…I’m throwing my thoughts on my next training cycle down here for two reasons.
- To get it clear in my own head
- Hopefully some people might have some suggestions on things I missed
First up is my bench training. It’ll be done on Sunday (top end and shirt work) and Wednesday (raw and chest work)
-ME exercise (3-5 reps above 90% -> press w/ bands, bench off rubber mat, floor press, board press)
-Shirt Work (mostly 3x2’s with 190-210kg working on groove and touching)
-3 Board Press (3x3-5 2.5kg jumps per week, starting with 152.5kg 3x5 this week and dropping reps/sets as neccessary)
-Rolling Dumbbell Extenstions 3x12
-Bench(5x5 starting with 110, then 115 and adding 2.5kg per week thereafter. I’ll go to 3x5, 5x3, 3x3 and 1x3 as neccessary)
-Incline Bench (3x10 - I suck at these, good enough reason to do em)
-Dumbbell Bench (3x12 and sink them in deep)
-Chest Supported Rows[/U] or Face Pulls
Workload on Sunday isn’t too high volume wise, but it will be high intensity. I haven’t barbell benched in a long time, so I need to get good with my groove there again with national champs in 8/9 weeks.
Shirted bench is obviously the number one priority here right now. I think I’ve got the basic groove down, but I now I need to get more comfortable with the front of the shirt pulled down.
My top end has been a bit neglected recently, tho it has gotten stronger with DC. So board presses are in. Ddi 150 2x5 this week comfortably, so will persist with 3x5 til I hit 160kg.
I wrote a post the other day on an Irish forum about bench training and how to get it up (ie small consistent jumps and hard work). And i was gobsmacked at how I hadn’t applied it to my own raw bench training. So I’m starting 5x5’s and will progress to 3x5, 5x3, 3x3 and 1x3 as the weeks progress on Wednesdays. I’m doing the IDFPA champs on April 19th equipped and the IPO’s in May raw, so i’ll need a respectable raw bench. Anything under 155kg will be a miserable failure.
I’m hoping all the extra sets will help with my groove too.
Then there’s just a sh!t load of volume for my chest because it’s ridiculously weak still.
Some upper back and that’s the bases covered there I think.
Squat/Deadlift coming later, but first I’ve got to go buy some chain so I can tie more weight onto the cable stacks in the gym (seriously!).