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Old 01-17-2015, 11:20 AM   #1
powerliftingforlife
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Default Powerliftingforlife's 10/20/Life w/ a Splash of Bench Specialization

Going to run a new log for at least 10 weeks to test Mike's (from the forum) bench program. I'll probably go back to my previous log afterwards because all the data is in there. Likely, my main training philosophy will always revolve around 10/20/life's 5x5 ramping program as it's been the best thus far for keeping my squat and deadlift moving forward. Deloading every 3rd week is also allowing for much more consistent lifting at or above 80%. Ultimately, I've come to the conclusion that lifting heavy ass weight as frequently as possible is a good way to sum up powerlifting programming.

-----------------------------------

Base line #s
Squat- 335x3 (I've only done this once @200lbs with my best form)
Dead- 345x5 (same as above)
Bench- 260x2 (same as above)

---------------------------------

Squat and Dead programming will remain the same.

------------------------------

Monday's Bench Routine (will be)
Pause bench- 4x3 straight weight
2board- 5,3,3 ramping
Military press or db front press- 2x5
Rear db laterals- 5x10-15
Side db laterals- 5x10-15
Hammer curls and forearms- 3x12

Last edited by powerliftingforlife; 01-17-2015 at 11:41 AM.
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Old 01-17-2015, 11:24 AM   #2
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You dont need the reverse bands but if you want to try them then put them after 2 board then do your shoulder press (light).
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Old 01-17-2015, 11:26 AM   #3
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Quote:
Originally Posted by miked96 View Post
You dont need the reverse bands but if you want to try them then put them after 2 board then do your shoulder press (light).
Cool, that was just a clerical error. Should I eliminate the reverse bands or replace it with floor press. I may have misread your write up. For the top part of the lift werent reverse bands optional? I did not see an option for over head press, so maybe thats for lockout?
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Old 01-17-2015, 11:35 AM   #4
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The article is just a template so I am sorry for the confusion. Just do what I wrote in the thread:
BOTTOM:Pause Bench 4x3 (same weight, stay there until you get all four sets)
MID:2 board or floor press 1x5, 2x3 (pyramid these up. Do the 5, add weight, 3, add weight, 3. Look to beat each week and you could rotate boards or do this same setup with floor press. Especially if you have chains. Floor press against chains would be my top recommendation now for transition)
ASSISTANCE
Military Press 2x5 (this would be optional, see how you feel)
Hammer Curls 3x12
rear delts 5x15

Dont worry about the top end portion.
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Old 01-17-2015, 11:36 AM   #5
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Quote:
Originally Posted by miked96 View Post
The article is just a template so I am sorry for the confusion. Just do what I wrote in the thread:
BOTTOM:Pause Bench 4x3 (same weight, stay there until you get all four sets)
MID:2 board or floor press 1x5, 2x3 (pyramid these up. Do the 5, add weight, 3, add weight, 3. Look to beat each week and you could rotate boards or do this same setup with floor press. Especially if you have chains. Floor press against chains would be my top recommendation now for transition)
ASSISTANCE
Military Press 2x5 (this would be optional, see how you feel)
Hammer Curls 3x12
rear delts 5x15

Dont worry about the top end portion.


No problem. Will do sir, exactly as written. I made the changes in my first post. Thanks a million man!
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Old 01-19-2015, 01:10 PM   #6
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Monday 1/19/2015
Bench specialization (by mike96)



Today felt very good and Im glad to have made the (somewhat) drastic change. This is something that will be noted. Once a trainee has learned his body to some degree he/she should not proceed with a program that isnt yielding good results. Fortunately I made the change after only 3 weeks.

Whatever I did in those three weeks, or didnt do, put my bench press in the shitter. Upon reflection, everyday for about 2 weeks I've come to my conclusion for the negative response:
1. I did not lift anything heavy for 3-4 weeks
2. Overtrained pectorals--not in my imagination--caused loss in strength and atrophy (bw weight is the same)
3. Havent worked midrange press in about 6 weeks

--------------------------------------

Pause bench press- 4x3 @ 205 (3 sec pause- will progressively lower pause to 1 sec over a 3 week wave)

2 board press- 245x3 255x3 270x3 (**I've previously hit 315+ so we'll see if chest press progression goes back up accordingly)

Standing bb press- 115x5 125x5

Db side laterals- 5 sets
ss
Db rear delts- 5 sets

band flys- 1 set x 25

band pushdowns- 1 sets x 25

Leg lifts


4th set of 205
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