WSB Bench ME question ...

[sk*]

So this is what my workout looks like for maximum effort bench day:

Low Pin Press: work up to 1 or 3 rep max
JM Press: 8X8
Military 5X5
Wide Grip Pull Ups 5X5
External Rotations 4X12

After I finished the jm presses and moved on to the military, I noticed that my triceps were crushed and I could berely use half the weight I usually use.

Would it be beneficial to move the militaries and the pull ups on the following day to let my muscles recover? The 8X8 JM press did a number on me ...

-sk

 

[revexrevex]

That's crazy! 8 sets of 8 reps for triceps? I'd never recover from that

 

[Exodus]

you might want to make it 7 sets of 8...... thats 56 reps.... just 4 less than the recomended total.

but no...... dont put anything in between your main movement and your triceps...... they are the key to a bench press, so they come first.

X

 

[sk*]

That's crazy! 8 sets of 8 reps for triceps? I'd never recover from that

Unless I understood wrong, that was part of the guideline in the articles I read for WSB ...

-sk

 

[sk*]

you might want to make it 7 sets of 8...... thats 56 reps.... just 4 less than the recomended total.

but no...... dont put anything in between your main movement and your triceps...... they are the key to a bench press, so they come first.

X

Thanks!

I skipped military and pull ups today because I thought I could have a way better workout with them tomorrow. Do you suggest I do them tomorrow? Or just use less weights next week and do them after the jm press?

Thanks.

-sk

 

[spatts]

Make your second move...the JMs...a 3 rep max, then STOP. Move to accessory work, and don't do it to failure. If you want to do an EXTRA workout the next day for your lower body and core, have at it.

 

[sk*]

Make your second move...the JMs...a 3 rep max, then STOP. Move to accessory work, and don't do it to failure. If you want to do an EXTRA workout the next day for your lower body and core, have at it.

Cool thanks. The only thing I went to failure with was the pin press ...

Should I do the jm press to failure? By max I am assuming u ment to failure ...

-sk

 

[spatts]

To the most you can do, with proper form, for 3.