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).