Please Scroll Down to See Forums Below OK guys, I'm tired of the bull shit. I have been lifting for a fre years now, about about a year and a half as a powerlifter. I'm hurting bad though. I'm not seeing many gains period. Granted, I theres time I don't bust it in the gym as hard as I should, and I know I'm not getting enough food but thats all comming to a halting stop. We have been adding some BB types of lifts in our routine and some of us are showing some great results but I'm not, far from it to be exact. I/m about 5'8, benching 285. I haven't came up but maybe 10 pounds since this time last year. I did take some time off during hunting season but still, I should be alot stronger. Someone please give me a routine, tell me a place to get one, something. I am tired of the crap. I want to get strong and I have a long way to go and I know theres alot of extremly knowledgable lifters that frequent the boards so please, help a guy out!!!
Serious Bench routine
- Thread starter Grantsdu
- Start date
erickthegreat11
New member
My max was 240# last I tried, it should be about 250# by now. Im in the same boat as you, because if I kept to this schedule my bench press would easily be 80 pounds more at least. It looks like over kill at first, but it really starts to work in a few weeks. If you've never done weighted dips before, start out slow and do not go too low because many people on this board say thats why they get injured.
day 1:
Narrow bench 3x6, DB press (one arm) 3x6, JM Press 6x3, forearm curls 6x3, reverse forearm curls 3x6
day 2:
nothing
day 3: Weighted dips 3x6, wide bench press 3x6, Squat 3x6, quadriceps extensions 3x6, calf raises with 2x4 board 3x6 reps
day 4: deadlift 3x6, pull ups 3x6 (no weight added), seated rows 3x6, upright rows 3x6, dumbell curls 2x6, incline curls 2x6, bent over rows 3x6
I warm up thouroughly on the compounds, and wait 3 minutes between each set. Ive cut down work out time by combining exercises. For example: when I do the JM press, I start a stop watch, then do forearm curls, then set another stop watch, and go and do JM press, and so on accomplishing two lifts in the same time as one lift. Every exercise is 6 reps for 3 sets.
day 1:
Narrow bench 3x6, DB press (one arm) 3x6, JM Press 6x3, forearm curls 6x3, reverse forearm curls 3x6
day 2:
nothing
day 3: Weighted dips 3x6, wide bench press 3x6, Squat 3x6, quadriceps extensions 3x6, calf raises with 2x4 board 3x6 reps
day 4: deadlift 3x6, pull ups 3x6 (no weight added), seated rows 3x6, upright rows 3x6, dumbell curls 2x6, incline curls 2x6, bent over rows 3x6
I warm up thouroughly on the compounds, and wait 3 minutes between each set. Ive cut down work out time by combining exercises. For example: when I do the JM press, I start a stop watch, then do forearm curls, then set another stop watch, and go and do JM press, and so on accomplishing two lifts in the same time as one lift. Every exercise is 6 reps for 3 sets.
I need a specific routine please. One that hits the tris hard for a raw bencher. Come on guys. I have brought my cheast a long way. I can't gain any stregenth in oy tris at all. Its killing my bench. I can come off my cheast 3.5 inches with 40 more pounds more than I can lock out!!
first of all what are you currently doing for your triceps?
secondly have you read all the articles at www.elitefts.com
secondly have you read all the articles at www.elitefts.com
Skull Crushers one night a week. 3 sets, 8, 6, 4,
Board Presses with bands
push downs 3x10
have just added weighted dips to see if that will help anything.
I'm probably going about it all wrong but I thought I was doing something that would work...once again, I thought wrong.
Board Presses with bands
push downs 3x10
have just added weighted dips to see if that will help anything.
I'm probably going about it all wrong but I thought I was doing something that would work...once again, I thought wrong.
BigWh1tey
New member
speedwork and heavy tri's (westside), will give you a great foundation. When your conditioning and recovery improves move on to Metal Militia training.
PS. if you ain't hitting the gym hard and you take time off to hunt then I think your lack of gains in the strength dept. may be a matter of self discipline.
www.nazarethbarbell.com
PS. if you ain't hitting the gym hard and you take time off to hunt then I think your lack of gains in the strength dept. may be a matter of self discipline.
www.nazarethbarbell.com
I think you answered most of your own question there....your diet isn't good, you dont put forth 100% all the time and you had taken a short layoff. You must be consistent to make good gains.my suggestion would be , get a good routine, complete the cycle , clean up your diet and commmit yourself to success
we have a number of good routines here http://www.weightliftingdiscussion.com/routines.html
and several world class powerlifters that frequent my board
i hope this helps
clint
http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi
we have a number of good routines here http://www.weightliftingdiscussion.com/routines.html
and several world class powerlifters that frequent my board
i hope this helps
clint
http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi
I have been hitting the weights really hard since I started back. And yes, I know the long break I had is hurting my success. I have been back at it long enough not to be seeing some gains. I have seen some gains in size and stregnth in about everything but my tris. My eating is comming around. Its hard to do but with this semester over it will do nothing but improve. I just have to find a routine that works for me and as of yet, I haven't found it.
