bob g
06-07-2012, 11:12 AM
Andy,
I’d like your input on a possible programming change to keep my pressing moving forward. I’ve run this template for a year and a half with great results and have just recently stalled on completing 5 reps on Volume day for bench at 290 and am probably bumping into that status for OHP at 206. I realize that Volume day is intended to boost Intensity results but they are linked as to overall performance; I don’t want to toss away a routine that has paid good dividends so far but the gains are slowing down. Here’s my scheme:
Monday – Intensity, Bench/Press (top sets of singles, doubles or triples adding up to 5 or 6 total reps) plus a back off set of 10 reps +
Wednesday – Volume Split 1, Press/Bench (top sets of 3 sets across of 5 reps) with bumps of 2.5 lbs but, after reaching 205 x 5 x3 recently, 1 lb for press
Thursday - Volume Split 2, Squat (top sets ratcheted at 3 sets across of 5 reps or 5 sets of 3 reps) with bumps of 5 lbs
Saturday – Recovery, Bench/Press and Squat at 80% of Volume weight.
My medium term goal is to hit a 366 single on the bench. I did 365 in college and want to better that as a geezoid. I am also looking at hitting a 255 press but bench is the priority. I’m at a relatively easy 325 bench 1RM and a pretty tough 240 press 1RM now. I have no plans to compete so squats are for overall strength and because squats are good for you. I put deads on the back burner because of time constraints and recovery concerns but will probably reintroduce them after reaching the 1RM goals noted above. I am 55, 6’0” 225-230 lbs and was a college athlete in football and track. My long term goal is to remain healthy and strong and get to three wheels for sets across on bench and two wheels on OHP.
I’d like your input on a possible programming change to keep my pressing moving forward. I’ve run this template for a year and a half with great results and have just recently stalled on completing 5 reps on Volume day for bench at 290 and am probably bumping into that status for OHP at 206. I realize that Volume day is intended to boost Intensity results but they are linked as to overall performance; I don’t want to toss away a routine that has paid good dividends so far but the gains are slowing down. Here’s my scheme:
Monday – Intensity, Bench/Press (top sets of singles, doubles or triples adding up to 5 or 6 total reps) plus a back off set of 10 reps +
Wednesday – Volume Split 1, Press/Bench (top sets of 3 sets across of 5 reps) with bumps of 2.5 lbs but, after reaching 205 x 5 x3 recently, 1 lb for press
Thursday - Volume Split 2, Squat (top sets ratcheted at 3 sets across of 5 reps or 5 sets of 3 reps) with bumps of 5 lbs
Saturday – Recovery, Bench/Press and Squat at 80% of Volume weight.
My medium term goal is to hit a 366 single on the bench. I did 365 in college and want to better that as a geezoid. I am also looking at hitting a 255 press but bench is the priority. I’m at a relatively easy 325 bench 1RM and a pretty tough 240 press 1RM now. I have no plans to compete so squats are for overall strength and because squats are good for you. I put deads on the back burner because of time constraints and recovery concerns but will probably reintroduce them after reaching the 1RM goals noted above. I am 55, 6’0” 225-230 lbs and was a college athlete in football and track. My long term goal is to remain healthy and strong and get to three wheels for sets across on bench and two wheels on OHP.