Ben on PTC's PPP - Page 8 - Ausbb

BigJim · 19-03-2010, 09:24 AM

I mix up my reps when it comes to bench.

On a heavy day i will go 5x5, then the next time drop the weight a little and do 3x8. Also i alternate between Flat BB Bench, Incline BB Bench and Flat DB Bench and has worked well for me.

Something you could try

Ben · 19-03-2010, 10:59 PM

Funny thing is, when I first unrack the weight and go down for the first rep @ 70kg, I'm thinking " Fark, how the hell am I going to do 8?!" My elbows feel like they are going to pop.

Although I suppose the weight doing 5x5 wouldn't go up much given the fact you have to do more sets.

It would also jack up the workout time, which would suck considering I'm already up between 1.5hrs - 2hrs.

I could go to a body split ala Mark Rippetoe which would decrease workout time and allow 5x5, but feel like I'm gaining strength pretty well on my current regime. Perhaps going to split routine would slow gains? Arrgh!! Too much thinking.

/talking.

Off to lift heavy shit.

haz · 19-03-2010, 11:08 PM

CHANGE PROGRAM!!! to rippletoe. you'll still be doing the same exercises but its will be different. i think you'll gain a lot of strength and wont be spending 2 hours lifting. plus you've been on this program for 12+ weeks so its time to change. CHANGE!!!

Ben · 21-03-2010, 01:07 AM

Thanks for the advice fellas - appreciate it.

My lifts are all still going up, still think there is reasoning to change over to Rippetoe?

Squat
Bar x 10
70kg x 5
100kg x 10
100kg x 10
100kg x 10

Stoked!!

Bench
Bar x 5
30kg x 5
50kg x 5
75kg x 6
75kg x 6
75kg x 6

Didn't actually feel too heavy, just ran out of steam to do more reps.

Military
Bar x 5
45kg x 7
45kg x 7
45kg x 6

Arrgh!! Regression twice in a row. I think Trofius is right, bench is frying triceps. Rippetoe's would be good here.

Well, less than 8 weeks from starting I am stoked with how everything is progressing. I've added 40kgs (67%) to my squat, 25kg (50%) to my bench, 15kg (50%) to my press and 30kg (33%) to my deadlift. I have also added 7kg to my frame.

trofius · 21-03-2010, 03:29 PM

[QUOTE=blbarclay;92732]Funny thing is, when I first unrack the weight and go down for the first rep @ 70kg, I'm thinking " Fark, how the hell am I going to do 8?!" My elbows feel like they are going to pop.

QUOTE]

I get the same thing,first rep goes down slow, than they seem easyier, I have the same issue doing heavy military press.

If you want to do bench and military on the same day. do bench first, then squats , than military see if that 20minute break helps.

The comments about mixing it up are also great, previously i was pyrimiding the weight up an dthis was great for starting to go for heavier, or max attempts, great for getting stronger, not as good for size. so only do it for a few months at a time.

ie, for you:
warmup 30 x 10
60 x 10
70 x 8,
80 x 5
85 x 3
XX x 1!!!,,

basically if you can do 10 at a weight you can add 10kg and do 8, if you can do 8 at a certain weight add 10kg and do 5 etc

Hope that makes sence, and its more for a good time not a long time. 6-8 weeks to peak out tops, I was doing this in my journal at the end of last year, peaked at 117.5kg bench, will start it again once I acheive my current goal. 100 x 8, 3 sets,

I dont completely ignore chest and shoulders on the same day i should point out
day one:
bench
squat
upright rows
bb rows
wg pullups
maybe some bicep work if i have time..

day two.
deads
military press
wg pullups
bent over flies
dips, ( weighted) and maybe incline db press
standing french press if i have time

This way I still do full body, emphasis on compounds, but not the same exercises.

sorry about the long post, i just kept editing and adding lol

Ben · 23-03-2010, 10:50 PM

Bench
Bar x 5
40kg x 5
75kg x 6
75kg x 6
75kg x 7

Squat (Breathing)
Bar x 10
40kg x 5
80kg x 20

These are by a long shot, the best lower back workout I have ever had. My lower back was cramping like buggary afterwards!!

Deadlift
Bar x 5
50kg x 5
90kg x 5
120kg x 5

Military
Bar x 5
45kg x 8
45kg x 7
45kg x 4

trofius · 23-03-2010, 11:41 PM

congrates on the 80 x 20 squats, Is that teh first time you have done 20 reppers?

they feel like a world of bad while you are doing them, but its an awsome sense of accomplishment once you get there.

The lower back thing sound a bit off, Do you have the bar way loooowwww?

Ben · 23-03-2010, 11:46 PM

Yeah mate, first time. Will up the weight by 2.5kg each workout.

Bar sits on my traps, but I have a slight forward lean when standing upright with the weight on my back which may have caused it.

Ben · 25-03-2010, 09:20 PM

Squat (Breathing)
Bar x 10
40kg x 5
82.5kg x 20

Bench
Bar x 5
40kg x 5
80kg x 5
80kg x 4
80kg x 4

Deadlift
Bar x 5
50kg x 5
90kg x 5
122.5kg x 5

Bit of a headache after, not sure why. Massive pressure build up doing bench maybe.

trofius · 26-03-2010, 12:23 AM

awsome work mate, congrates on the 3 PBS, Hmm headache, I am going to the doc tomorrow about mine, wont train until I get an answer.

19-03-2010, 10:59 PM	#72 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Funny thing is, when I first unrack the weight and go down for the first rep @ 70kg, I'm thinking " Fark, how the hell am I going to do 8?!" My elbows feel like they are going to pop. Although I suppose the weight doing 5x5 wouldn't go up much given the fact you have to do more sets. It would also jack up the workout time, which would suck considering I'm already up between 1.5hrs - 2hrs. I could go to a body split ala Mark Rippetoe which would decrease workout time and allow 5x5, but feel like I'm gaining strength pretty well on my current regime. Perhaps going to split routine would slow gains? Arrgh!! Too much thinking. /talking. Off to lift heavy shit. __________________ 137.5/97.5/150 @ 71

19-03-2010, 11:08 PM	#73 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	CHANGE PROGRAM!!! to rippletoe. you'll still be doing the same exercises but its will be different. i think you'll gain a lot of strength and wont be spending 2 hours lifting. plus you've been on this program for 12+ weeks so its time to change. CHANGE!!! __________________ Harry

21-03-2010, 01:07 AM	#74 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Thanks for the advice fellas - appreciate it. My lifts are all still going up, still think there is reasoning to change over to Rippetoe? Squat Bar x 10 70kg x 5 100kg x 10 100kg x 10 100kg x 10 Stoked!! Bench Bar x 5 30kg x 5 50kg x 5 75kg x 6 75kg x 6 75kg x 6 Didn't actually feel too heavy, just ran out of steam to do more reps. Military Bar x 5 45kg x 7 45kg x 7 45kg x 6 Arrgh!! Regression twice in a row. I think Trofius is right, bench is frying triceps. Rippetoe's would be good here. Well, less than 8 weeks from starting I am stoked with how everything is progressing. I've added 40kgs (67%) to my squat, 25kg (50%) to my bench, 15kg (50%) to my press and 30kg (33%) to my deadlift. I have also added 7kg to my frame. __________________ 137.5/97.5/150 @ 71

21-03-2010, 03:29 PM	#75 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	[QUOTE=blbarclay;92732]Funny thing is, when I first unrack the weight and go down for the first rep @ 70kg, I'm thinking " Fark, how the hell am I going to do 8?!" My elbows feel like they are going to pop. QUOTE] I get the same thing,first rep goes down slow, than they seem easyier, I have the same issue doing heavy military press. If you want to do bench and military on the same day. do bench first, then squats , than military see if that 20minute break helps. The comments about mixing it up are also great, previously i was pyrimiding the weight up an dthis was great for starting to go for heavier, or max attempts, great for getting stronger, not as good for size. so only do it for a few months at a time. ie, for you: warmup 30 x 10 60 x 10 70 x 8, 80 x 5 85 x 3 XX x 1!!!,, basically if you can do 10 at a weight you can add 10kg and do 8, if you can do 8 at a certain weight add 10kg and do 5 etc Hope that makes sence, and its more for a good time not a long time. 6-8 weeks to peak out tops, I was doing this in my journal at the end of last year, peaked at 117.5kg bench, will start it again once I acheive my current goal. 100 x 8, 3 sets, I dont completely ignore chest and shoulders on the same day i should point out day one: bench squat upright rows bb rows wg pullups maybe some bicep work if i have time.. day two. deads military press wg pullups bent over flies dips, ( weighted) and maybe incline db press standing french press if i have time This way I still do full body, emphasis on compounds, but not the same exercises. sorry about the long post, i just kept editing and adding lol __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 21-03-2010 at 04:36 PM.

23-03-2010, 10:50 PM	#76 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Bench Bar x 5 40kg x 5 75kg x 6 75kg x 6 75kg x 7 Squat (Breathing) Bar x 10 40kg x 5 80kg x 20 These are by a long shot, the best lower back workout I have ever had. My lower back was cramping like buggary afterwards!! Deadlift Bar x 5 50kg x 5 90kg x 5 120kg x 5 Military Bar x 5 45kg x 8 45kg x 7 45kg x 4 __________________ 137.5/97.5/150 @ 71

19-03-2010, 09:24 AM	#71 (permalink)
BigJim Active Member Join Date: Sep 2009 Location: Radelaide Gender: Posts: 1,883	I mix up my reps when it comes to bench. On a heavy day i will go 5x5, then the next time drop the weight a little and do 3x8. Also i alternate between Flat BB Bench, Incline BB Bench and Flat DB Bench and has worked well for me. Something you could try

23-03-2010, 11:41 PM	#77 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	congrates on the 80 x 20 squats, Is that teh first time you have done 20 reppers? they feel like a world of bad while you are doing them, but its an awsome sense of accomplishment once you get there. The lower back thing sound a bit off, Do you have the bar way loooowwww? __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html

23-03-2010, 11:46 PM	#78 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Yeah mate, first time. Will up the weight by 2.5kg each workout. Bar sits on my traps, but I have a slight forward lean when standing upright with the weight on my back which may have caused it. __________________ 137.5/97.5/150 @ 71

25-03-2010, 09:20 PM	#79 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Squat (Breathing) Bar x 10 40kg x 5 82.5kg x 20 Bench Bar x 5 40kg x 5 80kg x 5 80kg x 4 80kg x 4 Deadlift Bar x 5 50kg x 5 90kg x 5 122.5kg x 5 Bit of a headache after, not sure why. Massive pressure build up doing bench maybe. __________________ 137.5/97.5/150 @ 71

26-03-2010, 12:23 AM	#80 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	awsome work mate, congrates on the 3 PBS, Hmm headache, I am going to the doc tomorrow about mine, wont train until I get an answer. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html