did the following and got my bench from a measly 60kg to 80 in around 2 months, but now i seem stuck on 80 after deloading numerous times, eating more etc) i just want to give higher volume ago. my assistance was just DB bench and dips.
years lifting.. 1 maybe? anything before that and I've just messed around.
BW:74kg (currently getting help from max brenner, so diet isn't the problem anymore from now on i would think)
currently doing just a cycle of smolov to see how it goes.
before that my last 12 weeks were
mon:upper
wed:lower
fri:upper
sat:lower
upper and lower has one lift that i progress for 5 x 5 on mondays, and 4 x 5, 1 x 3 on friday (each week increasing 2.5kg or so on the friday for the 1x 3 )
did the following and got my bench from a measly 60kg to 80 in around 2 months, but now i seem stuck on 80 after deloading numerous times, eating more etc) i just want to give higher volume ago. my assistance was just DB bench and dips.
A beginner might find a program like smolov (or any program with fixed percentages) too easy
what iv recently been doing for my bench is doing multiple types of bench, various grips ect, for high amounts of sets...what would a program look like with high volume compared to something with low volume?
With Smolov it's not fixed percentages it's fixed weight increases. The less your 1rm the higher the % of your lift your increasing each time.
what iv recently been doing for my bench is doing multiple types of bench, various grips ect, for high amounts of sets...
normal bench
either 5x5, 5x6, 6x5 or 6x3 ect
adjusting the weight so that the rep range is hard.
closer grip
something like either 3x10, 3x8, 6x5, 5x6 or 5x5 ect.
well you can see where this is going, high amount of sets, lower rep ranges for normal bench, then on closer grip do something with a higher rep rage or you can stay with the high sets lowish reps but keep the weight heavy is you want you could also chuck in actual CGBP. on that you would add you assistance so dumbbells, dips, rows, tricep push downs/extensions ect.
so basically various grips on bench, high amount of sets, lots of assistance
the first night i tried something similar i went
normal bench
5x6
brought grip in one hand width
3x10
then this type of benching one of the guys told me to do where you pause twice on the way down and once on you chest b4 you press the weight
3x3
then i attempted to do dumbbells and other assistance but i was fucked lol so 11 sets
as opposed to a low volume bench program
bench 3x5
+ assistance
(doing this for 12 months got me nowhere with my bench as you can see lol)
should also mention that benching once a week doesnt cut it, benching 2 or 3 times a week will work much better
a decent program is basically something that just covers all bases, like ptc beginners program... all it is is 3x8 3 times a week adding 2.5kg each time, its not rocket science hahashould I follow a decent program for it or just bench 2-3 times a week choosing my own weight sets/reps etc?
once a week heavy or twice? how do you set that out for yourself? and how do you progress it?
oh right I was thinking the smolov squat routine while you were referring to smolov jr
They are both programmes with fixed weight increase they are not % based increases. Smolov the base cycle is 3 weeks of the same sets, reps based on 1 rm % with an inrease of 10kg in wk2 & 15kg in week 3. Set weight increases regardless of your original 1 RM
Smolov jr is a 3 week cycle each week is based on identical set/rep/% of original 1RM with an increase of 5kg in the first week and 10kg in the second week. Again the 5kg & 10kg is the fixed increase regardless of your original 1RM.
Because of this the more you are lifting to begin with the less these fixed increments represent as a % of your 1RM.
Here is an excellent link expliaing the full cycle for anyone interested, note the full version is a squat programme, the jr version is the one you would use for BP & DL.
Smolov Squat Cycle
oh I see now, I got confused with the intense mesocycle
god damn
Alpha,
Whats your upper body workout look like?
Edit: Found your log...
I got no gains from the intense phase but I think that was due to other issues. Lack of rest not enough food durring that portion of the programme, giving it my all to get through the base cycle. I just felt beat down and had to just grind through the last two weeks, if I ran it again it would be three week base cycle only.
Interesting.
I'm starting week 3 of the base meso tomorrow, and it will probably be the first to provide a legitimate challenge in terms of load. I'm a little beat up simply from the volume, but I've never had a doubt about a set.
I did use 90% of my 1RM though, as a few sources I read recommended it. Did you run the base mesocycle of 100%?
The Hepburn press course.
Work out 3 times a week.
Take a weight, lets use 50kg and perform 3 reps, 5 sets.
Keep the same weight but add one more set each workout until you have done 10 sets with the 50kg.
This will take you 2 weeks or 6 workouts.
Now drop back to 5 sets, 3 reps, but add 2.5kg.
Continue the addage of 2.5kg every seventh workout.
This is the greatest pressing course known to weight lifters and body builders.
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