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Post by danchubb on Mar 26, 2013 13:50:56 GMT 10
Hey guys,
I've been running a program with a bit of an RTS flavour for a while and things are going quite well for my squat and deadlift. Unfortunately, my bench is going nowhere. I've always been a better responder in my lower body anyway - legs bigger and stronger, respond to different parameters better, etc. I'm pretty far from an elite bench (130x1 @~97), and am thinking about running an 8 or 12 week cycle aimed to focus or specialise on bringing it up. I've been doing 4 exercise slots at low rep/high intensity/high RPEs, and 2 at a sort of 4-5x5-8@8-9 kind of layout. Does anyone have any suggestions for templates to help bring this up a bit? Technique is almost certainly an issue, and overall upper body size is an issue too - I don't "look" like I should be able to bench a lot either haha.
Thanks for any help,
Dan
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Post by pritchard on Mar 26, 2013 14:17:18 GMT 10
Hey Dan
bench is one of those lifts where for some its all about volume and for others its more about loading. In my opinion the best templates I have seen are the Sheiko gimme bench programs. I'll post these up in the coaches section. You can substitute the lower body stuff for whatever squatr/deadlift plan you are running.
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Post by danchubb on Mar 26, 2013 14:23:13 GMT 10
Thanks Stephen - so I guess the answer is bench very frequently. Given that I tend to be weak off the chest, would you suggest paused benching for those templates? Or regular touch & go.
Dan
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Post by pritchard on Mar 26, 2013 15:06:20 GMT 10
if the lower part of the week is your weakness then paused would be ideal
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tudor
New Member
Posts: 31
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Post by tudor on Mar 26, 2013 22:29:55 GMT 10
Let me have a look at your bench when I'm at the club too, I'll be in on Monday.
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Post by Aaron on Mar 27, 2013 15:30:35 GMT 10
Thanks Stephen - so I guess the answer is bench very frequently. Given that I tend to be weak off the chest, would you suggest paused benching for those templates? Or regular touch & go. Dan Yeah I am weakest off the chest as well especially when paused so this cycle i'll be pausing every rep on every set with 3 or less reps. Hopefully it works. I guess i'll find out.
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Post by pritchard on Mar 27, 2013 15:36:17 GMT 10
dips and dumbells should also help
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