T Nation

Critique this Powerlifting Routine for Bench


#1

okay lets try this again, last upload screwed up.
Just finished reading westsides book of methods and just experimenting in program writting using their methods. Anyway unfortunatly where i live there isnt any powerlifting style gyms - well none that i know of anyway. but T-Nation is pretty handy for this kind of stuff. Anyway im uploading it so i can get feed back on what i should do to improve it etc. Just experimenting not going to try it just yet, i want to do a good 5/3/1 cycle ( 1 year or more). here is the program :

Sample bench day ( dynamic) for week 1
Warm up / Dumbbells/ stretching
Bench press : 9 x 3 reps (50% )
Jm press : 3 x 3 to 6 reps ( heavy as possible)
Kroc Rows : 50 reps
Side lateral Raises : 3 x 10 to 20

Sample bench day ( dynamic ) for week 2
Warm up/ dumbbells/stretching
Bench Press : 9 x 3 reps ( 55%)
Jm Press 3 x 3 to 6 (heavy as possible that day)
Kroc Rows : 50 reps
Scott press : 3 x 10 to 20

Sample bench day ( dynamic) for week 3:
Warm up / dumbbells/stretching
Bench Press 9 x 3 reps ( 60%)
Jm press 3 x 3 to 6 ( heavy as possible that day)
Kroc Rows : 50 reps
Seated side lateral Raises : 3 x 10 to 20

After this week rotate back to 50% and restart, choose another dynamic core exercise such as floor presses, rack presses etc and when the supplementary exercises stop working change them immediately. Also Add exercises for your weaknesses ( ie more tricep work, more lat work more deltoid work)

Sample max day bench week 1:
Warm ups /stretching/ weights
Flat bench press : 90% x 1 rep to 95% x 1 rep to 105% x 1 rep
Tate Press 3 x 3 to 6 ( Heavy as possible for that day)
Pull ups 3 x 10 to 20 ( Wide grip)
Scott press : 3 x 10 -20
Do this for max day for a maximum of 2 weeks! Then change the core exercise to something new ie, floor presses, rack presses etc. Anymore than 2 weeks at more than 90% on the same exercise will have a negative effect on the CNS. Add exercises for your weaknesses if needed. Change supplemental exercises when progress halts.

Every 4th or 5th week replace either a max effort day or dynamic day with repetition method.
Dumbbell flat bench press : 3 sets to failure ( keep a record of sets one and three)
Use normal supplementary work ( triceps, upper back, side and rear delts)
Every time you do a repetition method change the exercise ie repetition cycle 1: dumbbell press repetition cycle 2: illegally wide grip bench press ( however when using this do 6RM at 80%) etc. This must be done for 2 weeks

One day after benching do dumbbell work on an incline or decline bench. This day is primarily a hypotrophy day. Sets and Reps are enough up to you. ( 3 x 10 to 20 ) Other chest work can be added. Also this would be a good time to do some conditioning work such as sled pulls, prowler pushing (etc) and rehab work for rotators and pecs.

Finally to conclude with bench.
Must dos:
- Must change Max effort core exercises every 2 weeks otherwise negative effect on CNS will occure ( different exercises, different Bars etc) so with youd do 2 weeks of conventional deadlifts and then switch to rack pulls and so on.
- Must change core exercises on dynamic methods after 3 weeks
- Must change supplementary exercises when they stop working to continually build progress
- Must use a repetition method. No one method will work all methods must be utilized.
- Also Bands and Chains or either one must be used on both maximul effort day and dynamic day
This program goes for includes ( 3 week pendulum wave ( 50 to 55 to 60%) ) ( 2 week max effort 90 to 95 to 105%) (every 4th or 5th week repetition method).


#2

why dont you just use the westside program? its the same but atleast you know what to follow? http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

thats it there, or wendlers 5 3 1


#3

How strong are you and what is your experience with weight training?


#4

i dont plan on doing this program yet i am just writing up and messing around with ideas… i going to a good cycle of 5/3/1 ( year or more) until i move on… and when your using westside it doesnt really matter your experince or strength… louie simmons - " this program can be used for the 600lbs squatter or the 120lbs squatter" that comes directly from his book.


#5

So which are you doing, Westside or 5/3/1? Westside is Westside and 5/3/1 is 5/3/1, when you try to combine them or whatever you end up with neither. They both work, but they are not the same.

This tends to work well also: Put more weight on the bar or do more reps than you did last time. Repeat.


#6

[quote]redleg32002000 wrote:
So which are you doing, Westside or 5/3/1? Westside is Westside and 5/3/1 is 5/3/1, when you try to combine them or whatever you end up with neither. They both work, but they are not the same.

This tends to work well also: Put more weight on the bar or do more reps than you did last time. Repeat.[/quote]

haha im doing 5/3/1 as i said i dont want to do this program just yet i am just playing with ideas and wanting feedback on what i have written…


#7

[quote]jacob-1310 wrote:
i dont plan on doing this program yet i am just writing up and messing around with ideas… i going to a good cycle of 5/3/1 ( year or more) until i move on… and when your using westside it doesnt really matter your experince or strength… louie simmons - " this program can be used for the 600lbs squatter or the 120lbs squatter" that comes directly from his book. [/quote]

Seriously , why waste anyone’s time on hypothetical silliness. Go lift some weights.