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Old 02-26-2013, 06:55 PM   #11
Hamze Abdi
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Re: New Bench PR - 400lbs at 198 bw

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Originally Posted by Dana Rice View Post
Hit a new bench PR about 2 weeks ago:

http://www.youtube.com/watch?v=PV7q0FpgXtA (w/f/s - kind of, turn the volume down, I accidentally let an f-bomb slip)

2xbw has been a long term goal of mine. Based on how it felt, I probably would have been good for 405.

I am now 2 weeks into my first dabbling of Smolov jr. for bench, should be finishing up at the end of next week, and hoping that will get my touch and go bench to around 415-420, which would put me comfortably at 400 paused.
You scare me.
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Old 02-26-2013, 07:52 PM   #12
Bill M. Hesse
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Re: New Bench PR - 400lbs at 198 bw

Abdi, don't fear. Respect. Dana, you are a beast.
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Old 02-27-2013, 08:35 AM   #13
Dana Rice
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Re: New Bench PR - 400lbs at 198 bw

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Originally Posted by Hamze Abdi View Post
You scare me.
Quote:
Originally Posted by Bill M. Hesse View Post
Abdi, don't fear. Respect. Dana, you are a beast.
Thanks fellas.
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Old 02-27-2013, 10:38 AM   #14
Andrew N. Casey
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Re: New Bench PR - 400lbs at 198 bw

hey man, you follow 5/3/1, right? any other specific stuff you do for bench? our stats our fairly similar except your bench blows mine away, so curious
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Old 02-27-2013, 02:27 PM   #15
Dana Rice
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Re: New Bench PR - 400lbs at 198 bw

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Originally Posted by Andrew N. Casey View Post
hey man, you follow 5/3/1, right? any other specific stuff you do for bench? our stats our fairly similar except your bench blows mine away, so curious
My assistance is a little different, and higher volume, then what Wendler really prescribes. My upper lifts really respond to volume, so doing just 5/3/1 wouldn't be nearly enough. Also, I need more variety then the BBB, 5x10 or whatever.

I usually rotate my stuff in and out, but a typical 2 cycle template for Bench would look something like this:

Cycle A:
4x4 at 70% on 5's week, 75% on 3's week and 80% on 5/3/1 week.
3x10 Incline DB Bench at 25% (so in my case I'd use the 100's)
3x10 Weighted Dips at 25% (bw+100#)
3x10 Chinups
3x15 Plyo Pushup's up to a 4"box.

Cycle B:
Speed Bench - 8x3 at 50% + Doubled Rogue Mini Blue Bands (about 100# in tension). Sets seperated by 30 seconds.
3x10 Incline Barbell Bench at 50%
3x10 Weighted Dips at 25%
3x10 Pullups
DB Fly's - AMRAP - get 50 reps

Cycle A would be a little more focused on Volume/Strength, Cycle B more on Speed and Hypertrophy, although there is plenty of hypertrophy work done in cycle a as well.
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Old 02-27-2013, 02:44 PM   #16
Andrew N. Casey
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Re: New Bench PR - 400lbs at 198 bw

Quote:
Originally Posted by Dana Rice View Post
My assistance is a little different, and higher volume, then what Wendler really prescribes. My upper lifts really respond to volume, so doing just 5/3/1 wouldn't be nearly enough. Also, I need more variety then the BBB, 5x10 or whatever.

I usually rotate my stuff in and out, but a typical 2 cycle template for Bench would look something like this:

Cycle A:
4x4 at 70% on 5's week, 75% on 3's week and 80% on 5/3/1 week.
3x10 Incline DB Bench at 25% (so in my case I'd use the 100's)
3x10 Weighted Dips at 25% (bw+100#)
3x10 Chinups
3x15 Plyo Pushup's up to a 4"box.

Cycle B:
Speed Bench - 8x3 at 50% + Doubled Rogue Mini Blue Bands (about 100# in tension). Sets seperated by 30 seconds.
3x10 Incline Barbell Bench at 50%
3x10 Weighted Dips at 25%
3x10 Pullups
DB Fly's - AMRAP - get 50 reps

Cycle A would be a little more focused on Volume/Strength, Cycle B more on Speed and Hypertrophy, although there is plenty of hypertrophy work done in cycle a as well.
thanks for taking the time for a thorough breakdown... appreciate it.
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Old 02-27-2013, 04:02 PM   #17
Eric Shuty
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Re: New Bench PR - 400lbs at 198 bw

Incline bench and DB bench!?!? How dare you do bodybuilding exercises!!!!
You know it's never going to get you anywhere....

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Old 02-27-2013, 04:23 PM   #18
Brad Allen Jones
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Re: New Bench PR - 400lbs at 198 bw

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Originally Posted by Eric Shuty View Post
Incline bench and DB bench!?!? How dare you do bodybuilding exercises!!!!
You know it's never going to get you anywhere....

They suck your fitness levels dry if you don't have a solid beard to protect you.
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Old 02-28-2013, 07:06 AM   #19
Dana Rice
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Re: New Bench PR - 400lbs at 198 bw

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Originally Posted by Eric Shuty View Post
Incline bench and DB bench!?!? How dare you do bodybuilding exercises!!!!
You know it's never going to get you anywhere....

I feel so ashamed . . .

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Old 03-14-2013, 11:03 AM   #20
Dana Rice
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Re: New Bench PR - 400lbs at 198 bw

Just wanted to give a quick update.

I finished my 3 week smolov jr bench cycle last saturday, and re-tested my 1rm today.

415# at 197# bodyweight.

http://www.youtube.com/watch?v=nAQUB-JzPwQ
(w/f/s)
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