Benchpress 6-session Periodization Routine
by Reichart M
[size=14pt]
Part One
Try the following. This is written in percent of your 1 rep maximum. If you don't know your maximum for 1 rep. email me, I will tell you how to determine by reps you can do. Routine is assuming you are not in overtrained now. If you are, take week off first, then do 2 sessions of 4 sets- 8reps.
Do this 2 days per week. Something in the order of Montay - Thursday. No more than 2 days a week, and at least 72 hour recouperation between sessions. You will get at minimum 15 lbs on your lift in 5 sessions. Most will be 20 lb probably. Remember, this is percent of your maximum.
Session Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes
1 50x10 54x8 61x8 66x8 73x8 78x8
2 50x10 61x8 66x6 73x6 78x6 85x6
3 50x10 66x8 73x6 78x4 85x4 90x4
4 50x10 73x8 78x6 85x4 90x2 97x2
5 50x10 76x8 82x6 88x4 94x2
MAX DAY 50x10 64x5 76x3 85x1 95x1 MAX 15-20 lb over previous MAX x 1
Not all reps will be hit, depending on if you are used to high or low reps. But this is no matter. As long as you try as hard as you can. If there is many differences in the called for reps, adjust your max down maybe 5 lbs. After your new maximum, take 4-5 days away (rest) for your weighlifting. Then return and begin your normal routine. Or if you like your result and want more. email me. I will give you more sessions to give you 30 lbs more on your maximum. This is longer time (8 weeks). Enjoy.
Part Two
... It is really meant to be run after the one I put up on the newsgroup. It works better together. And it really is not mine, it was used in Germany with very much success, for peoples stuck in plateau. Keep in mind, it is for strength, can not expect a lot of size gain from it. But, , it is normally good for about 30 extra pounds. about 45 total with the first part. As you see, it is cycled intensity. Or as you call it here, periodization. But, it works.
Again, these are percentages of your new maximum. (new from first part). And again, done twice a week. Mon-Thur is perfect. Also, I forgot to mention in first part too. For chest, besides flat bench, only do 3 sets of fly, and 3-4 sets incline. So, here we go. Remember percent. Written as.. 1) 75% 4x6.. This means, 1st session, 75% of new max. 4 sets..6 reps. weight stays the same all sets, and reps. No pyramid. Of course, after a few warm up sets.
Session Percent Reps Notes
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x 6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 MAX 1 New Max day. You should have 30 new lbs to your maximum.
You can run these two cycles when you get again stuck on any lift. (large muscle group). But not more than 3 times in one year. Very intensive.[/size]
by Reichart M
[size=14pt]
Part One
Try the following. This is written in percent of your 1 rep maximum. If you don't know your maximum for 1 rep. email me, I will tell you how to determine by reps you can do. Routine is assuming you are not in overtrained now. If you are, take week off first, then do 2 sessions of 4 sets- 8reps.
Do this 2 days per week. Something in the order of Montay - Thursday. No more than 2 days a week, and at least 72 hour recouperation between sessions. You will get at minimum 15 lbs on your lift in 5 sessions. Most will be 20 lb probably. Remember, this is percent of your maximum.
Session Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes
1 50x10 54x8 61x8 66x8 73x8 78x8
2 50x10 61x8 66x6 73x6 78x6 85x6
3 50x10 66x8 73x6 78x4 85x4 90x4
4 50x10 73x8 78x6 85x4 90x2 97x2
5 50x10 76x8 82x6 88x4 94x2
MAX DAY 50x10 64x5 76x3 85x1 95x1 MAX 15-20 lb over previous MAX x 1
Not all reps will be hit, depending on if you are used to high or low reps. But this is no matter. As long as you try as hard as you can. If there is many differences in the called for reps, adjust your max down maybe 5 lbs. After your new maximum, take 4-5 days away (rest) for your weighlifting. Then return and begin your normal routine. Or if you like your result and want more. email me. I will give you more sessions to give you 30 lbs more on your maximum. This is longer time (8 weeks). Enjoy.
Part Two
... It is really meant to be run after the one I put up on the newsgroup. It works better together. And it really is not mine, it was used in Germany with very much success, for peoples stuck in plateau. Keep in mind, it is for strength, can not expect a lot of size gain from it. But, , it is normally good for about 30 extra pounds. about 45 total with the first part. As you see, it is cycled intensity. Or as you call it here, periodization. But, it works.
Again, these are percentages of your new maximum. (new from first part). And again, done twice a week. Mon-Thur is perfect. Also, I forgot to mention in first part too. For chest, besides flat bench, only do 3 sets of fly, and 3-4 sets incline. So, here we go. Remember percent. Written as.. 1) 75% 4x6.. This means, 1st session, 75% of new max. 4 sets..6 reps. weight stays the same all sets, and reps. No pyramid. Of course, after a few warm up sets.
Session Percent Reps Notes
1 75% 4x6
2 70% 4x5
3 80% 4x5
4 70% 4x6
5 80% 4x5
6 75% 4x 6
7 85% 4x5
8 75% 4x5
9 90% 4x3
10 85% 5x3
11 90% 4x3
12 85% 5x3
13 80% 4x3
14 MAX 1 New Max day. You should have 30 new lbs to your maximum.
You can run these two cycles when you get again stuck on any lift. (large muscle group). But not more than 3 times in one year. Very intensive.[/size]
