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PostPosted: Sun Oct 30, 2011 2:26 pm 
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Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks.

This was the three weeks of programming:

Image

I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt.

Yesterday I did the Saturday in Week 3 - 10 sets of 3 reps of 75kg (not 72.5 as in pic).

Today I went to the gym and bench pressed my previous max, 80kg 3 times without a spot and 85kg twice without a spot as well. I tried for 90kg but was unable to lockout at the top because of the soreness in my triceps.

I'm going to rest my shoulders, chest and triceps -> No pressing exercises/dips etc, till Wednesday 2nd November and then retest. I'm pretty sure I would be good for 90kg (a +10kg/22lb increase) after my rest.

All, in all a 10kg increase in my max would have definitely made this 3 weeks worth it.

People complain about elbow pain from the excessive benching. I found that wearing elbow sleeves helped to keep the joint warm during the workout. I also massaged my forearms after every workout. This prevented any joint pain.

This also increased my shoulder pressing strength. Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well.

I am loving the results - definitely worth the three weeks of specialisation in the bench press.


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PostPosted: Wed Nov 09, 2011 12:37 pm 
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A question from a guy that doesnt know very much.

Did you do any kind of back/leg work while you did this?

Nice results btw, good job.


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PostPosted: Fri Nov 11, 2011 1:19 pm 
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Mini mahouse wrote:
A question from a guy that doesnt know very much.

Did you do any kind of back/leg work while you did this?

Nice results btw, good job.


Thanks, I was pretty happy with the results :cheers:

My Routine:

Mon: Bench + Rear Delt Exercise
Tue: Back/Biceps
Wed: Bench + Rear Delt Exercise
Thu: Legs
Fri: Bench + Rear Delt Exercise
Sat: Bench + Rear Delt Exercise
Sun: Rest

No added shoulder or tricep work.

For the rear delt exercise I did either reverse flyes/face pulls and swapped between them throughout the programme to not get bored.

Back work was pull ups and rows.
Leg work was squats and deadlifts.


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PostPosted: Sun Nov 13, 2011 9:49 pm 
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For your other lifts, did you push them hard, or were you in a sort of maintenance mode for those? I often wonder when I see specialization routines what I'd do about the rest of my body while concentrating on a particular lift.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Wed Nov 16, 2011 11:42 am 
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Jungledoc wrote:
For your other lifts, did you push them hard, or were you in a sort of maintenance mode for those? I often wonder when I see specialization routines what I'd do about the rest of my body while concentrating on a particular lift.

I was running stronglifts prior to doing this. So I just tried to get 5x5 on 80kg on my squats like normal. Didn't go to maintenance mode per se, I was still training with weights that were heavy for me.


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