my bench routine
- Thread starter Malic
- Start date
Spiderman
New member
Malic...that program looks good to me, however I have no experience using it. If you do a google search on MM2K Bench Program you can find one that I can guarantee is good. I added 50 lbs. to my bench with this 7 week program. Give it a shot sometime in the future and see what it will do for you.
Spiderman
New member
Yeah, a lot of power lifters use it to figure out their 1 rep max. I mean if you're benching over 405 you can't just walk into the gym and find people to spot you when you try to break your record. You need experienced spotters you can trust. It is a very useful tool I think for very strong people, however I worry that people are using it to much. I think there is some benefit to getting under more weight than you can handle. You get the feel of how heavy it is and it helps prepare you to make the lift next time. When I am working on getting my strength up I usually will throw in negatives at least every couple of weeks, just so that I don't psych myself out when I get under heavy weight.
Spiderman
New member
Malic - You can use any day split that you'd like, just make sure that if you start on Monday you do your next workout Wednesday, then Friday and Sat. Likewise if you start on Tues, you workout tues, thurs, sat, and sun. The idea is to overload you chest, but with training your chest twice (going heavy each time) you can't train your other bodyparts as much as you'd like to. If you train shoulders especially hard you run the risk of shoulder injury (just one example).
To explain the workout. You will need to go to the second link you have posted here and open up the Newest Version (1) Program Text (2) Progression Table 1 and (3) Workout Sheet.
The program text will give you your workout split. It is important to do everything as it is stated in the text as it pertains to workouts. They should be intense, but should not last a lengthy period of time. The focus here is on increasing your bench press.
On the progression table. You will find your current 1 rep max on the very left side of the table. The to the right there are 14 workouts you will do for you bench in this program. They are each different shades. If you look at the top of the page you will find the number of sets you need to do as well as the reps and weight you need to use.
Example: Let's say your 1 RM is 225. You first workout would be on Monday and you would do Bench workout #1 which would be 1 set of 6 reps @ 175, then another set of 5 reps @ 185, then another set of 4 reps @ 195 (this all after a good warmup). Then you would go to dumbell bench for 3 sets of 8 using a weight that will put you to failure close to the 8th rep (this is important and takes some experimenting). Next dumbell side raises for 3 sets of 8 and lying tricep extensions for 3 sets of 8. Then your finished. No workout on Tues. And on Wednesday you follow the program text again. Your next bench workout will come on friday. You will do rotator cuff exercises first then bench workout #2 where you will be doing 1 set of 3 @ 195, 1 set of 2 @ 210 and 1 negative @ 230. It is very important to have good spotters when you do your negative. Then finish with weighted Tricep Dips. Follow the workout for Saturday and start all over again on Monday with Bench Workout #3.
The Workout Sheet you will need to print out if you don't keep a journal as it is. YOu need to keep a record of your numbers and weights so that you can see your progress. Also there is a built in mechanism to see if you need to go up a weight class or not (say from 225 to 230 for a 1RM) The 5th, 7th, 9th, and 11th bench workouts all have failure tests @ the end "F". If you can do the prescribed weight for more than 5 reps you need to move up to the next 1RM row.
Eat right, rest right, and stick with this workout for the entire 7 weeks and you will see some great gains in your Bench 1RM.
To explain the workout. You will need to go to the second link you have posted here and open up the Newest Version (1) Program Text (2) Progression Table 1 and (3) Workout Sheet.
The program text will give you your workout split. It is important to do everything as it is stated in the text as it pertains to workouts. They should be intense, but should not last a lengthy period of time. The focus here is on increasing your bench press.
On the progression table. You will find your current 1 rep max on the very left side of the table. The to the right there are 14 workouts you will do for you bench in this program. They are each different shades. If you look at the top of the page you will find the number of sets you need to do as well as the reps and weight you need to use.
Example: Let's say your 1 RM is 225. You first workout would be on Monday and you would do Bench workout #1 which would be 1 set of 6 reps @ 175, then another set of 5 reps @ 185, then another set of 4 reps @ 195 (this all after a good warmup). Then you would go to dumbell bench for 3 sets of 8 using a weight that will put you to failure close to the 8th rep (this is important and takes some experimenting). Next dumbell side raises for 3 sets of 8 and lying tricep extensions for 3 sets of 8. Then your finished. No workout on Tues. And on Wednesday you follow the program text again. Your next bench workout will come on friday. You will do rotator cuff exercises first then bench workout #2 where you will be doing 1 set of 3 @ 195, 1 set of 2 @ 210 and 1 negative @ 230. It is very important to have good spotters when you do your negative. Then finish with weighted Tricep Dips. Follow the workout for Saturday and start all over again on Monday with Bench Workout #3.
The Workout Sheet you will need to print out if you don't keep a journal as it is. YOu need to keep a record of your numbers and weights so that you can see your progress. Also there is a built in mechanism to see if you need to go up a weight class or not (say from 225 to 230 for a 1RM) The 5th, 7th, 9th, and 11th bench workouts all have failure tests @ the end "F". If you can do the prescribed weight for more than 5 reps you need to move up to the next 1RM row.
Eat right, rest right, and stick with this workout for the entire 7 weeks and you will see some great gains in your Bench 1RM.
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