critique ME Bench please!

[kingc_79]

critique ME Bench day please!

i feel that i need some work on shoulders and maybe a lil on traps and i reworked my me bench day. any tips

Floor press- work up to 1 rep max
weighted dips- 2 sets of 8
close grip bench- unsure
military press--2 sets of 8
maybe front raises in there somewhere
leg raises-3 sets 15

feel free to critique please

 

[kingc_79]

any suggestions would be greatly appreciated.

 

[spatts]

Keep the compound moves up front...the floor press and close grip bench should be done first. One to a 1RM and the other to a 3RM. Dips, military presses, and front raises are all good, but not in the bench plane...that may be ok for you, but where's the tricep and lat work?

Put leg raises on squat day.

 

[kingc_79]

i just forgot to add in the lats which is usually weighted pull ups, but the close grip bench is for tris, may add tri pushdowns. what order should i put these in

 

[kingc_79]

and the close grip bench will probably be incline

 

[kingc_79]

....

 

[leatherface]

As Spatts would say..
"M-1> = Main Move 1 (either to a 1 RM or for speed)
M-2> = Main Move 2 (usually a 3RM)

These are compound moves, and are done HEAVY. A PR is attempted EVERY TIME.

Accessory> = Isolated work for all the muscles that were involved that day. These are sometimes done for speed, sometimes super setted, sometimes with controlled negatives, sometimes it's one big long set with pauses, or drop sets...I just play it by ear and try to fatigue the muscle."

So try your Floor Press for MM1, Close grip for MM2, then do your tricep accessory work, followed by lat and shoulder, in that order. Hope that helped.

 

[kingc_79]

As Spatts would say..
"M-1> = Main Move 1 (either to a 1 RM or for speed)
M-2> = Main Move 2 (usually a 3RM)

These are compound moves, and are done HEAVY. A PR is attempted EVERY TIME.

Accessory> = Isolated work for all the muscles that were involved that day. These are sometimes done for speed, sometimes super setted, sometimes with controlled negatives, sometimes it's one big long set with pauses, or drop sets...I just play it by ear and try to fatigue the muscle."

So try your Floor Press for MM1, Close grip for MM2, then do your tricep accessory work, followed by lat and shoulder, in that order. Hope that helped.

yea, that did help thanks

 

[kingc_79]

spatts: it wouldnt let me give you any more karma, but thanks. ur always there to help out.

 

[kingc_79]

just got done w/ ME bench workout and this is how it went

Floor press-- up to 1 rep max-255lbs
inc close grip bench-up to 3rep max w/155lb, 175lb 1rep
stand military press- 2 sets of 10 w/85lbs(not sure weight of 6' bar)
weighted chins- 2 sets of 8 w/25lbs
tri press downs--2 sets w/stack(150lbs)
face pulls--2 sets of 8 w/80lbs

i done a box squat max for reference on my speed days b/c never done it and got 275lbs(weak legs i know) tried 295 but had to drop it.