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Old 02-06-2012, 02:57 PM   #41
big_swede
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Join Date: Apr 2010
Location: sweden
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6/2 - Bench Day


Comments: Ive had it with programming!!! I have thought alot about this lately and I have more or less decided to go back to basics. Just plain barbell lifts, heavy weights and no fuss, waveloading as the main principle and I used it for the bench today, it felt great.

One bench day, one squat day, one OHP / Clean day and one deadlift day.

I will go by the advice that i give to all beginning trainees who asks - 75% of your time spent in the gym should be dedicated to one of the king lifts, rest of the time, do whatever you want.

So today I benched..


Bench Press
Warmups, then worked up to...
1x120kg
1x125kg

3x105kg
3x105kg Paused
3x105kg

2x110kg
2x110kg Paused
2x110kg

Paused (2s)
5x90kg
5x90kg
5x80kg
5x80kg
5x80kg

CloseGrip
5x80kg
5x80kg

Snatch Grip
12x50kg
12x50kg

*Awesome Benching today. Form felt superb.

JM Press
8x40kg
8x50kg
8x55kg
11x40kg
9x40kg

*First Time I did this and I loved it, hit my triceps really good.

Cable Pushdowns
4x12x40kg

Looking forward to next session allready. Great training today.
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