Springfield Crew's Numbers...

[AnimalMass1]

DE Bench:

Percents based on 500 for Dave, 385 for Matt, 335 for Chris, and 250 for Phil.

Week 1/2: 45-50% + chains:

Dave: approx. 225-250 + chains for 9 sets of 3.
Matt: approx. 185 + chains for 9 sets of 3.
Chris: approx. 170 + chains for 9 sets of 3.
Phil approx. 135 + chains for 9 sets of 3. (Phil needs a little higher percentage weight)

Weeks 3/4:

3 sets of 35% + doubled minis: 175, 135, 120, 95
2 sets of 38% + doubled minis: 190, 145, 130, 105
2 sets of 38% + doubled mini + choked light: 190, 154, 130, 105
2 sets of 35% + doubled minis: 175, 135, 120, 95

Week 5:

3 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
3 sets of 30% +dbled mini+chkd lights+chains: 150, 115, 100, 75
2 sets of 30% + doubled minis: 150, 115, 100, 75

Week 6/7:

2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
1 set of 30% +dbled mini+choked light wrapped twice:
3 sets of 30% + doubled light bands: 150, 115, 100, 75 (Matt and Dave might try adding a choked mini on set 5, and a doubled mini on set 6)
2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75

Week 8: Deload

9 sets of 35% + doubled minis: 175, 135, 120, 95

Week 9: Deload

9 sets of 35% + chains: 175, 135, 120, 95

Supplemental work needs to be heavy, usually with bands: JM Presses with Safety Squat Bar, and 5 Board Band Press, and heavy band rack lockouts.

 

[AnimalMass1]

ME Bench Work:

Week 1: Floor Press + Chains

Week 2: 4 Board Band

Week 3: 2 Board (+ shirt)

Week 4: 3 Board Band (+ shirt)

Week 5: ultrawides 5RM

Week 6: 4 Board (+ shirt)

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses w/o band.

 

[AnimalMass1]

DE Squat Days:

Percents based on 650 for Dave, 550 for Matt, and 450 for Chris.

Week 1: Speed Strength

1 Set of 25% + blue bands: 175, 135, 135
1 Set of 25% + blue + purple: 175, 135, 135
1 set of 25% + blue + green bands: 175, 135, 135
1RM with blue + green bands

Week 2:

Dave: 47% (305) + blues for 8 sets of 2
Matt: 47% (250) + greens for 8 sets of 2
Chris: 47% (225) + greens for 8 sets of 2

Week 3:

Dave: 51% (330) + blues for 8 sets of 2
Matt: 51% (275) + greens for 8 sets of 2
Chris: 51% (250) + greens for 8 sets of 2

Week 4: Start Circa Maximal

Dave: 51% (330) + Blue + Pinks for 5 sets of 2
Matt: 51% (280) + Blue + Pinks for 5 sets of 2
Chris 51% (230) + Blue + Pinks for 5 sets of 2

Week 5:

Dave: 53% (345) + Blue + Pinks for 5 sets of 2
Matt: 53% (290) + Blue + Pinks for 5 sets of 2
Chris: 53% (240) + Blue + Pink for 5 sets of 2

Week 6:

Dave: 47% (305) + Blue + Pink for 5 sets of 2
Matt: 47% (250) + Blue + Pink for 5 sets of 2
Chris: 47% (225) + Blue + Pink for 5 sets of 2

Week 7:

Dave: 53% (345) + Blue Bands for 5 sets of 2
Matt: 53% (290) + Green Bands for 5 sets of 2
Chris: 53% (240) + Green Bands for 5 sets of 2

Week 8:

Dave: 47% (305) + Blue Bands for 5 sets of 2
Matt: 47% (250) + Green Bands for 5 sets of 2
Chris: 47% (225) + Green Bands for 5 sets of 2

Week 9:

None (Total Rest)

Supplemental will be speed deadlifts at 50% of 1RM (275-315). Matt and Chris will perform these off of a box, while Dave will perform these with bands.

Other Supplemental/ Accessory will rely heavily on the Glute/Ham raises, Reverse Hypers, and Core work.

 

[AnimalMass1]

ME Squat/ Deadlift Work:

Week 1: Wide Stance Arched Suspended GMs w/ SS Bar

Week 2: Regular Box Squat Max

Week 3: Narrow Stance Rounded Back GMs

Week 4: Narrow Stance Low Box Squat with SS Bar

Week 5: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground)

Week 6: Wide Stance rounded back GMs with SS Bar

Week 7: Regular Squats with full gear on

Week 8: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed)

Week 9: Wide Stance, high, arched-back suspended GMs

Supplemental Work will be heavy on the Glute/ Ham Raises as well as Straight-Leg Deadlifts, and Dimel Deadlifts. Of course Reverse Hypers will be used as well.

 

[Jagermeister]

AnimalMass1,

you workout plan/scedual looks good, but

you might not want to do speed bench with bands for 6 weeks,
you might want to drop it down to 3 or 4 weeks with bands, or alternate one week bands one week chains.

and or throw in some more full range movements on me bench.



Jager

 

[Vulgar_Display_Of_Power]

Dg21 and AnimalMass=

It was cool meeting you two at the meet. My buddy Nate and I had a blast with the group last weekend.

Good to see you guys posting regularly now.

Looking forward to the Nov meet< and If you find any hints on how to keep an arch in the bottom of the SQ, lemme know. That seems to be someting I need to work on.

Later..

 

[AnimalMass1]

Thanks Vulgar, really cool meeting you too. I was trying to describe everybody to my wife, and I was telling them how you and Nate were just so genuinely nice. I know that may not be the best compliment for a big powerlifter, but the other guys had to psych themselves up for the meet, and you especially seemed like a guy who would make anyone feel welcome, anytime. (Speaking on that note, you are welcome to come up anytime - we have a nice guest bedroom for any of you guys.)

Jager,

I want all the help I can get on these things, but here's why I did what I did. Number one: we just did reverse band press last week. Currently, our raw bench is way too close to our meet bench, so lockout is a weakness. I felt like the extra lockout ME exercises would really help us out. If you disagree and think we need more full range stuff, let me know, and why.

We all will be using denim shirts, so the first few inches is no problem for anyone.

As far as the 6 weeks of bands go, it is a circa maximal phase for the bench. It is taken from Dave Tate himself.

AnimalMass

 

[dg21]

my thoughts

Here's what I was thinking about our plan. I have never done a cycle with heavier than normal band tension on either the squat or bench. I always use minis or chain for bench and blue bands for the squat. I was wondering if trying both of these strenuous cycles at the same time before a meet was wise. I can recover from training well so I'm really not that worried about it. I just wanted others opinions on this.
I also agree with Jager. I think we may want to throw in some reverse band bench in there some where to get full range of motion in.

 

[AnimalMass1]

yeah, Dave and I were talking about this. I will throw in another week of reverse band press.

As far as the circa maximal stuff goes, it might help to tell everyone that 2 out of three of us have extra help on recovery.

Chris (who is natural) recovers faster than anyone I have ever seen , and he has done these circamaximal cycles before.

I will try to hunt down Irish and some others and have them give their imput.

AnimalMass

 

[AnimalMass1]

Here is the new updated schedule for ME bench work:


ME Bench Work:

Week 1: Floor Press + Chains

Week 2: 2 Board (+ shirt)

Week 3: ultrawides 5RM

Week 4: 3 Board Band (+ shirt)

Week 5: 4 Board (+ shirt)

Week 6: reverse band press

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses w/o band.