From: s20294@s24.rmc.ca (FG AULD)
Newsgroups: misc.fitness
Subject: FOR ALL THOSE WHO WANTED A BENCH PROGRAM
Date: 3 Mar 1995
Introduction
Starting
Workout Chart
Tom Griffin's Bench Chart
Introduction
This for all those who have deluged my mailbox with requests for a program to "Add 40 lbs to Your Bench In 6 Weeks".
The first few pages of the program discusses the genetic factors governing the ability to bench press. It also discusses enviromental factors (where you train, sleep,etc.), motivation, and discipline. I'm sure we've all read good info on the above so I'll skip it to avoid monotony.
ABOUT THE PROGRAM
-low-rep,low-volume,high-intensity
-train chest twice in 8 days (ie-train, rest 3 days, trainp>
-use the push-pull split (ie-train chest, shoulders, & tris on one day,
back, bi's on another, & legs->this is merely a guideline, one must
recognize their body's limit and adjust to it) -frequency of training is
crucial, the more you can perform a lift, the smaller the increase in weight,
the more likely your body will adapt.
THE WORKOUT
-exercises should be basic, reps-low, intensity-high
-workouts should be no longer than 1 hour!!
-there's 14 chest workouts in the program (should take 6-8 weeks)
-3 min rest between sets!! This allows ATP to re-generate.
BENCH PRESSING FORM
-no bouncing off the chest!!
-slightly wider than shoulder-width grip!
-full-grip
-bring bar to just above the nipple
-inhale on the eccentric (lowering) and exhale as you DRIVE the weight up
Determining Your 1RM (rep-max):
2*12 with a weight you could handle 16-20 reps with 2 min rest between sets
1*8 with a weight you can do 10-12 with 3 min rest
1*3-4 and then a 3 min rest
1*1 and attempt your 1RM <------
3 min rest and adjust weight and repeat until 1RM is found, record
REST 3-4 DAYS
WORKOUT# BENCH WORK FOLLOWING BENCH
1)1@____*8 1@____*6 3@____*5 3@____*8 Incline Dbll Presses
2)2@____*5 2@____*3 1@____*1 3@____*8 Dbll Flyes
3)2@____*8 2@____*5 1@____*( ) 3@____*8 Incline Dbll Presses
4)2@____*5 2@____*3 1@____*1 3@____*8 Dbll Flyes
5)1@____*6 2@____*5 1@____*( ) 3@____*8 Incline Dbll Presses
6)2@____*3 2@____*1 1@____*1! the same pattern coninues through
7)1@____*6 2@____*5 1@____*( ) to the end of the program
8)2@____*3 2@____*1 1@____*1!
9)1@____*6 2@____*5 1@____*( )
10)2@____*3 2@____*1 1@____*1!
11)1@____*6 2@____*5 1@____*( )
12)2@____*3 1@____*2 1@____*1
13)1@____*6 2@____*5 1@____*( )
14)1@____*3 1@____*2 1@____*1
Key: -where there's ( ), this set will completed to failure using the weight of the previous set, the number of reps done are marked within the parenthesis.
-the ! represents a heavy (!!) negative
As one can see, this program uses , on average, 8 sets of chest exercise. For many this will feel like you're getting lazy, and the first three workouts are fairly easy, but it gets heavy fast!! Stick with it. The actual program comes with a nifty progression table giving exact weights to use for each set of each workout, according to your 1RM. Here's an example of a series of weights:
If your One Rep max is 200
WORKOUT#
1 2 3 4 5
130,145,155 145,160,180 135,165 150,165,185 140,1706 7
170,190,225 145,1758 9 10 11 12
175,200,230 150,180 185,205,240 155,185 185,200,21013 14
160,195 195,210,220
If your One Rep max is 270
WORKOUT#
1 2 3 4 5
175,200,215 195,220,245 185,225 205,225,250 190,2306 7
225,260,300 195,2358 9 10 11 12
230,265,310 200,240 245,275,320 210,250 245,265,28013 14
215,255 255,275,290
You merely transpose these weights into the slots for the weight in the program. ***IF YOU DO LESS THAN 3 REPS ON THE FAILURE SETS, DROP YOUR 1RM BY 5 lbs.. IF YOU DO 8 OR MORE, INCREASE BY 5 lbs..***
As you can see there's nothing special to the progression table, it's merely a way of forcing you to increase the weight. The failure test (almost every other workout) monitors your progression and adjusts to your body's reaction to the program.
This is the program which I followed to increase my bench by 20 lbs. in about 8 weeks.
I hope this helps people defeat the bench!!
RED........... I'll Be Back.......
My max was 225. After seven weeks, it was 245. Here is the program I followed:
1 1@155 X 8 1@175 X 6 3@185 X 5 3@____ X 8 Incline Dbll Presses
2 2@175 X 5 2@185 X 3 1@205 X 1 3@____ X 8 Dbll Flyes
3 2@160 X 8 2@190 X 5 1@190 X ( ) 3@____ X 8 Incline Dbll Presses
4 2@175 X 5 2@190 X 3 1@210 X 1 3@____ X 8 Dbll Flyes
5 1@165 X 6 2@195 X 5 1@195 X ( ) 3@____ X 8 Incline Dbll Presses
6 2@195 X 3 2@215 X 1 1@250 X 1! the same pattern coninues through
7 1@170 X 6 2@200 X 5 1@200 X ( ) to the end of the program
8 2@200 X 3 2@225 X 1 1@255 X 1!
9 1@175 X 6 2@205 X 5 1@205 X ( )
10 2@220 X 3 2@230 X 1 1@265 X 1!
11 1@180 X 6 2@210 X 5 1@210 X ( )
12 2@210 X 3 1@225 X 2 1@235 X 1
13 1@185 X 6 2@220 X 5 1@220 X ( )
14 1@220 X 3 1@235 X 2 1@245 X 1
Key: -where there's ( ), this set will completed to failure using the weight
of the previous set, the number of reps done are marked within the
parenthesis.
-the ! represents a heavy (!!) negative
***IF YOU DO LESS THAN 3 REPS ON THE FAILURE SETS, DROP YOUR 1RM BY 5 lbs.. IF YOU DO 8 OR MORE, INCREASE BY 5 lbs.. ***
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