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Old 06-26-2013, 10:58 AM   #1
Kleurplaay
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Default Kleurplaay 'upper'/'lower' program

Since I started to burn out on a 3 day a week full body program, I started running 2 day split 4 times a week a couple of weeks ago. The program is as follows:

Deadlift day
Deadlift: go for 20 reps over 4 sets
Leg press: go for 30 reps over 3 sets
Seated leg curl: go for 30 reps over 3 sets
Calf raise: go for 30 reps over 3 sets
Ab pulldown/Cable crunch: go for 30 reps over 3 sets

Day off

Bench day
Bench press: go for 20 reps over 4 sets
Overhead press: go for 30 reps over 3 sets
Tricep exercise: go for 30 reps over 3 sets
Back exercise: go for 30 reps over 3 sets
Bicep curls: go for 30 reps over 3 sets

Day off

Squat day
Squat: go for 20 reps over 4 sets
Leg press: go for 30 reps over 3 sets
Seated leg curl: go for 30 reps over 3 sets
Calf raise: go for 30 reps over 3 sets
Ab pulldown/Cable crunch: go for 30 reps over 3 sets

Bench day
Bench press: go for 20 reps over 4 sets
Overhead press: go for 30 reps over 3 sets
Tricep exercise: go for 30 reps over 3 sets
Back exercise: go for 30 reps over 3 sets
Bicep curls: go for 30 reps over 3 sets

Day off


I'm currently eating well over maintenance and have been gaining weight at a steady pace. My deadlift and squat have been going up but my bench has just sort of... stopped. I got to benching 4*5 70kg and never really got any further than that and can't figure out what the problem is. Any help would be appreciated.

Last edited by Kleurplaay; 06-26-2013 at 11:25 AM.
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Old 06-26-2013, 11:12 AM   #2
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Nice. Splitting things up will boost the effort in each session and increase the recovery.
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Old 06-26-2013, 11:13 AM   #3
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Why two bench days? Im benching and pressing the same weight as you and i was stuck at 67.5 kg on the bench and one thing that helped me was to deload but do more reps. I deloaded to 62.5 kg and had a 20 rep goal instead of 15 over 3 sets, when i got back to 67.5 kg i got all 15 reps. Also watch Dave Tates " So you think you can bench" if you havent
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Last edited by OHDL; 06-26-2013 at 11:21 AM.
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Old 06-26-2013, 11:20 AM   #4
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Originally Posted by OHDL View Post
Why two bench days? Im benching and pressing the very same weight as you, i was stuck at 67.5 kg on the bench and one thing that helped me was to deload but do more reps. I deloaded to 62.5 kg and had a 20 rep goal instead of 15 over 3 sets, when i got back to 67.5 kg i got all 15 reps. Also watch Dave Tates " So you think you can bench" if you havent
Benching twice a week just kind of made sense I guess because I feel I recover faster from upper body training than I do from lower body training and it worked for me up to this point. Lower weight higher reps might be worth a try indeed. And I have actually watched that video series, I'm no pro but I feel that my bench technique is decent enough for it not to be holding me back noticeably.

Thanks for the reply!
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Old 06-26-2013, 11:22 AM   #5
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Originally Posted by Kleurplaay View Post
Benching twice a week just kind of made sense I guess because I feel I recover faster from upper body training than I do from lower body training and it worked for me up to this point. Lower weight higher reps might be worth a try indeed. And I have actually watched that video series, I'm no pro but I feel that my bench technique is decent enough for it not to be holding me back noticeably.

Thanks for the reply!
Dont fix it if its not broken man.
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Old 06-26-2013, 11:25 AM   #6
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Dont fix it if its not broken man.
Thing is that my benching approach does seem to be somewhat broken .
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Old 06-26-2013, 11:32 AM   #7
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frequency on the bench helps a lot of people. same goes for the squat
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Old 06-26-2013, 11:34 AM   #8
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Quote:
Originally Posted by Kleurplaay View Post
Thing is that my benching approach does seem to be somewhat broken .
Try a small deload, go down to 65 kg and make your goal 25 over 4 sets. When you come back you'll smash through your stalled weight (also i went back down to the previous rep goal when i got back to my stalled weight ), well it worked for me Oh and more food
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BTNP: 50 kg x 5 (60 kg x 5)

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Last edited by OHDL; 06-26-2013 at 11:41 AM. Reason: Adding something.
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Old 06-26-2013, 12:00 PM   #9
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Whatever you do, make sure you get confirmation of this from an experienced lifter, but from what I can see...

Looks like not quite enough back work, relative to other things.

And this is probably just a preference, but I would be tempted to put one kind of back work between bench and ohp, then another after ohp.

ymmv, as they say. And again, definitely get at least a second opinion (of course).

But as for what might be holding back the bench? No idea, sorry.
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Old 06-26-2013, 02:58 PM   #10
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Quote:
Originally Posted by Kleurplaay View Post
Benching twice a week just kind of made sense I guess because I feel I recover faster from upper body training than I do from lower body training and it worked for me up to this point.
i'm the same way. i only started making progress on bench when i trained upper body more frequently and with more volume.
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