[Amped]

This from IRONDUNGEON!!!

Benchpress 6-session Periodization Routine
by Reichart M

Part One
Try the following. This is written in percent of your 1 rep maximum. If you don't know your maximum for 1 rep. email me, I will tell you how to determine by reps you can do. Routine is assuming you are not in overtrained now. If you are, take week off first, then do 2 sessions of 4 sets- 8reps.

Do this 2 days per week. Something in the order of Montay - Thursday. No more than 2 days a week, and at least 72 hour recouperation between sessions. You will get at minimum 15 lbs on your lift in 5 sessions. Most will be 20 lb probably. Remember, this is percent of your maximum.

Session Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes
1 50x10 54x8 61x8 66x8 73x8 78x8
2 50x10 61x8 66x6 73x6 78x6 85x6
3 50x10 66x8 73x6 78x4 85x4 90x4
4 50x10 73x8 78x6 85x4 90x2 97x2
5 50x10 76x8 82x6 88x4 94x2
MAX DAY 50x10 64x5 76x3 85x1 95x1 MAX 15-20 lb over previous MAX x 1

Not all reps will be hit, depending on if you are used to high or low reps. But this is no matter. As long as you try as hard as you can. If there is many differences in the called for reps, adjust your max down maybe 5 lbs. After your new maximum, take 4-5 days away (rest) for your weighlifting. Then return and begin your normal routine. Or if you like your result and want more. email me. I will give you more sessions to give you 30 lbs more on your maximum. This is longer time (8 weeks). Enjoy.

Part Two
... It is really meant to be run after the one I put up on the newsgroup. It works better together. And it really is not mine, it was used in Germany with very much success, for peoples stuck in plateau. Keep in mind, it is for strength, can not expect a lot of size gain from it. But, , it is normally good for about 30 extra pounds. about 45 total with the first part. As you see, it is cycled intensity. Or as you call it here, periodization. But, it works.

Again, these are percentages of your new maximum. (new from first part). And again, done twice a week. Mon-Thur is perfect. Also, I forgot to mention in first part too. For chest, besides flat bench, only do 3 sets of fly, and 3-4 sets incline. So, here we go. Remember percent. Written as.. 1) 75% 4x6.. This means, 1st session, 75% of new max. 4 sets..6 reps. weight stays the same all sets, and reps. No pyramid. Of course, after a few warm up sets.

Session Percent Reps Notes
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 MAX 1 New Max day. You should have 30 new lbs to your maximum.

You can run these two cycles when you get again stuck on any lift. (large muscle group). But not more than 3 times in one year. Very intensive.


I think I am gonna start this next week!!! Hope you like it!!

[Rocky]

I'm hitting a wall on my bench now - might try this myself. Thanks for posting!

[thedon]

great post, i may have to try it out

[miniduck]

I'll start it next time I do bench, and I'll let you guys know how it goes if I remember.

[MaKaVeLi]

always good to spice things up with your bench routine, thanks for the post!

[pumpingiron]

Anybody had success with this?

[Amped]

^^Yeah on his website there are alot of people who gained between 10 to 20 lbs on their bench

[pumpingiron]

Originally Posted by Amped

^^Yeah on his website there are alot of people who gained between 10 to 20 lbs on their bench

10lbs is nothing!!! I'd rather suggest finding a good workout partner and a creatin supplement. I gained 40lbs on my bench in 5 weeks that way.

[Amped]

creatine makes some people bloat and break out!!!! Hey I am n ot saying this is the best thing in the world. Just an option for some!!

[jornT]

Looking at your customer title, you might want check out the WSB prgram for bench. I belive Johnny Bravo did it, so you could PM about it and how he liked it. Say hi for me!

[jornT]

Originally Posted by pumpingiron

10lbs is nothing!!! I'd rather suggest finding a good workout partner and a creatin supplement. I gained 40lbs on my bench in 5 weeks that way.

What if he plateau's after a supp and a partner? Some people would kill to at 10 lbs to there lifts in that amount of time.

[Bench_All_Day]

good post

[bevo]

Originally Posted by Amped

This from IRONDUNGEON!!!




Benchpress 6-session Periodization Routine
by Reichart M

Part One
Try the following. This is written in percent of your 1 rep maximum. If you don't know your maximum for 1 rep. email me, I will tell you how to determine by reps you can do. Routine is assuming you are not in overtrained now. If you are, take week off first, then do 2 sessions of 4 sets- 8reps.

Do this 2 days per week. Something in the order of Montay - Thursday. No more than 2 days a week, and at least 72 hour recouperation between sessions. You will get at minimum 15 lbs on your lift in 5 sessions. Most will be 20 lb probably. Remember, this is percent of your maximum.

Session Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes
1 50x10 54x8 61x8 66x8 73x8 78x8
2 50x10 61x8 66x6 73x6 78x6 85x6
3 50x10 66x8 73x6 78x4 85x4 90x4
4 50x10 73x8 78x6 85x4 90x2 97x2
5 50x10 76x8 82x6 88x4 94x2
MAX DAY 50x10 64x5 76x3 85x1 95x1 MAX 15-20 lb over previous MAX x 1

Not all reps will be hit, depending on if you are used to high or low reps. But this is no matter. As long as you try as hard as you can. If there is many differences in the called for reps, adjust your max down maybe 5 lbs. After your new maximum, take 4-5 days away (rest) for your weighlifting. Then return and begin your normal routine. Or if you like your result and want more. email me. I will give you more sessions to give you 30 lbs more on your maximum. This is longer time (8 weeks). Enjoy.

Part Two
... It is really meant to be run after the one I put up on the newsgroup. It works better together. And it really is not mine, it was used in Germany with very much success, for peoples stuck in plateau. Keep in mind, it is for strength, can not expect a lot of size gain from it. But, , it is normally good for about 30 extra pounds. about 45 total with the first part. As you see, it is cycled intensity. Or as you call it here, periodization. But, it works.

Again, these are percentages of your new maximum. (new from first part). And again, done twice a week. Mon-Thur is perfect. Also, I forgot to mention in first part too. For chest, besides flat bench, only do 3 sets of fly, and 3-4 sets incline. So, here we go. Remember percent. Written as.. 1) 75% 4x6.. This means, 1st session, 75% of new max. 4 sets..6 reps. weight stays the same all sets, and reps. No pyramid. Of course, after a few warm up sets.

Session Percent Reps Notes
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 MAX 1 New Max day. You should have 30 new lbs to your maximum.

You can run these two cycles when you get again stuck on any lift. (large muscle group). But not more than 3 times in one year. Very intensive.


I think I am gonna start this next week!!! Hope you like it!!

I haven't trained chest 2x/ week for abut 5 yrs so i thought i give this progam a try...it's only been 3 weeks and i've already put up about 10lbs more than normal...this program kicks ass. I want to do it for squats also but i'm not sure that squating 2x per week would be a good idea...i don't think i can recover that quickly.

You think I could still use the program but only squat once per week, making the first session last 5 weeks?