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 Power Lifting Discussion Board
 Bench Routine
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| Author | Topic: Bench Routine |
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Androgen-Man Amateur Bodybuilder (Total posts: 12) |
posted April 16, 2000 06:40 PM
 
OK a week and a half ago I started my PL Bench routine. I am doing one bench workout every 4 days. On one day I will do 2 sets of 4, 2 sets of 3, and 2 sets of 2 on the flat bench. Then I will do 3 sets of 8 on incline dumbell presses. Then finally I will do a couple sets of 8-10 reps on tricep extensions. On the other day I start out with a neg on the flat bench at 5 lbs above my max. Then I will do 5 more neg sets lowering the weight on the bar by 5 lbs each time. After that I will do 1 set of 6 on incline dumbell press, then 2 sets of 4. And then I'm done. Then the next workout will be like workout 1 again. I'll gauge when to increase weight by how easy the heavy sets come up on the 2x4, 2x3, 2x2 days. I'm guessing I'll add 5 lbs every 4 workouts or so... and I'll be keeping this up for 16 workouts. I'm working my rotator cuffs between bench workouts to keep from tearing. My question for you guys is am I working the negs into my routine correctlY? My first day of negs was yesterday and my triceps are more sore than they have ever been before. Does that mean I'm doing it right, or overdoing it? thanks IP: Logged |
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strokerjr Amateur Bodybuilder (Total posts: 40) |
posted April 16, 2000 07:48 PM
Sounds like a good routine. i believe if the muscle is getting sore then you are working it right. However I would consider throwing some other exercises in with the negatives. Maybe you could rotate the negatives to every other week or every 3rd week. Try 3 main exercises and alternate them every week. lets say you already started with negatives on your heavy day for week 1. Next week try floor press, next do lockouts at different heights. Keep a record of all of these so you can keep trying to break records. i follow this scheme and it works well for me. Variety is the spice of life and they key to big PL totals. IP: Logged |
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Grip Pro Bodybuilder (Total posts: 122) |
posted April 22, 2000 09:50 PM
Too many negatives too often. I bench once per week heavy...on the other day I do higher rep close grip(6-8 rep). Allow your body to recover. This is the biggest mistake lifters make. Twice a week will not allow full recovery. Substitute all of those negatives for floor presses and lockouts. Hit negatives once per month at most. They are a waste of energy and time and will kill your shoulders. IP: Logged |
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:09 PM
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:09 PM
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:09 PM
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
bump IP: Logged |
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
bump IP: Logged |
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
bump IP: Logged |
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kerrywood3 Pro Bodybuilder (Total posts: 235) |
posted July 08, 2000 03:10 PM
bump IP: Logged |
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