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Default LIME Bench Press Workout
by BendtheBar 07-18-2011, 04:20 PM



“LIME” Bench Press Workout - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

LegosInMyEgos (LIME) Bench Press Workout

Step 1: take ~70% of your max, this is your rep out weight for day 1 of the first week.
Step 2: Identify a week spot in your bench, and plan your 2nd bench day around that. For example, if you're triceps are your weak point, you would do floor bench or close grip bench.


The routine itself

Bench Day 1

1 Bench press- work up to ~70% of your max(you're adding 5-10 lbs a week). You follow this with 3x3 with 20-30 lbs more than your 70% DEPENDING ON HOW MANY REPS YOU GOT WITH 70%. 5-7 reps= bump 20 lbs 8-9 reps= bump 25 lbs 10+ reps= bump 30lbs
2 Chest accessory (I suggest DB's)
3 Shoulder accessory(I suggest DB's)
4 Tricep accessory( I suggest skulls dips or pushdowns)
5 Back accessory( pull ups) *optional

Bench day 2


1 Heavy bench movement based on your weakness- work up to 4x5 weight which puts you @ a RPE of 8.5 for week 1. Add 5 lbs a week.
2 Chest accessory (I suggest DB's)
3 Shoulder accessory(I suggest DB's)
4 Tricep accessory( I suggest skulls dips or pushdowns)



notes

1. You can adjust the amount of weight added each week to the bench based on how long you want the cycle to be.
2. You should drop the heavy weakness movement 2 weeks before you max and instead do light weight to peak.
3. When the weakness based movement becomes too hard, move onto another movement starting @ a 8.5-9 RPE
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Last edited by BendtheBar; 07-18-2011 at 04:35 PM.
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Old 11-04-2011, 11:23 PM   #2
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Just so it's known, I have since created LIME bench version 2, and have had much better results than with version 1, even though my results with v1 were good.

Went from a 360 bench to.....





and this was at 180 lbs
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Old 11-05-2011, 06:53 AM   #3
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Old 11-05-2011, 06:04 PM   #4
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I haven't made a write up for it yet, it's pretty complicated
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Old 11-05-2011, 07:09 PM   #5
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