Sheiko if you have the time, Smolov Jr if you have the balls. Coan bench cycles also work well.
Thankyou sir I just puched some numbers in my Smolov jr spreadsheet, looks doable but that is alot of fucking benching. I could see tendonitis becoming an issue but it is only 3 weeks.
Will read up on the Ed Coan programme.
hmmm sounds interesting... Might look further into this...
My rotuine is 5x5 and 5,3,1x5 i mix it up.Lift heavy as f%*k.Do them properly,touch the chest and full lock out.I only go to the gym once a week and the rest i do at home.
Nazzy if you want a template for the routine pm me and I will email it to you.
I've never done any specialised bench programs, and my bench press isn't exactly what you'd call strong, but, after not doing any flat barbell benching since mid-February, I started again 6 weeks ago doing the following, and in the last couple weeks have hit some PR's on the bench:
Monday: Work up to a heavy single at 2.5kg heavier than Friday's triple, and then build up a little bit of volume with about 80% of the top weight.
Wednesday: Incline DBBP 3x8-12 and 2 sets of dips.
Friday: Work up to a heavy triple using Monday's top weight.
On top of being in PR territory now (which hasn't happened in a long time), my right wrist hasn't been giving me any dramas, which it used to give me plenty of in my work sets due to an injury at the start of 2011. I'm not sure if this is because of what I'm doing on the bench or if it's unrelated.
what is sheiko? someone explain it to me?
I started with 70kg on the bar. This Monday just passed I did 1x82.5kg (prior to that the most I'd ever benched was 80kg) after hitting 3x80kg last Friday. Tomorrow I expect to get 3x82.5kg; based on how things are going the only way I can see myself missing is if I horribly fudge the movement or something unpredictable like an injury happens.What weight was your single?
The only thing that has ever worked for me regarding bench is frequency, consistency and weight gain
You don't need no special Russian routine brah. Been there, fallen for that shit all you really need is to practice benching
Having said that, Sheiko is a fantastic training philosophy. I recommend this program if you're starting off:
http://pdf.erictalmant.com/13 wk beginner program.pdf
Only change that I'd make is dumbbell bench instead of chest flies, because fuck chest flies
yeah, need to hit assistance hard
so hit dumbbells, close grips, dips, diamond push ups... was talking to the owner of my gym tonight (daniel portelli) about his experience in benching and he said to get your close grip strong, and that will help with wide grip benching because of extra lockout power.
high volume.
most misses at lockout are because of bad technique. and if you have never seen a raw bench fail at lockout you obviously havent watched much benching... i actually failed at lockout tonight. so lolI've never seen a raw bencher miss at lockout
I agree that close grips are awesome though, just don't think the reasoning is right
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?