Going to try Lee Haywards Blast your Bench program
Total length of program is 5 weeks, 2 weeks prep 3 week actual routine.
Stats before
Age - 17
Height - 5 9 1/2
Weight - 185
Bench 260
Deadlift 405x10
Box Squat 405
Looking to gain about 20-25lbs to my bench will be eating above maintenance calories.
First the program starts with a basic higher rep 2 week program that does not include flat Barbell press.
Day 1 Jan.15/11
Incline Bench (5x5)
45x10 95x5 135x5 185x5x5
Hammer Strength Incline Bench (10x4) (substituted with swiss ball presses Fk that noise)
90x10 160x10 250x8 230x9 160x10x2
Seated Db Press(10x4)
25x10 50x10x2 40x10x2
Bent over lateral raise (10x4)
15x10x4
Seated Tricep Extension (10x4) (substituted with tricep extension)
80x10x3 90x9x1
Notes
My Hammer strength presses were not 10x4 rep scheme it had been awhile since I’ve done that excersize so I didnt know what weight to use. Next time I’ll just do the swiss ball presses my triceps and chest were toast two exercises in. Workout lasted longer than I would of liked. Tomorrow is rest day followed by the Back and Biceps workout.
Its been a years since I’ve done anything hypertrophy related, after the first two exercises and total of 8 sets my biceps were so pumped up I could barely contract. Usually I can bang out 10-15 wide grip pullups no problem, I had trouble doing 3 chin ups thats how pumped my biceps wore from being used as only secondary muscles. I did not do curls because I had been in the gym for just over an hour and did not want to go catabolic or miss my shake because of some curls. Hyperextension I was sad about missing but I know the snatches would have worked some lower back but no excuse I’ll fit them in next time. Overall lots of sets,sweating and swole.
Was a so so workout missed a few lifts gained some rep prs, need to stay on track but its just prep for the actual program so I wont stress to much over this.
First time doing deficet pulls felt real good my goal is to get a 405 deficet pull before I pull conventional I’ll do 1 week deficet and next week speed pull.
Jan 26
Legs
Zercher squats
135x10 155x5x3 185x5x3
First time doing these and damn do they kill I used the neck pad once I got to 185 so the pain would be a tiny bit less. I will definetly keep doing this to help my squat form.
Jan 28
Chest Tri Shoulder
Incline Bench
190x5x3 187.5x5x1 185x5x1
Stability ball db press
45x10x4
Db Seated press
40x10x4
Seated Tricep ext
85x10x1 80x10x1 70x10x1
2 week prep is over now for the actual blast your bench workout!
Went pretty light made sure to get all the sets and stay away from failure next time I’ll bump the weights tomorrow is 5 sets of 15 with one minute rest.