anyone ever try this...

[eastarr69]

i was talking to some bros getting ready for a bench meet.....they run 8 weeks before the competition the following gig for bench....just on chest day..

set of 10 warm up
set of 3 reps
set of 2 reps
a single
a bdouble again
and then a triple....

i tried this today on chest day on flat bench and incline...

i was going to hit decline, but i was to fatigued...

seems like a good gig to blast the strength up....

supposed to jump 5 to 10 punds up on each a week..

today here is what i went on flat 225 for 10 and then 3 for 335, 2 for 365 and singles for 395 then back to dubs at 365 and trips at 335, then hit decline and for the same routine, but maybe different weights... use a slow controlled movement...say pause at the top for 2 down for 2 pause for 1 then blast up at whatever speed you push it...

it was light on the max and i could have done more on the work sets, but this was a first time for the routine for me and my bro...

want to talk about quick fatigue...also, we only ran about a minute and a half on the rest inbetween..enough to change waeight and then hit the bench...

i think this may be a good gig for my bro who has a plateau to get over on the bech...

anyone?

i needed to get away from the 3*5 and 5*5 since i think our bodies were getting to used to doing the same thing, even though we progressed weekly....

i think this may cut down on injury, even though pushing heavier weight, plus my bro gets used to the bigger weight for the feel and control of the weight as he holds and pushes it....plus depending on how we feel, we may be able to train it 2 times a week....who knows..

just something interesting to try...and it seemed ok to me and to him....it was nice to tax the muscles good and quickly....

E

 

[DADAWG]

ive never tried the routine but it might work for you . if you are really trying to increase your maxx on bench increase your rest between sets so that you pretty much fully recovered between sets

 

[eastarr69]

i was taking 3 minutes minimum between sets on the 3*5 and 5*5 gig...those work great for me, but i wanted to switch up for my bro a bit...and i think that doing these like this may make the muscles react better to the weight once i go back to the 3*5 and 5*5's....maybe condition the muscles a bit or something...who knows...i shall see in the next few weeks...if my max goes up, the great, if it drops i will shoot someone...just s joke....and if it stays the same, i will be bummed, but not to the point of killing someone...

E

 

[DADAWG]

i was taking 3 minutes minimum between sets on the 3*5 and 5*5 gig...those work great for me, but i wanted to switch up for my bro a bit...and i think that doing these like this may make the muscles react better to the weight once i go back to the 3*5 and 5*5's....maybe condition the muscles a bit or something...who knows...i shall see in the next few weeks...if my max goes up, the great, if it drops i will shoot someone...just s joke....and if it stays the same, i will be bummed, but not to the point of killing someone...

E

wounding maybe but not killing

 

[eastarr69]

i prefer to leave no witnesses....

E

 

[ranger1504]

Sounds like a good routine, but I wouldn't repeat it on the decline bench, especially if your shoulder is still bothering you. How is the shoulder? I have been using 10 x 3 for compound exercises and getting awesome results. Must be the cell tech.

 

[eastarr69]

lol...celltech....shoulder seems to be fine bro...i have bad elbows right now...doc said like tennis elbow..skull crushers put me almost in tears unles i wrap my elbows...other then that i seem to be ok...i have been loading the creatine and making remarkable gains...lol....when you in town...

E