Increasing Strength

[BendtheBar]

Originally Posted by Fazc

I like that a lot Btb, because it will give you an actual number to base your next 2 week block on, which is very valuable.

On the other day are you sticking to multiple triples? I'll be doing multiple triples on the CGBP.

I am thinking of something like:

Week 1

--Close Grip Bench Press, 6 x 3
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Week 2

--Close Grip Bench Press, 6 x 3 – Last triple go for MAX REPs. If I hit 5 reps, add weight to this lift next cycle.
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

I don't necessarily want to work towards a max triple quite yet on CGBPs, as I am still testing my body's ability to handle this structure, so I am going to try an "all out" set on week 2 as a method to judge if I am ready for a weight addition.

As always, interested in anyone's feedback...

[gaspers04]

Looking good Steve.

[Fazc]

Originally Posted by BendtheBar

I don't necessarily want to work towards a max triple quite yet on CGBPs, as I am still testing my body's ability to handle this structure, so I am going to try an "all out" set on week 2 as a method to judge if I am ready for a weight addition.

Yep, I think that's sensible. If you have anything left in week 2 it's really your last chance to completely fatigue everything before you get a week off. Due to programming of the routine the week off is actually about 9 days (Friday to next Monday for example) so you really should be completely *done* by the time your last session of week 2 ends.

I'm leaning towards keeping it specific, 6 more triples of regular grip benching. So something like this:

Week 1, Day 1: CGBP - 6 triples
Bench Press - 6 triples

Week 1, Day 4: Bench Press - 8 singles
CG 3 Boards - 6 triples

I don't think I'll differentiate much between the (heavy) weeks. I may reverse the order on Day 1 to do Benches first, followed by CGBP.

[gaspers04]

See if I am getting this, 1 lift specific move and 1 accessory move per workout?

[BendtheBar]

Originally Posted by gaspers04

See if I am getting this, 1 lift specific move and 1 accessory move per workout?

You got it. 2 major exercises per workout on heavy days. Really whatever makes sense for you.

[BendtheBar]

Originally Posted by Fazc

Yep, I think that's sensible. If you have anything left in week 2 it's really your last chance to completely fatigue everything before you get a week off.

Excellent point. Something I hadn't considered.

I'm leaning towards keeping it specific, 6 more triples of regular grip benching. So something like this:

Week 1, Day 1: CGBP - 6 triples
Bench Press - 6 triples

Week 1, Day 4: Bench Press - 8 singles
CG 3 Boards - 6 triples

I don't think I'll differentiate much between the (heavy) weeks. I may reverse the order on Day 1 to do Benches first, followed by CGBP.

Simple and effective.

I have never tried close grip board presses. I need to give them a try.

[gaspers04]

Close Grip Boards feel pretty good.

[BendtheBar]

Tentative 6 Day Approach

Will be testing and refining over the next couple weeks, but here is what I am thinking:

• Day 1 – Bench (A Workout)
• Day 2 – Squat/Dead (A Workout)
• Day 3 – OHP/Bench (B Workout)
• Day 4 – Squat/Dead (B Workout)
• Day 5 – Bench (C Workout)
• Day 6 - Squat/Dead (C Workout)

Bench Workouts

Bench A Workout
Week 1

--Heavy Singles x 8 reps, same weight.
--2 Board Press, 6 x 3

Week 2

--Heavy Singles x 3 reps, same weight as week one, then 3 ramping singles with last rep as possible PR attempt.
--Drop weight, 3 sets of doubles.
--Drop weight, 3 sets of triples.

Bench B Workout
--Military Press, 1234MAX. Start with 185 for one rep, then 185 for 2 reps… 5th set is 185 for MAX reps. Add weight if I hit 8+ reps.
--One Arm Dumbbell Press…TBD
I need quite a few warmup sets on military presses before I “give it”, so I find 1234MAX works well.

Bench C Workout

Week 1

--Close Grip Bench Press, 6 x 3
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Week 2

--Close Grip Bench Press, 6 x 3 – Last triple go for MAX REPs. If I hit 5 reps, add weight to this lift next cycle.
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 8 reps, same weight.
--Sumo (Possible Deficit) Deadlifts, 6 x 3

Squat/Deadlift B Workout
--High Box Squats, 6 x 3
--Rack Pulls, 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 reps, same weight.
--Squats with chains TBD

*Need to get chains, or create ghetto chains.
** Might add Shrugs from time to time.
***Each squat/deadlift session also includes a few sets of weighted situps and side bends.

[gaspers04]

Are you starting a new training log or continuing with the previous.

[BendtheBar]

Originally Posted by gaspers04

Are you starting a new training log or continuing with the previous.

Good question. Maybe I should start a new one.

Also, I need to find a way to create some ghetto chains.