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50lb program
- Thread starter Charger
- Start date
Quantum Might
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Heh?
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I've tried it and it works well. I didn't finish the whole thing but my weight was going up.
The one I have tried would take to big of jumps in weight at the end. I suggest that you start with 10 to 15 pounds less of what you have as your one rep max and then go for it. Not very many finish it if they start with their actual 1 rep max. That has been my experience at it and that of people around me.
Glad to help.
Glad to help.
cutemonkey
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I think the program you're reffering to would be Shawn Phillip's routine at www.musclemedia.com under the training section?
B
Bench_It!!
I'm finishing my second week right now. Workout# 2 discouraged me a little bit. But appearantly I've gotten used to it now. Actually doing better than I should, so I'm probably going to end up increasing my RPM after next weeks failure rep. Seems to be going great. I added a few things like a decline and incline press, calf raises, deads, and more curls (one of my best bicep workouts was on my odd workout days) Some days, I just didn't feel like I'd done anything. If you're interested, I'm going to post my workout on the post above asking for routines.
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Shut up and LIFT!
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Shut up and LIFT!
Mule, I thought about doing that and I think I will start 10lbs under my one rep max, thanks. Yes I am talking about Shawn Phillips routine. I will be starting on Monday. I had been looking for a push/pull routine and we all want to increase our bench so can't hardly wait to try this. If I get even 25lb more out of this I will finally get 300lbs
I'm not old yet.
This thread is pretty darn old.
I've used the Shawn Phillips program at various times for about 2 1/2 yrs now and am currently starting the third week of another attempt. It works very well.
The first time I tried it (at 36 years old and with no prior weight training experience), I started with a 1 rep max of 175 (at a body weight of 198 with a gut... which is about right for someone who doesn't weight train). I finished the program with a 1-rep max of 215. After an increase in strength natural for a beginner, I tried the program again about 6 months later with a beginning 1-rep max of 235. I finished the program 7 weeks later with a 1-rep max of 265. My third attempt at the program saw my beginning weight drop 5 lbs to 260 (probably because of an emphasis on higher reps, various angles, and other body parts ... as opposed to just heavy low rep flat presses). I finished the program with a lift of 295. After a neck injury (Russian Squat Assault Program - bad form) from which I lost significant strength on my left side (delts, shoulder, tricep and bicep) and a very long rehabilitation period, I am starting the program again with a beginning max of 285. On my first test (today), I completed 6 very strong reps of 265. I expect to finish the program lifting between 310 and 315 based on past experience ... at a body weight of 195 (and ripped btw).
I've always been able to finish the program and I've always used my 1-rep max as the starting point. It is built in that if you fail the test (0,1 reps) you go back on the chart and if you get 2-4 reps you stay on the same path. The only way to gain 50 lbs during the program is to get at least 5 reps on all of the tests and continue to push up the chart. Don't be afraid to take a step backwards (basically repeating the same weight two weeks in a row ... you're usually better off for it). You can reasonably expect to add between 20-30 lbs on your lift. I would also mention that this program requires at least a spotter and I would highly recommend a work-out partner who is at least as committed as you are to finishing the program. Another benefit, every time I do this program, I see a significant increase in mass throughout my upper body ... not just the chest. I usually get a few compliments on my build every time I do this program.
You know, this program is just periodization ... but it is simple and predefined for you and works pretty well. I can't complain about going from a 175 1-rep max to over 300 in 2 1/2 years when 40 yrs old is right around the corner.
This thread is pretty darn old.
I've used the Shawn Phillips program at various times for about 2 1/2 yrs now and am currently starting the third week of another attempt. It works very well.
The first time I tried it (at 36 years old and with no prior weight training experience), I started with a 1 rep max of 175 (at a body weight of 198 with a gut... which is about right for someone who doesn't weight train). I finished the program with a 1-rep max of 215. After an increase in strength natural for a beginner, I tried the program again about 6 months later with a beginning 1-rep max of 235. I finished the program 7 weeks later with a 1-rep max of 265. My third attempt at the program saw my beginning weight drop 5 lbs to 260 (probably because of an emphasis on higher reps, various angles, and other body parts ... as opposed to just heavy low rep flat presses). I finished the program with a lift of 295. After a neck injury (Russian Squat Assault Program - bad form) from which I lost significant strength on my left side (delts, shoulder, tricep and bicep) and a very long rehabilitation period, I am starting the program again with a beginning max of 285. On my first test (today), I completed 6 very strong reps of 265. I expect to finish the program lifting between 310 and 315 based on past experience ... at a body weight of 195 (and ripped btw).
I've always been able to finish the program and I've always used my 1-rep max as the starting point. It is built in that if you fail the test (0,1 reps) you go back on the chart and if you get 2-4 reps you stay on the same path. The only way to gain 50 lbs during the program is to get at least 5 reps on all of the tests and continue to push up the chart. Don't be afraid to take a step backwards (basically repeating the same weight two weeks in a row ... you're usually better off for it). You can reasonably expect to add between 20-30 lbs on your lift. I would also mention that this program requires at least a spotter and I would highly recommend a work-out partner who is at least as committed as you are to finishing the program. Another benefit, every time I do this program, I see a significant increase in mass throughout my upper body ... not just the chest. I usually get a few compliments on my build every time I do this program.
You know, this program is just periodization ... but it is simple and predefined for you and works pretty well. I can't complain about going from a 175 1-rep max to over 300 in 2 1/2 years when 40 yrs old is right around the corner.
Uhmm, did you even read my post? Of course you can't ... I've certainly never been able to as I've just attested to. The biggest gain I had was the very first time I did it and that was 40 pounds after never having lifted a barbell in 20 years. I have been able to get increases in the 25 to 35 lbs range. And I'm not kidding ... I've got every workout I've ever done recorded in binder. This isn't a promo or spam ... how the heck would I benefit from that? ... you can find the program on the Internet for free. I'm an IT Director for an insurance company and couldn't care less whether you use the program or not. You moron!
Why do you even care? You're a little too aggressive .... whatever you're taking, either get off the stuff or save the aggressiveness for your lifts.
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Charger said:
Works if you bench under 300 lbs. It's gonna take me 6+ months to put another 50 lbs on my raw bench.
Probably true. My workout partner was more advanced when we started working out 2.5 years ago and got to 300 faster. He is now struggling with the program ... he'll add to his bench but probably not as much as I will this go around ... he claims it's because he just turned 41 .. excuses, excuses. I think that when I'm above 300 after this program, we may need to start employing some of the powerlifter techniques to see impressive gains. We have always done this raw and will probably stay that way for awhile.
I wouldn't waste my time unless I was competing in a bench contest. You would be way better off concentrating on getting the three big lifts up vs one.
I know you're right. I have spent a lot of time on the squat but very little on the standard deadlift so I definitely have to work on that. We try to cycle our bench press between strength training, hypertrophy, endurance. We get our boost in strength from this program and then increase the reps and lower the weight to take advantage of the added strength and build size. We also focus on other angles. At the same time, we focus on an another area for strength training. So it will be awhile before we jump back into strength training for the bench. We have not been nearly so diligent on the deadlift. Based on this program, I also know that I've got some remaining deficiencies from my neck injury. I am having a hard time with some of the supplemental exercises if I use the same weight I used pre-injury. Specifically, barbell rows and reverse grip pulldowns ... back. I'm having no problem with the other back exercises (close-grip pulldowns and seated cable rows). You should have seen my first attempt at barbell rows using pre-injury weight ... I was so lopsided I almost lost my balance. My right side took up all the slack for my left. Obviously, I have some work to do after this program. I'll tell you though, I've been increasingly intrigued by the idea of using chains and the power rack at different heights to try and improve my bench.
