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

12-01-2010, 10:50 PM

Hey all!

In a foolhardy attempt to rehab my tight/painful left hip cum lower back I headed to the gym this afternoon to bang out some band squats and Turkish getups (both at very light weights). Turns out a law degree does not qualify me as a physio or other remedial training expert and I can now no longer walk (a slight exaggeration but I am in a lot of pain and have significantly reduced mobility in my hip)

I have stuffed my painful bits completely and i am certain that squatting and deadlifting (at anything like weight) are out of the question for the next few weeks (I'm gutted as I was progressing nicely on both).

I intend to keep my linear progression going on the bench and press (if I can stand with weight added) and wonder what the brains trust here thinks is a decent way to go about it.

As I see it could either move bench and press to every session, alternating each as the 'main lift' on an incremental 3x5 (with the other perhaps being a few higher rep sets to get the overall volume up enough to spur progress?). Or perhaps I could drop back to two sessions a week and alternate a heavy 5x5 (or so) sets across for each exercise with some accessory work thrown in?

I do not want to stop progressing but I am worried without the stimulus of heavy squatting (in particular) I'm losing a potent mechanism in my workouts and I'm not entirely sure how to replace it.

Would apprecite your thoughts!

Oli · 12-01-2010, 11:04 PM

You've pretty much got the right idea. I'd try something like 5x5 without the squats and deadlifts.

Kyle Aaron · 12-01-2010, 11:19 PM

Go to the physio.

13-01-2010, 01:12 AM

Quote:

Originally Posted by Kyle Aaron

Go to the physio.

Bloody OATH!

13-01-2010, 08:01 AM

I would have to agree with kyle, go see a physio.

Bluey · 13-01-2010, 08:44 AM

foam roller + Physio

NPR · 13-01-2010, 08:47 AM

When my back was stuffed I didn't squat for 6 months and deadlift for a year.

I saw a physio and did heaps of the following exercises.

Bench, Board Press, Heavy negatives, band bench, kettlebell bench
Chins
Dips
DB Rows
Seated Military Press
Upright rows
Tricep Pressdowns
Curls

PTC · 13-01-2010, 11:59 AM

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.

Joel · 13-01-2010, 12:37 PM

Hey buddy!

This is not good to hear and sounds like our discussion we had the other day regarding the problems I had with my lower back, hamstrings.

As I suggested def go and see a Physio and they will be able to sort you out with exercises etc - they will also tell you not to squat or deadlift - even doctors tell me not to squat and deadlift EVER lol....

Def do not squat or deadlift till your physio has given you the all clear or till you have fully recovered.

When it last happened to me I did not squat or dead for around 6 weeks - and I gave myself plenty of time to recover - also lots of aids to help me recover - i.e foam and PVC pipe roller (we have the PVC at the gym), heat packs, heaps of stretching etc etc

When I was recovering I did a great bench program that is based off a russian program - I had GREAT gains with it and if bench is your weakness then its perfect to get your form, set up, and work on weakness down pat - bench was always my weakness and being injured was nearly a blessing due to me spending a full 4-5 weeks focusing on bench and nothing but the bench!

Come into the gym whenever - even if your not training and I will show you the program and give you abit of a run down on how to do it, deload, supplement work etc!

13-01-2010, 01:54 PM

Thanks for the input all!

I've got an appointment with a physio tomorrow so we'll see what drops out of that.

NPR: sweet list of exercises! What is a negative in respect of a benchpress? Sounds intriguing!

Markos: thanks for the advice, should my being a fairly new trainee affect my approach? I have no glaring weakness on the bench except for the fact I can only press 75kg for 3 sets of 5 (i.e. I am weak on the entire movement, no one place more than the other just yet). Thus far adding 2-5kg to the bar every bench session has worked a treat (it's taken me from 35kg for 3 sets of 5 about a month ago to where I am now) - why would a simple progressive approach not continue my progress?

Is there greater benefit to be had by mixing up speed work and heavy work for a generally piss-weak trainee like me? (I shall google speed work because I don't quite know what it is and perhaps get back to you with more specific Q's if that's OK?)

Joel: Mate I'm pretty much couch bound today but should be mobile by tomorrow so I'll come in and touch base

In some ways you're right, this is a golden opportunity to get on top of my two major weaknesses (upper body and overhead strength), but I am painfully aware that I squat and deadlift less than fully grown females so I do not want to regress too far on that front either haha

Thanks again guys!

12-01-2010, 10:50 PM	#1 (permalink)
pseudonym Guest Posts: n/a	Press/bench (upper body) centric strength program Hey all! In a foolhardy attempt to rehab my tight/painful left hip cum lower back I headed to the gym this afternoon to bang out some band squats and Turkish getups (both at very light weights). Turns out a law degree does not qualify me as a physio or other remedial training expert and I can now no longer walk (a slight exaggeration but I am in a lot of pain and have significantly reduced mobility in my hip) I have stuffed my painful bits completely and i am certain that squatting and deadlifting (at anything like weight) are out of the question for the next few weeks (I'm gutted as I was progressing nicely on both). I intend to keep my linear progression going on the bench and press (if I can stand with weight added) and wonder what the brains trust here thinks is a decent way to go about it. As I see it could either move bench and press to every session, alternating each as the 'main lift' on an incremental 3x5 (with the other perhaps being a few higher rep sets to get the overall volume up enough to spur progress?). Or perhaps I could drop back to two sessions a week and alternate a heavy 5x5 (or so) sets across for each exercise with some accessory work thrown in? I do not want to stop progressing but I am worried without the stimulus of heavy squatting (in particular) I'm losing a potent mechanism in my workouts and I'm not entirely sure how to replace it. Would apprecite your thoughts! Last edited by pseudonym; 12-01-2010 at 10:52 PM. Reason: Clarity of punctuation

12-01-2010, 11:04 PM	#2 (permalink)
Oli Active Member Join Date: Nov 2009 Location: Newcastle Gender: Posts: 3,000	You've pretty much got the right idea. I'd try something like 5x5 without the squats and deadlifts. __________________ 5/3/1 Crew.

12-01-2010, 11:19 PM	#3 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Go to the physio. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

13-01-2010, 08:44 AM	#6 (permalink)
Bluey Regular Member Join Date: Sep 2009 Location: Canberra, ACT Gender: Posts: 319	foam roller + Physio __________________ Lifts: Deadlift: 260kg Squat: 215kg Powerclean: 115kg Bench: 125kg Overhead 100kg at 128kg bw RAW.

13-01-2010, 08:47 AM	#7 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	When my back was stuffed I didn't squat for 6 months and deadlift for a year. I saw a physio and did heaps of the following exercises. Bench, Board Press, Heavy negatives, band bench, kettlebell bench Chins Dips DB Rows Seated Military Press Upright rows Tricep Pressdowns Curls __________________ Bigger Faster Stronger

13-01-2010, 08:01 AM	#5 (permalink)
toasted Guest Posts: n/a	I would have to agree with kyle, go see a physio.

13-01-2010, 11:59 AM	#8 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	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.

13-01-2010, 12:37 PM	#9 (permalink)
Joel Active Member Join Date: Aug 2009 Gender: Posts: 3,596	Hey buddy! This is not good to hear and sounds like our discussion we had the other day regarding the problems I had with my lower back, hamstrings. As I suggested def go and see a Physio and they will be able to sort you out with exercises etc - they will also tell you not to squat or deadlift - even doctors tell me not to squat and deadlift EVER lol.... Def do not squat or deadlift till your physio has given you the all clear or till you have fully recovered. When it last happened to me I did not squat or dead for around 6 weeks - and I gave myself plenty of time to recover - also lots of aids to help me recover - i.e foam and PVC pipe roller (we have the PVC at the gym), heat packs, heaps of stretching etc etc When I was recovering I did a great bench program that is based off a russian program - I had GREAT gains with it and if bench is your weakness then its perfect to get your form, set up, and work on weakness down pat - bench was always my weakness and being injured was nearly a blessing due to me spending a full 4-5 weeks focusing on bench and nothing but the bench! Come into the gym whenever - even if your not training and I will show you the program and give you abit of a run down on how to do it, deload, supplement work etc!

13-01-2010, 01:54 PM	#10 (permalink)
pseudonym Guest Posts: n/a	Thanks for the input all! I've got an appointment with a physio tomorrow so we'll see what drops out of that. NPR: sweet list of exercises! What is a negative in respect of a benchpress? Sounds intriguing! Markos: thanks for the advice, should my being a fairly new trainee affect my approach? I have no glaring weakness on the bench except for the fact I can only press 75kg for 3 sets of 5 (i.e. I am weak on the entire movement, no one place more than the other just yet). Thus far adding 2-5kg to the bar every bench session has worked a treat (it's taken me from 35kg for 3 sets of 5 about a month ago to where I am now) - why would a simple progressive approach not continue my progress? Is there greater benefit to be had by mixing up speed work and heavy work for a generally piss-weak trainee like me? (I shall google speed work because I don't quite know what it is and perhaps get back to you with more specific Q's if that's OK?) Joel: Mate I'm pretty much couch bound today but should be mobile by tomorrow so I'll come in and touch base In some ways you're right, this is a golden opportunity to get on top of my two major weaknesses (upper body and overhead strength), but I am painfully aware that I squat and deadlift less than fully grown females so I do not want to regress too far on that front either haha Thanks again guys! Last edited by pseudonym; 13-01-2010 at 03:59 PM.