[enright3060]

Originally Posted by DEVILsSON

very impressive squatting. You're definitely good for 500+....

I think your bench should go up as well soon....you definitely should get to 350+ bench within a couple of years.....

awesome job on both vids dude.

Thanks - Devil.

I'm starting your bench program this week.

[Cap'n]

I hate you for the fact that you have 90lbs on my front squat.

[MatterOverMind]

Awesome squats!

Couldn't help but notice your knees come in big time on your front squat.
Just an observation.


Ya know, if weren't squatting double what I do, our numbers would be very similar.

[fennway4414]

Originally Posted by enright3060

Thanks - Devil.

I'm starting your bench program this week.

Aaaaaand what program is this. My bench press is pathetic ya know....

[Bubble Boy]

Originally Posted by fennway4414

Aaaaaand what program is this. My bench press is pathetic ya know....

Yeah. c'mon. Share this stuff Devil, I'm in a 250 lb bench race y'know.

[enright3060]

Devil told me to do 5 to 8 sets of 2 reps at about 85@ 1rm with a full pause. After the pause bench, do 2-3 sets of 10-12 reps "touch and go."

I'll try to mix up the rep range each week and add 5 pounds or so and focus on bar speed.

[Bubble Boy]

Originally Posted by enright3060

Devil told me to do 5 to 8 sets of 2 reps at about 85@ 1rm with a full pause. After the pause bench, do 2-3 sets of 10-12 reps "touch and go."

I'll try to mix up the rep range each week and add 5 pounds or so and focus on bar speed.

Oh, you're talking about that one. I read that earlier. For for reason I thought you had some other super-secret bench routine you were going to take up also. Duh. My bad.

[DEVILsSON]

i generally dont recommend programs but more along the lines of a general outline using undulating periodization....with exercises specific to the weaknesses of the individual...

I like doing a 3 week rotation ...

5x5 followed by 2-3x10
8x2 followed by 2-3x8
6x3 followed by 2-3x6
5-8x1 followed by 2-3x8

this is purely out of my ass...

also for example if you're weak off your chest then you'd be doing pause bench, paused bench with chains/bands, deep dips leaning forward.........or if you're weak at lockout you'd be focusing more on lockouts, board presses, floor presses, etc...as your primary exercises...

you can adjust the load as you see fit...usually 85-90% of your 1rm, 2rm, 3rm, 5rm, etc....is pretty good intensity...if you feel really good on any given day feel free to go heavier...

check out zero's log...he did something along the lines of this and added 50-60lb to his bench when he did it ...

[enright3060]

Originally Posted by DEVILsSON

i generally dont recommend programs but more along the lines of a general outline using undulating periodization....with exercises specific to the weaknesses of the individual...

I like doing a 3 week rotation ...

5x5 followed by 2-3x10
8x2 followed by 2-3x8
6x3 followed by 2-3x6
5-8x1 followed by 2-3x8

this is purely out of my ass...

also for example if you're weak off your chest then you'd be doing pause bench, paused bench with chains/bands, deep dips leaning forward.........or if you're weak at lockout you'd be focusing more on lockouts, board presses, floor presses, etc...as your primary exercises...

you can adjust the load as you see fit...usually 85-90% of your 1rm, 2rm, 3rm, 5rm, etc....is pretty good intensity...if you feel really good on any given day feel free to go heavier...

check out zero's log...he did something along the lines of this and added 50-60lb to his bench when he did it ...

Thanks man - I know I can lock out 335+. My problem is technique and starting strength. I need to focus on pauses for a while. I'll check out Zero's log.

[DEVILsSON]

I also generally suggest going more intense on the higher rep sets...i generally push them close to failure or right at....ie doing last good rep...occassionally failing...