SonnyBono

If you've hit a plateau in your lifting or are just starting out, this can really help. I'm just starting the 6th week of this and I've seen dramatic improvements. I had a a one rep max of 155 and now I'm at an easy 190. Make sure you read this <a href = "http://users.rcn.com/dl.interport/bench2text.htm">article</a> before you attempt the workouts. If you have your form down, you should do this <a href = "http://www.joeskopec.com/add50.xls">workout.</a> If you don't know exactly what you are doing yet, the <a href = "http://www.joeskopec.com/highbench.xls">high rep variation</a> might be the one for you. If you consider yourself an endurance oriented person rather than a sprinter, you might be better suited for the high rep workout. It's all pretty much explained in the article, but if you have any questions, ask.


- Chris Larson

thebeat

Very interesting article, perhaps i'll get back into weight lifting.

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G5_Todd

is that an excel file?

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gorilla

I cant read the file, will someone copy paste it for me... please???

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SonnyBono

<b>G5_Todd:</b>
Yes, the two workouts are based on formulas that work around your one repetition maximum on the bench, so it's best if it's on a spreadsheet. I can post the formulas for you if that's a problem.

<b>gorilla:</b>
The excel files? or the article?

gorilla

the workout, please and thankyou

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bing bing

I'm too scared to max-out

SonnyBono

SonnyBono

bing bing:
It's always safe as long as you have a spotter. You really shouldn't be doing heavier weights in the first place, if you don't have one.

thingstodo

This is some great stuff. I lift a lot and am always looking for something new and different. I tried a variaiton on the bench workout several years ago that lasts for seven weeks. Each set increased the weight and dropped the reps. I look forward to this workout. Also enjoyed and appreciated the article.

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Adam_GTR

Iv always sticked to the basics.. that is what has worked for me.

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hossified

my understanding of a negative rep is count for 2 up hold for 2 and lower for 4 / 5 secs. Is this correct....as I did not see an explanation of a negative rep in the article.

coash

negative is the eccentric portion of the lift. for the bench that means the lowering part. the concentric should always be fast with power.

gorilla

Thanks for the copy paste Sonny, you da man

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SonnyBono

hossified
As for the negative, since there aren't a lot of reps for this exercise, I typically milk this exercise for all it's worth and lower the bar as slowly as I possibly can. Just make sure to keep the bar moving down and not keeping it in the same spot. This really helps your body prepare for the heavy lifting later on in the program. Have your spotter help you bring the bar off the rack and have them keep their hands under the bar at all times, this is a lot more weight than you'll be able to lift. When the bar is just above your chest have your spotter help you bring the bar up as fast as you can and rack it immediately. You might feel some pain immediately after you release pressure off the bar in your triceps, but it'll go away. This really stimulates your muscles.

gorilla
No problem, let me know what your one rep max is and I can give you a personallized image if you want to do this program.

Ryan

I completed a very similar program to this about a month ago, and I added 40 pounds to my max bench. Ill see if i can get a scan of my progress charts up for you guys.

gorilla

my max is 190 but I clicked on the first link and it worked today, so its all good. Im doin this workout as soon as football season is over.

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SonnyBono

So, I've completed the program and I maxed at 195 yesterday. I got sick for the last week, so I think I missed out on some gains. But 40 pounds in 7 weeks is still great. I'm going to take a break and do a bodybuilding cycle for 6 weeks then try this powerlifting program again.

sillypinkbunny

Hey, does anyone have a copy of the full workout files? I want all the exercises he mentioned, not just the bench, but his site seems to be down or something. Thanks.

SonnyBono

Sorry guys. I went on a hiatus for a bit. If you have any questions, please feel free to post, pm, or email.

dman2

Pretty good advice. I think the main problem I have is finding a spotter. I usually workout alone and I hate to bother other people who are working out.

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