Good stregnth program for chest?

[FW_Scott]

Is the following a decent workout for increase bench press?  I recently start working out again after about an 8 month lazy spell.
Ref http://www.muscleandfitness.com/training/74

Week 1 & 2, workout 1:
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)
incline DB press (moderate weightx8,8,failure)
DB Shoulder Press (moderate weightx8,8,failure)
Close Grip Bench (moderate weightx8,8,failure)
Tri Ext (moderate weightx8,8,failure)
Machine DIPs (moderate weightx8,8,failure)
Week 1, workout 2
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)

Week 3 & 4, workout 1:
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)
incline DB press (med to heavy weightx6,6,failure)
DB Shoulder Press (med to heavy weightx6,6,failure)
Close Grip Bench (med to heavy weightx6,6,failure)
Tri Ext (med to heavy weightx6,6,failure)
Machine DIPs (med to heavy weightx6,6,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)


Week 5 & 6, workout 1:
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)
incline DB press (heavy weightx4,4,failure)
DB Shoulder Press (heavy weightx4,4,failure)
Close Grip Bench (heavy weightx4,4,failure)
Tri Ext (heavy weightx4,4,failure)
Machine DIPs (heavy weightx4,4,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)

[Hedgehog]

No.

In short: Too much work. Too high reps. And heavy too often.

The guy who wrote this recommend going to failure? Fcuking clown.

Also, benchpress only once a week?

Utter garbage IMO.

YIP
Zack

[FW_Scott]

No.

In short: Too much work. Too high reps. And heavy too often.

The guy who wrote this recommend going to failure? Fcuking clown.

Also, benchpress only once a week?

Utter garbage IMO.

YIP
Zack

any suggestions on a good program?

[Hedgehog]

any suggestions on a good program?

Look at one of texasRUSH's threads on this board. I posted a routine for him there. Try that for a better benchpress.

There are others as well.

YIP
Zack

[FW_Scott]

Is this program worth a flip?
http://www.e-normous.biz/powerliftingbenchpress1.asp

[Hedgehog]

Is this program worth a flip?
http://www.e-normous.biz/powerliftingbenchpress1.asp

BEGINNERS BENCH

This type of routine is used by both experienced powerlifters and beginners. I believe that it is great for beginners because they don't know their bench pressing weaknesses yet and they need work on their form. It also gives them the opportunity to try many grips and bench 2 to 3 times per week. It is as simple as the sport of powerlifting itself.

WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1 — 8 SETS X 6 REPS 60% of 1 rep max

Week 2 — 8 SETS X 6 REPS 62.5%

Week 3 — 8 SETS X 6 REPS 65%

Week 4 — 8 SETS X 6 REPS 67.5%

*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.

Almost as idiotic if you ask me.

Little resting time between sets has no place in powerlifting training where you want to make sure all muscle fibers have recovered for the next set.

This workout would be good as the first workout of the week, if the rest between the sets was longer, and stick with 60-65% of 1RM.

You could also include two sets of heavy close grip benchpresses and 2-3 sets of light, medium or heavy incline benchpresses (rotate).

For a second workout, you would rotate between a light, a medium and a heavy workout 3-4 sets, and also include one or two sets of board presses, and one set of negative benchpress. All 5 reps.

Look at the protocol I wrote in texas' thread.

YIP
Zack

[FW_Scott]

Look at the protocol I wrote in texas' thread.

YIP
Zack
[/quote]

this one?Week 1:

Workout 1 (Monday or tuesday)
2-4sets* 5 reps heavy Regular benchpress
1 set * 3 reps heavy

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 2:

Workout 1
4-5 sets* 5 reps light regular benchpress (approx 60% of 1RM)

wk 2
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 3:

Workout 1
4-5 sets* 5 reps moderate regular benchpress (approx 75% of 1RM)

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP


Part two of this training would start in January, when you would start to do 1-3 repetitions. Pretty much the same layout, but 1-3 repetitions instead of 5'ers.

Your 1RM with a shirt and 1RM may go down slightly temporarily during the fall, but you would become stronger in the end.


WHAT ARE BOARD PRESSES?  Do I go to failure on the last set, all sets, no sets?

Thanks and BTW, I am clean.

[Hedgehog]

Look at the protocol I wrote in texas' thread.

YIP
Zack


this one?Week 1:

Workout 1 (Monday or tuesday)
2-4sets* 5 reps heavy Regular benchpress
1 set * 3 reps heavy

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 2:

Workout 1
4-5 sets* 5 reps light regular benchpress (approx 60% of 1RM)

wk 2
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP



Week 3:

Workout 1
4-5 sets* 5 reps moderate regular benchpress (approx 75% of 1RM)

Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP


Part two of this training would start in January, when you would start to do 1-3 repetitions. Pretty much the same layout, but 1-3 repetitions instead of 5'ers.

Your 1RM with a shirt and 1RM may go down slightly temporarily during the fall, but you would become stronger in the end.


WHAT ARE BOARD PRESSES?  Do I go to failure on the last set, all sets, no sets?

Thanks and BTW, I am clean.

Board presses -explained here: http://www.criticalbench.com/board-press.htm

You never lift to failure - On your heaviest workouts, you should be near-failure on the last set, ie you should be able to get the weight up yourself just barely.

YIP
Zack

[FW_Scott]

I appreciate your help....I have performed this type bench in the past with towels rolled up and taped....I will go that route.  Again, i appreciate your help!

[FW_Scott]

Sorry to be a pain, do I only do the bench describe in your work or do I incorp some other chest exercises as well?

[Hedgehog]

Sorry to be a pain, do I only do the bench describe in your work or do I incorp some other chest exercises as well?

No other chest, triceps or shoulder work.

You could do 3 sets of seated DB shoulder presses, 5 reps, alternate between light, moderate and heavy weights at the end of the first workout.

YIP
Zack

[Deadpool]

best chest program:

do one heavy set of 5 reps, no warmup

pull chest muscle, go to ER

get Vicodins

take most of the vikes in one day

drink lightly on vikes.

your chest may suck, but you won't care!

[FW_Scott]

I tweaked the workout a little.  Added towel bench (as opposed to board benches) on Sunday for 3 sets and I do about 5 sets on wednesday.  I probably go a little heavier than you would recommend but I gained 30 pounds and my buddy gained 25 pounds in two weeks.....yeah I know, we shouldn't have maxed out after only 2 weeks but we couldn't help ourselves.  We have 4 more weeks to go....I am looking at putting another 15 to 20 pounds by Jan 7.

Thanks!

[Hedgehog]

I tweaked the workout a little.  Added towel bench (as opposed to board benches) on Sunday for 3 sets and I do about 5 sets on wednesday.  I probably go a little heavier than you would recommend but I gained 30 pounds and my buddy gained 25 pounds in two weeks.....yeah I know, we shouldn't have maxed out after only 2 weeks but we couldn't help ourselves.  We have 4 more weeks to go....I am looking at putting another 15 to 20 pounds by Jan 7.

Thanks!

Doing 4 or 5 sets iniatally isn't that big deal, neither is using too heavy weights on the light and medium workouts, you won't overtrain, only keep yourself from getting maximum growth and strength gains.

To keep the progress, strip of one or two sets after awhile, once you get stronger, also be strict with weight selection on the light and medium workouts, be honest with yourself.

When you get to the level that you're pushing some serious weight, you won't have it in you to be doing more than 3 quality sets IMO.

The fewer sets you do, the heavier you will be able to load up, basically.

Also, you could stay on this layout January out, then switch up somewhere in mid-February.

-Hedge

[FW_Scott]

I went up another 25 pounds...that make 55 pounds in 6 weeks.  My buddy went up 45 pounds in 6 weeks.  He was taking nothing, I was taking ZMA, BCAA's and Creatine.  Our new 6 week program:

Wednesday: 3 heavy working sets of bench, tri's, dips, and rows. 
Sunday: 3 medium sets of incline bench and tri's.

Again, thanks for the advice.