TREKER
Full Access Member
BurntRubber said:calibers are gay...
you could also try this program but it is really just for benching and doesnt pay much attention to the rest of the body.
MOnday:
Bench 85% of max 5 sets 3 reps, 5 minutes rest in between sets
close grip bench 5x3 reps heavy
heavy seated or bent rows 3x8
hammer curls 3x8 heavy
Wednesday
Squats 5x5
misc leg crap
Friday
same as monday but go up 5-10 pounds on the bench
you need to eat like a mofo to do this, but it took my max from 335 to 385 in about 4 weeks
Feet on the floor
good arch in your back
keep your elbows in close (this takes alot of pressure of your shoulders)
work your rear delts doing reverse per-dec machine
its simple but yur bench will go up...you will feel like you are not even working out but everything needs to be heavy.
I weighed 228 when I benched the 385
I could also bench 225 24 times
I could do a full squat of 225 for 23, thats ass all the way down.
I am no derrick lbstone, but it is all in fun for me!
Obviously your favorite... :congrats: :marchmellow: :marchmellow: :rock: