Gain up to 50lbs on you 1rm BP in 50 days
I have gained more than 50lbs sometimes on this regimen in 50 days. I am hoping it is just as effective as it used to be. No matter what, it is refreshing to be lifting heavy again on the bench. 135lb reps weren't cutting it for the 'excitement' factor.
This program gives me 3 days off a week Tues, Thurs and Sun. HOWEVER, I have added some leg work to tues as well as smaller muscle groups they don't tell you to train. Thurs, I am Deadlifting something they also omit. Sundays, I am once again training small muscle groups that they don't say to hit.
I have also added 20 sets of work in addition to Monday's workout, well about that much to each day on top of what they give me. I will be posting a 'Detailed Training Regimens' blog that does not speak of my performance and such and just simply lists the regimens I perform and the duration of them, each and every exercise. Though it would be a better way to view that info.
This workout follows a progression chart based on your max for bench and takes you through 14 Bench press workouts. I have finished two so far...
Week 1: 4/28-4/4
Resistance Training
-Total Time: 8 hours
-Worked out 6/7 days
-Finished cycle 1/7
-1 Rep Max Bench Press: 235lbs
-Barbell Bench Press
Workout #1 (4/29) 185x6, 195x5, 195x5, 205x4, 205x4
Workout #2 (4/2) 210x3, 210x3, 220x2, 220x2, 240 x 3 negative reps
-Deadlifts: 265x6, 275x6, 285x6, 295x6, 305x6, 315x6
-Squats: 225x6, 235x6, 245x6, 255x6, 265x6, 275x6
Cardio
-Approx Total Time: 1 hour (focused more on new routine)
-Played 4 games of racquetball
Highlights
-Welcomed to the 2 plate club again back where I belong in benching; now
to be able to rep them out soon is the next goal.
-Started a new and vigorous routine focused mainly on chest development.
It is the routine that broke so many supposed ''walls' for me on benching
and I am going with what worked in the past again.
-Met up with DTMExPAT, the poor fellow vbbf member who cannot post for
some reason, only pm and ate at my fav veg rest in nyc, caravan of
dreams. We are going to make arrangements to train
together several times a week. This will be the first time EVER that I have
trained with weights with another fellow vegan and not only that, he is
going to be my training partner. THAT RAWKS! I' so excited. I can't
imagine how vegans taking over the gym in VV08' will feel as well.
Workouts will never feel the same afterwards.
-Left my journal in the gym AGAIN, haha, thankfully no one has caught on to all the valuable info in it otherwise i'd never get it back
I do a long list every year and then when I'm feeling like I'm heading into a rut, I'll read through them. I often realise that I've accomplished many of them without doing so consciously. The other big key to succeeding is sharing your goals with others since it holds you accountable and gets you encouragement to support you or discouragement to fire you up.
