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Old 04-15-2012, 02:29 PM   #11
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Originally Posted by BendtheBar View Post
Varying the volume to me isn't as important as adding volume, so yes, I could work variations. I have 2 primary goals:

1) More volume at 85% ish.
2) A defined progression approach.

I need to know I am making progress with this system. So whether it be a rep goal system, or whatever I choose, it must have work where I am pushing things and can compare workouts for progress. I have ideas in my head right now and will share them in a bit.

I certainly can work variations with this.
This is sort of what's swimming around in my noggin at the moment for post-meet training:

Day 1 (Hard and heavy):

Bench Press (sling or shirt) - 6x2
2-3 Board Press - 3x2

Day 2 (Raw and higher rep, with shorter rest periods):

Bench Press - 3 x 10-12
Close Grip - 3 x 10-12

Day 3 (Mediumish):

Reverse Band Bench Press - 5x5
Reverse Band Close Grip - 3x5

A loose H/L/M across the week.
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Old 04-15-2012, 03:08 PM   #12
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I ran high frequency bench recently. I liked it, and made progress, and then got injured! I think with a little deload time it would have been great.
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Old 04-15-2012, 03:08 PM   #13
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That looks nice and sound Fazc.

I forgot to add, did raw benching yesterday and I really notice my biceps hating me. I think I need to get some biceps in.
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Old 04-15-2012, 03:13 PM   #14
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That looks nice and sound Fazc.

I forgot to add, did raw benching yesterday and I really notice my biceps hating me. I think I need to get some biceps in.
I'm right there with you, unfortunately.

I was going to mention this in my log, but may as well note it here my right brachioradialis has been giving me a lot of trouble lately. I really need address some balance post-meet.

I think I'll be doing a lot more parallel grip chins, rather than direct bicep work.
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Old 04-15-2012, 03:37 PM   #15
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-That is something I dealt with especially if your squatting multiple times a week also. I would suggest getting some elbow sleeves and training with them now. My arms would feel like they were going to fall off whenever I squatted or benched. They eventually adapted but an ounce of prevention.

My experience for what its worth:

-I think its really important to listen to your body if your going to tackle high frequency benching. Having strict guidelines can get you hurt because you may not be fully recovered to do the planned work.

-I benched three days a week before my last meet.

-I would warm up and hit a single that would tell me how I was feeling that day. It started at 365 something I could pause triple. If that was easy then I would go heavier. This was my indicator for the days training.

-I loosely stuck to a H/M/L guideline for backoffs. Monday was flat bench based off of the training max but wed could be speed bench or military, and friday was supposed to be incline. It doesnt have to be bench.

-My overall goal was the body of work in itself. I wanted to get stronger in a fatigued state so when I rested, I would get a rebound.
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Old 04-15-2012, 04:13 PM   #16
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That looks nice and sound Fazc.

I forgot to add, did raw benching yesterday and I really notice my biceps hating me. I think I need to get some biceps in.
Star doing Hammer curls 3 sets of 12 and reverse BB curls 3 sets of 20 with light weights.

I feel these really help with elbow/bicep pain and helps prevent tendonitis. Don't think about building muscle with these movements, they are all about keeping the elbow tendons conditioned and strong.
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Old 04-15-2012, 04:38 PM   #17
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Never been a fan of high volume. High weight at your sticking point is better in my opinion.
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Old 04-15-2012, 07:40 PM   #18
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I would suggest Metal Militia.
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Old 04-15-2012, 08:01 PM   #19
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Al Davis?
Haha, might as well call him Al Davis! Naw but this guy makes Al look small in stature..LOL Played OL for Prairie View and i had no idea George was that strong, seeing that we grew up together!

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Old 04-15-2012, 08:04 PM   #20
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Sorry to hijack btb, but yea he does it atleast 2x a week that i know of for sure.



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