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Davesky
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« Reply #15 on: March 10, 2010, 12:04:38 AM » |
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OK. So you'd still be benching in the "off" 8 weeks but in a high rep range?
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Monbeef
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« Reply #16 on: March 10, 2010, 07:54:59 AM » |
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Whatever you want mate! Whatever you usually do for chest. I avoid benching in between. I use dumbbells or dips etc. I used to increase my 8rep max by 20kg each phase. Then after 8 weeks with no benching i'd start again 10kg lighter than the end of my last. Make up 20kg meaning every 16weeks i'd be 30kg stronger over 8 reps. Thats a lot! It would taper eventually. Cant keep doing that forever!
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Davesky
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« Reply #17 on: March 11, 2010, 06:28:25 PM » |
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Right. So that's what I am trying to get at. You didn't bench at all in the "off" 8 weeks.
I suspect the essence of your success with this system might be more due to this complete "off" period from the exercise, and then going back at a lower weight, rather than the exact numbers of reps you used. Such cycling is always to be recommended.
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Monbeef
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« Reply #18 on: March 11, 2010, 09:47:22 PM » |
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Certainly it assisted dave. But its everything that counted. Putting 20kg on your max is big in the first place and thats without the off period! I think some main points that helped are - massively reduced volume, no pushing beyond failure with forced reps etc, progressive as target reached, not if you dont, optimal rep range for this sort of thing, going 8-6 not 8-8, big 8 weeks off in between, dropping 10kg each phase to build momentum. Either way its good! Who needs science anyway?!
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tony_b
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« Reply #19 on: March 16, 2010, 03:37:59 PM » |
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Doesn't look dis-similar to how I improved my bench years ago Mon - though I just did a 12, 10, 8, increasing weight, adding 5kg to the bar once a week, about 4 sessions a week
Went from 12x40, 10x50, 8x60, to 12x100, 10x110, 8x120 in a bit over 3 months IIRC. Keeping adding that weight turned out to be mainly mental I think!
Form wasn't great, and I got a rough rotator cuff from it. Also it never made my chest grow!!! lmao
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Mark Hesketh
Posts: 33
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« Reply #20 on: March 19, 2010, 01:49:07 PM » |
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Quick update.
Ended Wk 3 with another go at 90kg bench on Sat and got the 8 then 6 and have now moved my benching to Fridays.
Wk 4 Squat (Sun) 150kg 7 then 7 and Bench (today) 92.5kg 8 then 6
The bench is back on track although probably slightly quicker rep speed but still in good style, last couple reps are a real struggle.
The squat is different got 7 in the first set but the bar was too low on my back especially as I went down for the 8th rep so dropped it into the rack although there was plenty in my legs. Have decided to not follow this for squats and just keep adding 5kg each week and see how reps I can get for the 2 sets and continue until I set a new PB.
Mark
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Monbeef
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« Reply #21 on: March 19, 2010, 03:32:07 PM » |
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I probably wouldn't do it for squats either mate to be honest. One thing i forgot to say, you mustn't exceed 8 and 6. I dont know why, but never be tempted to do 9 or 7 even if the 8th or 6th were easy. These are the rules for success! I just wish i knew why!
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Davesky
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« Reply #22 on: March 20, 2010, 09:37:10 PM » |
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Doesn't look dis-similar to how I improved my bench years ago Mon - though I just did a 12, 10, 8, increasing weight, adding 5kg to the bar once a week, about 4 sessions a week
Went from 12x40, 10x50, 8x60, to 12x100, 10x110, 8x120 in a bit over 3 months IIRC. Keeping adding that weight turned out to be mainly mental I think!
Form wasn't great, and I got a rough rotator cuff from it. Also it never made my chest grow!!! lmao
Bit of a recipe for what not to do, then, isn't it!  |
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Mark Hesketh
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« Reply #23 on: March 27, 2010, 10:11:53 AM » |
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Well WK 5 wasn't so good moved up to 95kg on bench and only got 5 and then 3   . . Not the best prep for a workout rushing around tho and even warming up with 60kg felt heavy. Anyway dropped the weights for the rest of my workout and ended up having a good workout. So 95kg again next week  . Funny thing was moved up another 5kg on the squats on sunday and got the 8 and 6 to full depth. Just going to keep adding 5kg each week for 2 sets on squats and see what I get. So 160kg tomorrow, although I am out tonight  . Mark |
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thebull
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« Reply #24 on: March 29, 2010, 01:35:43 AM » |
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hangover squats sound manly mark!
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Mark Hesketh
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« Reply #25 on: April 05, 2010, 01:36:36 PM » |
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Wk 6 still stuck on 95kg only got 6 and then 4, I hate flat bench lol Pete dont really get hangovers (headaches etc) although always knackered next day so yes squats not a good idea. Down to a single with 165k and wanted 6. Will move legs to Sat now if I am going out!! |
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Mark Hesketh
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« Reply #26 on: April 14, 2010, 06:54:45 PM » |
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Wk 7 still on 95kg got 7 and the 5 (nearly got the 8th but needed a touch). So one last go on Fri and thats the 8 wks done. Have decided to have a bodyweight bench press comp at the gym next Weds 21st so be interesting to see what I can do with 85 or 87.5k. Got quite a few of the lads training harder for it. Going to let some of the lads who have just started training use 50% of their bodyweight. We will do it again just before xmas and see how much we can improve  |
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Monbeef
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« Reply #27 on: April 14, 2010, 09:39:55 PM » |
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If you get it mate atleast that'll be 10kg in 8 weeks! Not bad all in all.
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