T Nation

Starting - 8 Weeks to a Record Bench

had to find someones house to go to cause the gyms closed so i could only do eccentrics

Maximal Eccentrics

255 pounds 4 sets of 3 , 3-5 seconds lowering

tommorow ill do legs when the gyms open

i only keep posting cause i assume someone will want to do this workout at some point, i wish people would keep there records of the programs so i could see how they went for them.

finished up the workout

rock bottom squat
5 sets of 6 205 pounds
2 min rest between sets

lying leg curls
5 sets of 6 135 pounds
1 min rest between sets

alright heres todays

first mini cycle
kind of fucked it up i forgot my ice at home

bench extended cluster
rep 1 - 240
rep 2 - 240
rep 3 - 235
rep 4 - 225
rep 5 - 225
rep 6 - 225
rep 7 - 225
rep 8 - 225
rep 9 - 225
rep 10 - 225
rep 11 - 225

close-grip decline
175 pounds, 5 sets of 5

mini cycle 2

bench regular cluster

sets 1-5 215 pounds 4 min between sets

dumbell shoulder press

set 1 - 55 pounds 6 reps
sets 2-5 60 pounds 5 reps

mini cycle 3

bench drop set cluster

set 1 - 240-220-205-195
4 min rest
set 2 - 245-225-210-195
4 min rest
set 3 - 250-230(miss)-210-190

ez-bar skull crushers

5 sets of 5 with 85 pounds

todays

bottoms up bench

set 1 - 215
3 min
set 2 - 220
3 min
set 3 - 225
3 min
set 4 - 225
3 min
set 5 - 225
2 1/2 min
set 6 - 205

speed bench
8 sets of 3 with 125
1 min rest between sets

pull ups
5 sets of 6 with 2 min rest

ez-curl bar
set 1 - 105 5 reps
2 min
set 2 - 105 5 reps
2 min
set 3 - 105 5 reps
2 min
set 4 - 105 4 reps
2 min
set 5 - 105 4 reps

row to neck

3 sets of 45 pounds - 15 reps 1 min rest between sets

maximial eccentrics

set 1 - 255 - 3 reps 3-5 sec ( real bad spot)

4 min

set 2 - 255 - 4 reps 3-5 sec
4 min
set 3 - 255 - 4 reps 3-5 sec
4 min
set 4 - 255 - 4 reps 3-5 sec

partial pin press

set 1 - 205 3 reps
2 min
set 2 - 225 3 reps
2 min
set 3 - 245 3 reps
2 min
set 4 - 265 2 reps
3 min
set 5 - 265 3 reps
2 min
set 6 - 245 3 reps

back squat

5 sets of 6 with 185 1 1/2 min between sets

leg curl
5 sets of 6 with 140 1 min between sets

unloading week

mini cycle 1 of 2

extended cluster

240 8 reps

close grip decline
4 sets of 6 reps with 185 pounds
3 min between sets

cycle 2

screwed up first going to heavy

drop set cluster

set 1 - 255- 235(miss) just stopepd the set cause i messed it up

5 mni rest

set 2 - 235-215-195-185

dumbell shoulder press

set 1 - 55 pounds 6 reps
3 min rest
set 2 - 60 pounds 6 reps
3 min rest
set 3 - 65 pounds 5 reps

E-Z bar skull crushers

set 1 - 95 pounds 4 reps

thats the beggining day of my unloading week.

i ma only bench 2 days this week instead of 3 to make sure i recover well.

Sounds Brutal…

Any progress showing yet?

[quote]Xfactor88 wrote:
Sounds Brutal…

Any progress showing yet?[/quote]

definitly some progrss
there no way i would have been able to put
up 240 for extended clusters when i first started this. and my max was 255 when i started now i can put that up in like my third workout
im hoping after this unloading week my numbers will shoot up even higher

unloading continued

bottoms up bench

set 1 - 215 3 rep
4 min
set 2 - 225 3 rep
4 min
set 3 - 235 3 rep
4 min
set 4 - 240 3 rep

speed bench
6 sets of 135
1;20 between sets

pull up
4 sets of 6
2 1/2 min between sets

ez-bar curls
4 sets of 115
2 1/2 between sets

rope row to neck
2 sets of 60 pounds 12 reps 2 min rest

question;

skip next bench workout on thursday and just do legs so my nervous system can fully recover during my unloading week or just do very low volume on it?

Stick with the program