[quote]shffl wrote:
-Train heavy bench singles with high frequency.
-Get heavier (since there’s no limit on what weight you have to be in right?)
-Train heavy bench singles with high frequency. (worth repeating ;))[/quote]
So what is the difference between that and Smolov Jr. also no I don’t care about my weight. Have a tub of mass gainer and I’m planning on taking 2 1/2 shakes a day. not to worried ;D
[/quote]
Smolov Jr you are lifting sub-maximal weight with high volume and frequency. The plan I proposed is high-intensity (near maximal) and high frequency.
For example, if max is 300, your main work out of the day will be 4-8 singles of daily perceived max (pretty much means try to hit near max weight every set). And you will repeat this 2-3x a week depending on how you are feeling/recovering.
Not every set has to be the same weight. A sample can be like this:
285x1
285x1 ← felt good
290x1 ← aww shit struggling but got it up
280x1
280x1
[quote]dayoff wrote:
You have exactly four weeks. You can do this, your mindset is gonna play a big role. Each day spend 20 minutes visualizing yourself purforming that perfecrt rep with 351 lbs. See yourself walking out from the warm-up room, approaching the bench, setting up perfectly, unracking the weight, stabilizing the weight. bringing it down to your sweet spot, blowing that weight off your chest and blating it up and locking it out.
Workout wise I would traing chest 2x a week.
Day 1 Heavy chest,Hi volume/Lo intensity back, Low volume/Hi intensity tri’s
Day 2 Shoulders, traps
Day 3 Chest singles, Low volume/Hiintensity back, Hi volume/Low intensity, tri’s
Day 4 Legs Don’t really need to need to do legs. Leg strength will help with getting the weight moving at the expense of affecting your recuperation. At 250 lbs your legs are probally plently strong
Day 1, Week 1-2 board press work up to 3-2 rep max, Week 2-1 board press work up to a 3-2 rep max, Week 3 Bench to chest work up to a 1 rep max.
Accessory work- Reverse band press 3-4 sets of 3-5 reps, pyrimid up in weight.Chest supported rows 3-5 sets, seated or db rows 3-5 sets, Pulldowns to front 3-5 sets. Hammer curls 3 sets
Day 2 Front press- establish 5 rep max and 10lbs for the next 2 weeks, side laterals, bent laterals, Shrugs
Day 3 Bench press do about six singles, concentrating on perfecting your technique and exploding weight off chest. Week 1-8 singles @ 80% of 1 rep max, Week 2-6 singles @ 84% of 1 rep max, Week 3-6 singles @ 88% max.
accesory- Flat DB presses 3-4 sets of 10-15 reps. chins 5 sets week 1, 6 sets week 2, 7 sets week 3. Lying db extensions 6 sets x 6 reps. Curls 3 setsOn all accesory work try to stop 1 rep short of failure.
Week before meet Just do some light singles @ 75-85% and some light incline db presses
Gain some weight and get plenty of sleep. [/quote]
Damn that is a super solid plan looks liek thanks alot man. The one thing I don’t have are bands for the reverse band day. But I do have a slingshot would that work? I feel super comfortable in it. Also should i recycle this after week 2 because I can’t seem to find week 3 or 4. And yea i hve some pretty strong legs. Ive squatted 500 before but my left knee is all fucked up from doing 1000 pounds on leg press.
shffl wrote:
-Train heavy bench singles with high frequency.
-Get heavier (since there’s no limit on what weight you have to be in right?)
-Train heavy bench singles with high frequency. (worth repeating ;))
So what is the difference between that and Smolov Jr. also no I don’t care about my weight. Have a tub of mass gainer and I’m planning on taking 2 1/2 shakes a day. not to worried ;D
Smolov Jr you are lifting sub-maximal weight with high volume and frequency. The plan I proposed is high-intensity (near maximal) and high frequency.
For example, if max is 300, your main work out of the day will be 4-8 singles of daily perceived max (pretty much means try to hit near max weight every set). And you will repeat this 2-3x a week depending on how you are feeling/recovering.
Not every set has to be the same weight. A sample can be like this:
285x1
285x1 ← felt good
290x1 ← aww shit struggling but got it up
280x1
280x1
etc etc
Not to disagree with ya shffl. But, I believe most would agree that doing 4-8 near max singles 3x a week would be a diaster. His lift would suffer or worse yet he would get injured. Just my 2 cents take it for what its worth
Also thanks everyone for giving me all this advice, everything I’ve heard sounds so solid and I’m not sure what I should do yet. All I know is I’m gaining weight im going to get this. I don’ think I’ll be able to get a vid up of me benching until I hit the 330 I’m going to start training on monday.
Not to disagree with ya shffl. But, I believe most would agree that doing 4-8 near max singles 3x a week would be a diaster. His lift would suffer or worse yet he would get injured. Just my 2 cents take it for what its worth
[/quote]
You are not wrong there but it’s not impossible. It’s all about adaptability. That’s why I said go by feel because more than once a week may be too much or maybe even too little. We don’t know.
Best way to improve something is to just train what you will be doing as often as possible (this is just in accordance to the SAID principle). Mike T’s training is pretty much built around this.
Sorry about the confusion. I think some form of overloading would help build strength rapidly. Wk 1- 3 board bench 2-3 sets of 3-2 reps. Wk 2- 2 board bench. 2-3 sets of 3-2 reps. Wk 3- 1 board press 3-4 sets of 1 @ something like 95%, 98%, 100%, and if you still have a couple pounds left do another single.
The week before the meet 5-7 days out do 4-5 singles on the bench in 70-85% range. Then incline db benches 4 sets of 10-15 reps, don’t kill yourself. Use around 50% of what you would normally use. You just want to get some blood into the chest and shoulder area to help with recuperation. Finish off with some light pushdowns 3-4 sets.
I wouldn’t do too much the last week. The rest will help more than you’ll believe.
The slingshot would be awesome to use in place of the bands. It will overload your muscles and keep your grove relatively unchanged. You may even want to do the board work raw. Then the same height board with the slingshot in place of the reverse band work.
Goodluck. Let everyone know how you do. If you have any questions post them. There are alot of knowledgeable lifters on the forum
[quote]dayoff wrote:
Sorry about the confusion. I think some form of overloading would help build strength rapidly. Wk 1- 3 board bench 2-3 sets of 3-2 reps. Wk 2- 2 board bench. 2-3 sets of 3-2 reps. Wk 3- 1 board press 3-4 sets of 1 @ something like 95%, 98%, 100%, and if you still have a couple pounds left do another single.
The week before the meet 5-7 days out do 4-5 singles on the bench in 70-85% range. Then incline db benches 4 sets of 10-15 reps, don’t kill yourself. Use around 50% of what you would normally use. You just want to get some blood into the chest and shoulder area to help with recuperation. Finish off with some light pushdowns 3-4 sets.
I wouldn’t do too much the last week. The rest will help more than you’ll believe.
The slingshot would be awesome to use in place of the bands. It will overload your muscles and keep your grove relatively unchanged. You may even want to do the board work raw. Then the same height board with the slingshot in place of the reverse band work.
Goodluck. Let everyone know how you do. If you have any questions post them. There are alot of knowledgeable lifters on the forum[/quote]
Hey man thanks a ton for this program I was thinking of doing the same thing for Smolov Jr. some what but im just not comfortable with Smolov. Ill do it when i’m not so pressed for time. And general question to all. Whole milk or 2%. I’m going to the store tomorrow and picking up some stuff that I’ll need and just wanted everyones opinion.
[quote]barbedwired wrote:
Run a peaking program. Maybe ed coan ? Closegrip bench work always helped my bench…so that’s why I liked thos program.[/quote]
Yea i do a ton of close grip. My favorite movement for tris. One problem i have with it though is i hit failure so fast on it.
I do it after flatbench now. Per ed coan. When I got my bench the strongest I was doing 5x5 flatbench monday. 5x5 closegrip on friday. Progressing each week till failure. Jme
[quote]Umbrata Fortis wrote:
Hey guys so heres the story. I’m 16 years old my birthday is on May 18, and I want to beat troy Kays bench record before I turn 17. Troy Kay at 16 benched 330 pounds. Currently I’m benching 315. I was wondering, do any of you think this is possible or is it just a hopeful dream that I wont complete.[/quote]
If you REALLY care about that record, and not so much for your general health, take steroids. Tren and anadrol. Also, eat like a million calories a day.
[quote]Umbrata Fortis wrote:
Hey guys so heres the story. I’m 16 years old my birthday is on May 18, and I want to beat troy Kays bench record before I turn 17. Troy Kay at 16 benched 330 pounds. Currently I’m benching 315. I was wondering, do any of you think this is possible or is it just a hopeful dream that I wont complete.[/quote]
If you REALLY care about that record, and not so much for your general health, take steroids. Tren and anadrol. Also, eat like a million calories a day.[/quote]
Nonononono. It’s not even an official record; he basically just wants to prove to himself that he’s strong enough. Even if it was an official “16 year old record” I still say absolutely no sense taking any PH’s or gear just for that. Wait till you’re grown up and take that shit when you need to break the real records.
[quote]Umbrata Fortis wrote:
Hey guys so heres the story. I’m 16 years old my birthday is on May 18, and I want to beat troy Kays bench record before I turn 17. Troy Kay at 16 benched 330 pounds. Currently I’m benching 315. I was wondering, do any of you think this is possible or is it just a hopeful dream that I wont complete.[/quote]
If you REALLY care about that record, and not so much for your general health, take steroids. Tren and anadrol. Also, eat like a million calories a day.[/quote]
Nonononono. It’s not even an official record; he basically just wants to prove to himself that he’s strong enough. Even if it was an official “16 year old record” I still say absolutely no sense taking any PH’s or gear just for that. Wait till you’re grown up and take that shit when you need to break the real records.[/quote]
I can’t even afford steriods. I’m staying off of those for a long time. dont need them now. and yea csulli has it right. I just want to see if I am able to do it. if not its not big deal really. Always another record to break
[quote]Umbrata Fortis wrote:
Hey guys so heres the story. I’m 16 years old my birthday is on May 18, and I want to beat troy Kays bench record before I turn 17. Troy Kay at 16 benched 330 pounds. Currently I’m benching 315. I was wondering, do any of you think this is possible or is it just a hopeful dream that I wont complete.[/quote]
If you REALLY care about that record, and not so much for your general health, take steroids. Tren and anadrol. Also, eat like a million calories a day.[/quote]
Nonononono. It’s not even an official record; he basically just wants to prove to himself that he’s strong enough. Even if it was an official “16 year old record” I still say absolutely no sense taking any PH’s or gear just for that. Wait till you’re grown up and take that shit when you need to break the real records.[/quote]
I agree. It’s not worth it and not even necessary for the additional 15 pounds.
My thoughts:
Gain 20 pounds
Throw in speed work and overloading for good measure. Work in 1-5 rep range peaking for May 18 and it is easily in the bag.
[quote]RampantBadger wrote:
get to bed very early, and try to get 10 hours sleep, 8 hours minimum. Get mom to cook you tons of quality beef.
creatine, beta alanine BCAAs and Spike are also something to consider.[/quote]
Wrting this at 10 pm I plan on going to bed within the next half hour. And this weekend I plan on picking up some beef. I take 5gs of creatine right now but I dont take beta alanine or BCAAs every though I know that they are like some of the best things for a person to get it seems, I hear about them alot.
Creatine is all you need. Beta alanine is useful but not much when it comes to absolute strength. BCAA/EAA’s are nice to have but again, not required at all. Any other supplements will be a waste of money.