Press/bench (upper body) centric strength program - Page 2 - Ausbb

Bluey · 13-01-2010, 03:52 PM

Hey mate, be sure to say gday if you see me in powersports, im 6"6 and kinda hard to miss

Not sure if we've met before?

PTC · 13-01-2010, 03:57 PM

If you were fully fit and able to train properly, its a no brainer, stick with what your doing.

But if your looking to speed up progress for a single lift in a short time, then specialization works. Full stop.

there are also plenty of different programs. I would go and see Joel and try his Russian one, you would be mad not to.

13-01-2010, 04:34 PM

Blue: not sure if we've met formally though I suspect that you were in mid last week training with Blake for the up coming PTC comp? I would've been the fellow getting about in old adidas lifting shoes and an awful attempt at a beard!

shall have to get formally acquainted at some point!

Markos: I dig that reasoning, I'll drop in on Joel and have a chat shortly.

Joel: I'll be in for a chat shortly

13-01-2010, 04:38 PM

Quote:

Originally Posted by PTC

The 5x5 program is NOT the best way to increase bench press, far from it. Its no better that 4x6 or 6x4. Your just using basic principles of progressive resistance.

The bench needs to be attacked from your weakness. You need to determine the weakest part of your bench.

is it speed off the chest, is it lockout?

Twice a week bench sessions, one based on speed, one on heavy weights, supplemented by extensive tricep work.

Big Nick has added over 30kg to his bench in around 8 months doing this, Dave added 27.5kg, I have around 6 clients who undertook this program with briliant results.

The problem for most of you is it doesnt fit into your structured 3 x week 5 x 5 programs.

When specializing, only do one exercise at a time, you simply maintain the other lifts.
This fits in perfect with you as your injured at the moment.

The bench press used to be Nicks weakest lift, at 147.5kg, thats no longer the case.

Just the info I was looking for. Thank you.

Bluey · 14-01-2010, 08:21 AM

Quote:

Originally Posted by pseudonym

Blue: not sure if we've met formally though I suspect that you were in mid last week training with Blake for the up coming PTC comp? I would've been the fellow getting about in old adidas lifting shoes and an awful attempt at a beard!

shall have to get formally acquainted at some point!

With the fold down squat stand for overhead presses? I remember you mate. Ill be in this arvo but usually there mon-weds-fri.

14-01-2010, 10:17 AM

haha yeah that's me! dodgy home made squat stands for the win!

I'm a mon wed fri type of guy as well but will wait out until after my physio appointment to see if that needs to change for a bit

Joel · 18-01-2010, 08:49 AM

hows the back big man???

18-01-2010, 12:47 PM

Mate the back is fine as it happens - it's my SI joint that's got dramas hahaha.

I'll explain it in proper detail next time we're chatting but basically I have a very nasty technical flaw in my squat wherein I shift my weight onto my left foot on the way up. This causes my SI (hip) joint to slide out of place and generally ****s the musclature in the area, I've not done any significant damage but I have to scale back the weight and address this issue (the physio was awesome, I took a few of my squat video's along and she analysed them and pointed out what was happening - it's quite subtle but noticeable once you know what to look for).

Physio poked and prodded me back into place and said to spend a bit of time getting my weight to distribute evenly on the way up and the rest will take care of itself.

Gonna do your bench program as written (with a few light sets of squats to start) to give myself time to heal (I have aggravated the muscles of my lower back and abs and they need some deload time - they are not injured per se but have been working so hard to stabilise my misaligned hip that they're all worn out).

Will come in and sort out the missus' membership shortly too (I'll be in later this afternoon though so will probably miss you this time round).

Lookin forward to the challenge too!

PTC · 21-01-2010, 12:29 AM

Start doing lunges, single limb exercises are underused.

13-01-2010, 03:52 PM	#11 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 319	Hey mate, be sure to say gday if you see me in powersports, im 6"6 and kinda hard to miss Not sure if we've met before? __________________ Lifts: Deadlift: 260kg Squat: 215kg Powerclean: 115kg Bench: 125kg Overhead 100kg at 128kg bw RAW.

13-01-2010, 03:57 PM	#12 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	If you were fully fit and able to train properly, its a no brainer, stick with what your doing. But if your looking to speed up progress for a single lift in a short time, then specialization works. Full stop. there are also plenty of different programs. I would go and see Joel and try his Russian one, you would be mad not to.

13-01-2010, 04:34 PM	#13 (permalink)
pseudonym Guest Posts: n/a	Blue: not sure if we've met formally though I suspect that you were in mid last week training with Blake for the up coming PTC comp? I would've been the fellow getting about in old adidas lifting shoes and an awful attempt at a beard! shall have to get formally acquainted at some point! Markos: I dig that reasoning, I'll drop in on Joel and have a chat shortly. Joel: I'll be in for a chat shortly

14-01-2010, 10:17 AM	#16 (permalink)
pseudonym Guest Posts: n/a	haha yeah that's me! dodgy home made squat stands for the win! I'm a mon wed fri type of guy as well but will wait out until after my physio appointment to see if that needs to change for a bit

18-01-2010, 08:49 AM	#17 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	hows the back big man???

18-01-2010, 12:47 PM	#18 (permalink)
pseudonym Guest Posts: n/a	Mate the back is fine as it happens - it's my SI joint that's got dramas hahaha. I'll explain it in proper detail next time we're chatting but basically I have a very nasty technical flaw in my squat wherein I shift my weight onto my left foot on the way up. This causes my SI (hip) joint to slide out of place and generally ****s the musclature in the area, I've not done any significant damage but I have to scale back the weight and address this issue (the physio was awesome, I took a few of my squat video's along and she analysed them and pointed out what was happening - it's quite subtle but noticeable once you know what to look for). Physio poked and prodded me back into place and said to spend a bit of time getting my weight to distribute evenly on the way up and the rest will take care of itself. Gonna do your bench program as written (with a few light sets of squats to start) to give myself time to heal (I have aggravated the muscles of my lower back and abs and they need some deload time - they are not injured per se but have been working so hard to stabilise my misaligned hip that they're all worn out). Will come in and sort out the missus' membership shortly too (I'll be in later this afternoon though so will probably miss you this time round). Lookin forward to the challenge too!

21-01-2010, 12:29 AM	#19 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Start doing lunges, single limb exercises are underused.