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Brian Long, nice increase on bench
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Ron Villani
Judge
 
United States United States Male 14 posts
« on: January 18, 2009, 03:41:49 pm »
Brian, Great bench in last meet. I was just wondering if any or part of my tips helped or did you try something entirely different. Ron Villani
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Brian Long
Lifter
 
United States United States Male 16 posts
« Reply #1 on: January 30, 2009, 02:46:54 am »
Thanks. Yes I did take some of your advice and drop the DE bench days from my weekly routines. I occasionally will do them if I feel overtrained. The biggest thing I changed is I am now following a peaking routine about 6 weeks out from a meet and I seem to be making good progress.
Essentially what I do is 6 weeks out I take 30lbs off of my max bench and do 6 sets of three followed by the heaviest dumbbells I can manage for 3 sets of 5 reps with additional tricep work to follow. Each week I add 5 lbs. to my bench sets and go up in db presses when I can handle the 5 rep weight easily. Now on my usual DE bench days I am doing another tricep day focusing on the upper end of the bench groove because I have noticed from videos I tend to stall about half way in the stroke. I have used the same system for my squat just changing the numbers to max-40lbs. and adding ten weekly.
I seem to be getting great results so far following this on my bench and squat. I am now trying to unlock my deadlift mystery.
Nothin to fancy just good hard work on the identified weaknesses.
« Last Edit: January 30, 2009, 02:57:25 am by blong » Logged
Ron Villani
Judge
 
United States United States Male 14 posts
« Reply #2 on: January 30, 2009, 05:08:21 pm »
Brian, It sounds like a good training system your using, as long as your making good progress stay with it. If you should start to plateau on this program,as everyone will experience. Just cut back a set or two, but keep your progressive overload increase. When that does'nt do the trick, cut back on your workout frequency, that always worked for me. Best of luck. Ron Villani
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