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silent_revolver
New member
Ok to start off I am still 25 lbs away from my goal, hit a 375lbs bench today and a year ago I was struggling with 275. Here is my program while on and my bench jumped from 325 - 375 in 7 weeks. The volume and intensity is high, and I am wondering how I should tweak this workout when I am off.
I bench 2 times a week, One heavy day and one dynamic/hypertrophy day
Heavy day:
295lbs for 5 reps x 3 sets
315 for 3 reps x 5 sets
335 for 2 reps x 2 sets
225 for max x 1 set
I also mix in Kroc rows @ 120lbs for 28 right arm and 26 left arm
Followed by close grip incline bench and Dips with 90lbs strapped on for 5-6 reps
Dynamic day
245 for 2 reps (speed) x 10 sets
225 x 12 x 3
Incline DB press 110 x 6 x 4
Obviously I am on gear to be training at such volume, right now on Test 500mg EW and Anavar@ 50ED
How would you tweak the above program when OFF? I do quite bit of assistance work, plate raise, lateral raise and I throw in an overhead day when I am training my posterior chain (deadlifts, Kettlebell swings with 40kg, good mornings etc) so am just worried about overtraining.
I bench 2 times a week, One heavy day and one dynamic/hypertrophy day
Heavy day:
295lbs for 5 reps x 3 sets
315 for 3 reps x 5 sets
335 for 2 reps x 2 sets
225 for max x 1 set
I also mix in Kroc rows @ 120lbs for 28 right arm and 26 left arm
Followed by close grip incline bench and Dips with 90lbs strapped on for 5-6 reps
Dynamic day
245 for 2 reps (speed) x 10 sets
225 x 12 x 3
Incline DB press 110 x 6 x 4
Obviously I am on gear to be training at such volume, right now on Test 500mg EW and Anavar@ 50ED
How would you tweak the above program when OFF? I do quite bit of assistance work, plate raise, lateral raise and I throw in an overhead day when I am training my posterior chain (deadlifts, Kettlebell swings with 40kg, good mornings etc) so am just worried about overtraining.
