Kyle Aaron
Active member
Why wouldn't you want to improve all lifts?
I mean, fair enough you often have to concentrate on one at a time, but...?
I mean, fair enough you often have to concentrate on one at a time, but...?
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Maximising Minimalism
- Thread starter PTC
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- maximising minimalism
poopoohead
New member
I watch Scott Mendalson and he does several different exercises and movements to build his bench.
Kyle Aaron
Active member
You're right, that's true. In my case, I doubt I'll be able to bench much more until I get my back strength up. And I can't do that without getting my leg strength up.
It's almost as if all these muscles were in one body instead of being separate.
Great post that news letter. Brilliant. Like to read more on your bench specialization routine, i made decent progress on a 6x6, 6x3 and 4x8 and alternating the weeks. After 1 cycle you should be doing your triples on your 6 rep sets and 2 cycles the triples on the 8 rep sets (6 weeks total) have applied this to all my compound lifts with steady progress.
AZZA
AZZA
We do a heavy session and a speed session.
We do assistance work after the main stuff.
Board presses at 3 different heights
Very heavy negatives
Kaos benching - kettlebells suspended on bands
Band pressing
chains
A heavy emphasis on tricep strength
For speed we do 3 rep on 3 seconds. Speed is the key to a big bench
If you bench slow, you bench low.
Two sessions per week are needed.
Results
Nick 115kg to 140kg
Dave 80kg to 95kg
Travis 105kg to 122.5kg
Chris 105kg to 120kg
Dim 80kg to 90kg
Max 75kg to 82.5kg
Alen 110kg to 120kg
this has been in the last 3 months
We do assistance work after the main stuff.
Board presses at 3 different heights
Very heavy negatives
Kaos benching - kettlebells suspended on bands
Band pressing
chains
A heavy emphasis on tricep strength
For speed we do 3 rep on 3 seconds. Speed is the key to a big bench
If you bench slow, you bench low.
Two sessions per week are needed.
Results
Nick 115kg to 140kg
Dave 80kg to 95kg
Travis 105kg to 122.5kg
Chris 105kg to 120kg
Dim 80kg to 90kg
Max 75kg to 82.5kg
Alen 110kg to 120kg
this has been in the last 3 months
poopoohead
New member
Those are some good stats. they are all lifting there bodyweight plus.
Im strong in all my lifts, just bench is my favourite, I would really love to build shoulder strength and the power clean has always interested me.
Im strong in all my lifts, just bench is my favourite, I would really love to build shoulder strength and the power clean has always interested me.
Trofius, before I answer, do me a favour and go the my website and read the newsletter called FOCUS.
I may not need to answer after that.
LOL....thats not their bodyweights, thats the increase.
Here is there bodyweight.
Nick 115kg to 140kg.........110kg bw
Dave 80kg to 95kg............98kgbw
Travis 105kg to 122.5kg.....87kgbw
Chris 105kg to 120kg.........97kgbw
Dim 80kg to 90kg..............65kgbw
Max 75kg to 85kg..............67kgbw
Alen 110kg to 120kg...........83kgbw
The PTC record for reps with bodyweight is 27 reps in 60 seconds, he wouldve done more, he just ran out of time, it was during a strongman comp.
The record for squats with 1 1/2 times bodyweight is 20 reps.
The record for reps with 200kg in the deadlift is 11.
Kyle Aaron
Active member
Note that the picture is not of anyone at PTC.
You can be strong without being huge. Weightlifting has weight classes after all.
This woman is about 48kg,
this woman is also around 48kg,
and this about 58kg,
as are these two women,
while she's 120kg,
You don't have to be huge to lift big weights. You only have to be huge to lift huge weights.
You can be strong without being huge. Weightlifting has weight classes after all.
This woman is about 48kg,
this woman is also around 48kg,
and this about 58kg,
as are these two women,
while she's 120kg,
You don't have to be huge to lift big weights. You only have to be huge to lift huge weights.
All exercises listed with PB's are perfectly performed full range unassisted lifts.
I do incorporate heavy partials, but generally dont talk about them much.
Nick benched 155kg x 3 on a 4 board press......limited range
I have had 1 client do a 210kg negative bench press. His bench press went from 100kg to 142.5kg in 12 months.
Max has done partial squats with 290kg weighing 68kg. Thats not a typo.
On Wednesday I had the guys do from chest to half way up. Theyre all complaining about sore pecs lol
I do incorporate heavy partials, but generally dont talk about them much.
Nick benched 155kg x 3 on a 4 board press......limited range
I have had 1 client do a 210kg negative bench press. His bench press went from 100kg to 142.5kg in 12 months.
Max has done partial squats with 290kg weighing 68kg. Thats not a typo.
On Wednesday I had the guys do from chest to half way up. Theyre all complaining about sore pecs lol
trofius
Member
Ok I had a read, but still dont get it totally
Do I just pick a heavy weight and do as many as possible,
or are you just doing one off max lifts? Do I just turn up to gym do my 6 lifts and bugger off?
Yes i am confused..But very interested in trying it out next week. I am just starting back again after a break, so starting a new routine now would be great.. I will start bench, deads, squats, military press, pullups. Never done a power clean but they look very jerky so will wait to try them, I DO have a seriously stuffed back.
breebreerocks
Member
Thanks for the post with the pics Kyle. I hate seeing the doctor for a check up or anything like that (ie Wii Fit) because he enters everything into a BMI calculator. My height and weight put me in the overweight category. I have a tiny waist (63cm thank you very much) and smaller boobs, all which indicate that I am at a decent body fat percentage, but because of the BMI he always tells me I need to be careful about my weight.
Why are the medical profession so naive? Next time I will just flex my biceps and say get stuffed.
Why are the medical profession so naive? Next time I will just flex my biceps and say get stuffed.
Trofius, if you pick up a weight, do 4-7 reps till you fail, rest a few minutes, try again, then one morte time, and you keep trying to lift more and more weight, what do you think is going to happen? Your going to get stronger. Whether its 3x6 or 4x2 or 5x5, it doesnt really matter. Your effort is what you should be focusing on.
The reps and sets arent that important, but if you need structure, I have found around 24 reps per movement is good.
8x3
3x8
6x4
4x6
5x5
12x2.....you need less movements with this format
The reps and sets arent that important, but if you need structure, I have found around 24 reps per movement is good.
8x3
3x8
6x4
4x6
5x5
12x2.....you need less movements with this format
Kyle Aaron
Active member
Get a new doctor. Seriously, even the Army figured this out years ago, and they are not known for being at the cutting edge of things, very conservative. They brought in BMI measurements during recruitment. So if you had a big strong guy he'd be shuffled on to the doctor for a checkup of his "condition". The doctor would look him up and down and say, "um, he's fine, are you stupid?"