bull
New Member
Posts: 2
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Scot
Sept 19, 2007 14:56:33 GMT -8
Post by bull on Sept 19, 2007 14:56:33 GMT -8
First I would like to say that I'm a huge fan of yours. I think your ALLTIME WR RAW BENCH of 715 speaks for itself and 1008 shirted bench just solidifies you as one of the best benchers of alltime. I would like to know as much about your training as possible. I know you dont use westside because you feel the bands and chains are too much for the smaller joints of the upper body. Could you give me a sample of one of your training cycles? How many weks does your bench cycle last? Which exercise do you use for assistance? Do you use waves or a progressive overload? I'm a raw bencher and I would love to have your advice on raw training. My training cycles usually last about 7 weeks. I do a high rep bench on tuesday for hypertrophy and max effort bench on Saturday. My training cycle for Saturday benching looks like this.
Week 1 (89 %): 3x2 @ 420 lbs
Week 2 (80 %): 5x3 @ 375 lbs
Week 3 (86 %): 5x3 @ 405 lbs
Week 4 (90 %): 3x2 @ 425 lbs
Week 5 (80 %): 5x3 @ 375 lbs
Week 6 (86 %): 5x3 @ 405 lbs
Week 7 (100%): Find new 1 rep max
I perform all of my work sets with a pause.
I hope you can help me reach my goal of a 500 raw bench. Thanks for your time and effort and good luck to you with your training and bench meets. GO GET YOUR RECORD BACK, IT'S YOURS!!!
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mendy
New Member
Posts: 27
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Scot
Sept 22, 2007 16:23:20 GMT -8
Post by mendy on Sept 22, 2007 16:23:20 GMT -8
BULL, THANKS FOR THE KIND WORDS. I REALLY APPRECIATE IT CONSIDERING SOME OF THE CRAP THAT APPEARS ON THE INTERNET.
YOU DIDN’T SAY WHAT YOUR MAX IS NOW. SO I CAN’T GIVE YOU EXACT WEIGHTS TO USE. I DON’T USE WAVES. WHAT WORKS FOR ME MIGHT NOT WORK FOR YOU. SKIP THE HIGH REP STUFF FOR NOW AND CONCENTRATE ON GETTING YOUR ONE-REP RAW MAX UP. THE ASSISTANCE EXERCISES REMAIN THE SAME WHETHER SHIRTED OR RAW. SEE MY OTHER POSTS FOR INFO ON THAT. YOU MIGHT TRY A CYCLE LIKE THIS.
WEEKS 1-5 (2-BOARD) 5 X 3 4 X 3 3 X 3 2 X 3 1 X 3
WEEKS 6-8 (1-BOARD) 3 X 2 2 X 2 1 X 2
WEEKS 9-11 (FULL BENCH) 3 X 1 2 X 1 1 X 1 (GO FOR NEW PR)
SCOT
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Scot
Sept 29, 2007 10:34:38 GMT -8
Post by andrewcohn on Sept 29, 2007 10:34:38 GMT -8
scot, I am guessing that during weeks 1-8, you never do a full bench, only board presses, and that full bench press is left only for the few weeks leading up to a competition?.......also, is this routine you describe good for raw benchers as well (as raw benchers may want to work on off the chest strength more then lockout strength)? thanks.
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mendy
New Member
Posts: 27
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Scot
Sept 29, 2007 17:44:21 GMT -8
Post by mendy on Sept 29, 2007 17:44:21 GMT -8
ANDREW, PLEASE REREAD THE ABOVE POSTS. THIS ROUTINE IS TO HELP BULL'S RAW BENCH, NOT SHIRTED BENCH. YOU ARE CORRECT. DON'T DO A FULL BENCH UNTIL WEEKS 9-11. THANKS FOR STOPPING BY OUR FORUM!
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Scot
Oct 15, 2007 9:23:09 GMT -8
Post by mstanchfield on Oct 15, 2007 9:23:09 GMT -8
Scot,
Thank you for sharing your knowledge with us. I worked with you on the telephone a couple of years ago and had my best results since my beginner days. I would encourage others to contact you.
Because I'm starting to feel like two bench days per week is overtraining for me, I'm planning to give the raw routine you posted above a try.
If I use that routine on Saturday, what would you recommend for the other two days? I'm thinking legs on Sunday and assistance work (back, rear delts, and hammer curls) on Wednesday.
(I feel funny without extra triceps work, but my shoulders can't take that much pressing anymore.)
Mike
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mendy
New Member
Posts: 27
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Scot
Oct 20, 2007 16:08:44 GMT -8
Post by mendy on Oct 20, 2007 16:08:44 GMT -8
MIKE, YOUR PLAN SOUNDS FINE BUT IT DEPNDS ON YOU EXPERIENCE LEVEL AND THE AMOUNT OF WEIGHT YOU'RE HANDLING. FOR EXAMPLE, IF YOU ARE BENCHING 650 OR 700, IT WOULD PROBABLY BE WISE TO BENCH ON SATURDAY, LEGS (OR ASSISTANCE WORK) ON MONDAY AND ASSISTANCE WORK (OR LEGS) ON WEDNESDAY. IF YOU HAVE LESS EXPERIENCE AND YOUR BENCH IS IN THE 300, 400 LEVEL DO THE RAW ROUTINE FOLLOWED BY THE ASSISTANCE WORK ON THE SAME DAY. THEN WORK YOUR LEGS THREE OR FOUR DAYS LATER. yOU CAN GIVE ME A CALL IF YOU LIKE AND LET ME KNOW WHERE YOUR RAW BENCH IS RIGHT NOW. 818-399-0905.
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yeze
New Member
Posts: 1
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Scot
Jan 5, 2008 9:37:59 GMT -8
Post by yeze on Jan 5, 2008 9:37:59 GMT -8
Scot great respect as lifter and not sure if to go with westside of more basic like you do have used mainly single ply and recently changed to double ply and had problems at meet feel shirt did not fit right.
Any also competed in Bodybuilding first and was born in Brooklyn and grew up Jersey,
wish you luck on Lifting
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Scot
Mar 27, 2008 14:45:33 GMT -8
Post by andrewcohn on Mar 27, 2008 14:45:33 GMT -8
bringing back this thread from the dead........mendy, what percentages do you suggest using for each board? i would guess about 90%?
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mendy
New Member
Posts: 27
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Scot
Mar 29, 2008 21:26:07 GMT -8
Post by mendy on Mar 29, 2008 21:26:07 GMT -8
ANDREW, I DON'T WORRY ABOUT THE PERCENTAGES. USE AS MUCH WEIGHT AS YOU CAN AND STILL GET YOUR WORK DONE. FOR EXAMPLE, IN WEEK 1, YOU'RE DOING 5 SETS OF 3. USE AS MUCH WEIGHT AS YOU CAN BUT STILL GET ALL YOUR REPS IN. SAME THING WITH WEEK 2. DO 4 X 3 WITH AS MUCH WEIGHT AS YOU CAN, BUT MAKE SURE YOU GET 4 SETS OF 3 WITH THAT WEIGHT.
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