbell shoulder press 1RM is 72.5kg.
    thanks for your help!
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by tomhaverford View Post
    Hey,
    Can anyone recommend a strength program for my bench press and shoulder press.
    I run a PPL split, so the program would have to involve either benching and shoulder pressing heavy once a week each, or just shoulder pressing heavy twice a week (I am more concerned over my shoulder press than bench).
    Something with a decent bit of volume would be good.
    My bench 1RM is 105kg and seated barbell shoulder press 1RM is 72.5kg.
    thanks for your help!
    Does the program have to meet those exact guidelines? Seems to limit your options.
    What are your goals, and your timeframe?

    I've had good results from Candito 6 Week. Lots of pressing, periodized to manage fatigue.
    Also ran Kizen Infinite OffSeason and it boosted my presses.
    Some people swear by 531 templates.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  3. #3
    Registered User tomhaverford's Avatar
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    Originally Posted by ECGordyn View Post
    Does the program have to meet those exact guidelines? Seems to limit your options.
    What are your goals, and your timeframe?

    I've had good results from Candito 6 Week. Lots of pressing, periodized to manage fatigue.
    Also ran Kizen Infinite OffSeason and it boosted my presses.
    Some people swear by 531 templates.
    my main goal is bodybuilding rather than powerlifting (though I would also like to increase my lifts) so ideally the program would meet those guidelines. That said, if the program was not high in volume - im sure I could make it up elsewhere.

    I will look into candito 6 week and kizen infinite - thanks
    I have read about 531 templates but it seems very low in volume.
    thanks
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  4. #4
    Registered User coachcalande's Avatar
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    Here’s something to play around with for size and strength - volume and heavy stuff...probably over reach but tweak the idea to fit your own gym and avail time.

    Bench press 6-5-4-3-2-1
    Incline Press 4x 6-8
    Flyes 3 x 10 (press to failure when flyes are impossible)

    Seated shoulder press 6-5-4-3-2-1
    Upright Rows 4x 6-8
    DB side laterals /front raise/ bent laterals ( giant sets x4)

    Close grip bench 3x 8-12
    Pushdowns 3x8-12
    Skull crushers 3x 8-12

    Sit ups, crunches, leg raises - 4x AMRAP
    —————————————
    Deadlift 5-4-3-2-1
    Rows 4x6-8
    Wide grip Pulldowns 4x8-12
    Close grip pulldowns 4x 8-12

    Ez bar curls 3x6-8
    Alt db curls 3x 8-10
    Preacher curls 3x 10-12

    Reverse curls/wrist curls 3x 15-20

    ——————————-

    Squats 6-5-4-3-2-1
    Front squats 3x 10-12
    Leg press 3x 10-12
    Leg ext 3x12-15
    Leg curls 3x 10-12
    Stiff legged DL 3x 15
    Standing calf 3x15-20
    Seated calf 3x 15-20


    Rest one to two days, repeat
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

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  5. #5
    Registered User tomhaverford's Avatar
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    Originally Posted by coachcalande View Post
    Here’s something to play around with for size and strength - volume and heavy stuff...probably over reach but tweak the idea to fit your own gym and avail time.

    Bench press 6-5-4-3-2-1
    Incline Press 4x 6-8
    Flyes 3 x 10 (press to failure when flyes are impossible)

    Seated shoulder press 6-5-4-3-2-1
    Upright Rows 4x 6-8
    DB side laterals /front raise/ bent laterals ( giant sets x4)

    Close grip bench 3x 8-12
    Pushdowns 3x8-12
    Skull crushers 3x 8-12

    Sit ups, crunches, leg raises - 4x AMRAP
    —————————————
    Deadlift 5-4-3-2-1
    Rows 4x6-8
    Wide grip Pulldowns 4x8-12
    Close grip pulldowns 4x 8-12

    Ez bar curls 3x6-8
    Alt db curls 3x 8-10
    Preacher curls 3x 10-12

    Reverse curls/wrist curls 3x 15-20

    ——————————-

    Squats 6-5-4-3-2-1
    Front squats 3x 10-12
    Leg press 3x 10-12
    Leg ext 3x12-15
    Leg curls 3x 10-12
    Stiff legged DL 3x 15
    Standing calf 3x15-20
    Seated calf 3x 15-20


    Rest one to two days, repeat
    thanks a lot for the help!
    this is pretty similar to what I do currently - though I havent tried a giant set for shoulders.
    So for the heavy primary lifts - would you just suggest a linear progression using that rep scheme.
    thanks
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  6. #6
    Registered User coachcalande's Avatar
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    The fastest way I have ever tried is to keep rep records that you try to break every workout..

    Example:

    April 1 bench press
    275x6
    285x5
    295x4
    305x3
    315x2
    325x1

    So, see if you can hit new records
    1-280x6
    2-290x5
    3-300x4
    4-310x3
    5- 320x 2
    6 330x1
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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