...and a couple more.

hi dave, hope all is well
between your work, and your training, do you ever get any time for something else? :)

@DG:

Great detailed response. Thank you for the time you put into that.

@domcib - thanks for checking in man. Yup, all is well.

While work and training keep me pretty busy I still find time for other things - although training everyday keeps me from drinking too much ;)

My extremely patient girlfriend pretty much handles the meal prep for me which helps tremendously with the time management. Also, one of the major reasons that I switched up my training recently was to free up some time over the summer as I have alot of other stuff going on that I needed to make time for. Since I'm in the gym less I can plan to be out of town more and I can fit in sprint workouts and things like that pretty much anywhere.

@brandon - no problem!

June 9th 2013 - 5/3/1 Rest Pause - Deadsquat lift / military press

I have to be out of town this coming week for work-related training and likely won't have access to a decent gym so I moved my usual Monday 5/3/1 session to today (Sunday) instead. I'll likely miss my Wednesday high pull session but I should be back in time on Friday to get my 5/3/1 session in (hopefully). While I'm away I should be able to get some sprints in without too much trouble and I may look around for a gym that I can drive to during the evening once or twice this week and hopefully get some kind of productive work done.

In anticipation of being away next week I did some extra work this past week to 'over reach' a little bit. In addition, since I moved my 5/3/1 session up a day I'm not quite as well-rested as I would normally be but I ended up having a pretty good session nonetheless.

A) Box jump: BW x 3/3/3/3/3

B) Played around with some cleans as an activation movement

C) Deadsquat bar deadlift: all work set calculations based off 495 (90% of my most recent known 1RM of 540 + 10 lbs)
1 x 5 @ 75%: 370 x 5
1 x 3 @ 85%: 420 x 3
1 x 1 or more @ 95%: 470 x 5
1 x max reps @ 75%: 370 x 13

D) Strict Military Press all work sets calculated off 210 (90% of 225 + 5 lbs)
1 x 5 @ 75%: 160 x 5
1 x 3 @ 85%: 180 x 3
1 x 1 or more @ 95%: 200 x 4
1 x rest/pause set @ 75%: 160 x 11/4/3 with 30 seconds rest between microsets

E) Kroc Rows - 2 warm up sets
1 x max reps: 100 lb DB x 31 reps/side
* 1 more rep/side this week compared to last week

F) Barbell curl - 2 warm up sets
1 x rest/pause: 95 x 14/6/5 with 30 seconds rest between microsets
* 2 additional reps at same weight as last week

Finished off with some pump sets of leg curls, a few sets of hammer curls, and some dragon flags.

1 Finibar prior to the session, 2 Plazma during and 4 MAG-10 afterwards

I was away on training for work last week and the only 'gym' within an hour and a half drive time was a 'fitness spa'. I checked it out but couldn't bring myself to even try to come up with something to do there so I opted for sprints a few nights and took the other days off. I found a decent hill about 1 km from the hotel so I ran over there, did a bunch of hill sprints, and ran back. On the way back I did the sprint/jog thing between light posts all the way back.

I got home Friday evening and went straight to the gym for my scheduled 5/3/1 session. After a week of little sleep and being at the mercy of the food that was provided (supplemented with MAG-10 and a few other goodies of course) I wasn't feeling top notch by any stretch but I put together a decent effort.

A) Box jump: BW x 3/3/3/3

B) High Pulls from floor: 95/135/155/175/195/195/195

C) Front Squat: all work set calculations based off 345 (90% of my most recent known 1RM of 375)
1 x 5 @ 75%: 260 x 5
1 x 3 @ 85%: 295 x 3
1 x 1 or more @95%: 330 x 5
1 x max reps @ 75%: 260 x 12
* compared to first cycle: same reps on 95% set and on max reps set but at higher weight

D) Bench Press: all work set calculations based off of 335 (last known max is 395 and should be using 90% of that for calculations but still keeping in conservative due to previous pec tendon issues)
1 x 5 @ 75%: 235 x 3
1 x 3 @ 85%: 270 x 3
1 x 1 or more @ 95%: 320 x 6
1 x rest/pause set @ 75%: 250 x 15/4/3 with 30 seconds rest between microsets
*seemed to run out of steam here - had planned on 7 or 8 reps at 320

E) Chin ups (from dead hang and chest to bar on each rep) - 2 warm up sets
1 x Rest Pause: BW x 12/4/4
* 1 more rep this week compared to last week

F) Swiss bar lying tricep extension - 2 warm up sets
1 x rest/pause: 125 x 15/4/3 with 30 seconds rest between microsets
* energy definitely waning here - likely due to crappy food intake most of the week - added 5 lbs compared to last week but expected a couple more reps than this

1 Finibar prior to the session, 2 Plazma during and 4 MAG-10 afterward

June 15th 2013 - Conditioning / abs

A) Prowler sprints: 210 x 30 yards x 8 sprints with 30 seconds rest between sprints

B1) Kneeling cable crunch: 170 x 15/15/15/15
B2) Ab mat KB crunch: 53 lbs KB x 12/12/12/12
B3) Med ball twist throws: 20 lbs med ball x 12/side x 4 rounds
* 4 rounds, no rest between exercises, 30 seconds rest between sets

C) Rear delt swings: 30's x 35/35
10's x 12 full range of motion with hold at top of each rep x 2 sets

June 16th 2013 - Heavy bag drills

5 x 3 minute rounds (each round focused on different elements ie speed/power/endurance/footwork)

June 17th 2013 - 5/3/1 Rest Pause - Deadsquat lift / military press

A) Box jump: BW x 3/3/3/3/3

B) High pull from floor: 95/135/155/175/195/195/195

C) Deadsquat bar deadlift: all work set calculations based off 505 (90% of my most recent known 1RM of 540 + 20 lbs)
1 x 5 @ 65%: 330 x 5
1 x 5 @ 75%: 380 x 5
1 x 5 or more @ 85%: 430 x 7
1 x max reps @ 65%: 330 x 14
*compared to last cycle on 5/5/5+ day I got 1 more rep on 5+ set at 10 lbs heavier

D) Strict Military Press all work sets calculated off 215 (90% of 225 + 10 lbs)
1 x 5 @ 65%: 140 x 5
1 x 5 @ 75%: 160 x 5
1 x 5 or more @ 85%: 185 x 7
1 x rest/pause set @ 65%: 140 x 13/6/4 with 30 seconds rest between microsets
compared to last cycle on 5/5/5+ day I got 1 more rep on 5+ set at 5 lbs heavier

E) Kroc Rows - 2 warm up sets
1 x max reps: 110 lb DB x 25 reps/side
* added 10 lbs to DB this time (got 100x31/arm last time)

F) Barbell curl - 2 warm up sets
1 x rest/pause: 95 x 15/6/5 with 30 seconds rest between microsets
* 1 additional rep at same weight as last week

1 Finibar prior to the session, 2 Plazma during and 4 MAG-10 afterwards

Hey Dave,

I've a quick question if you have some time -- as you probably know from my previous forum question, I am trying to work on my bench press starting literally from the ground up. My plan (one that I formulated on the fly) is that I should first get comfortable benching 135 for reps as a first goal. I've been working toward this by alternating "light days" where I bench 95x5 for five sets, and "heavy" sets where I try to move up in 10 lb increments for 3 reps.

Right now, I easily bench 125x3 for five sets and the next increment in135 lbs. (Pathetic weights, I know, but got to start somewhere:) ). In your experience, does progressing on the bench with this plan sound good? I aim to get at least 10 reps with 135 lbs before adding more weight and then continue with triples.

Also, a technical question: I get into position for the bench properly - with a slight arch, tight back, and retracted shoulders (I also use a fairly narrow grip). But I find that during many sets, since my arms are pretty long compared to my torso and my bench J-hooks aren't so far up, I lose much of the tightness as I unrack the bar. Is there any tweak you can recommend to remedy this? Right now, because of the light weights, it's not a problem as I can hold the bar and readjust. But I can see this becoming a problem as I progress....

Sorry about being rather verbose. I'll appreciate any insight! Thanks!

@darkmatter - Well, there are a few pointers I can give you but I'll offer up this caveat first - I may not be the best guy to ask about improving your bench because this is one lift where I've never had to give it much thought or go out of my way to find things that work. I seem to have good leverages for it and have managed to make decent progress here without really having to get fancy. I also have no particular interest in getting super strong in the bench press so again, I'm maybe not your best source. Often the best people to ask about stuff like this are ones who have struggled to find things that work.

First off, it can actually be seen as a good thing that you have little experience benching because at least you can learn how to do it right the first time around and avoid having to un-learn shitty technique. Based on your description it sounds like you are in the ballpark technique-wise. You didn't mention anything about planting your feet for stability and driving with the legs though so just make sure that you incorporate that. Also, make sure to keep the lats tense as well. Maintaining the stability required to press big weights is a whole-body effort. As they say you can't fire a cannon out of a canoe so getting good at creating this stability should be your first step. Look up anything by Wendler on the subject of bench press technique and you will be well served.

Along with that point I would suggest that rather than just focusing on the bench press itself (although you do need to do lots of pressing to get good at it - more on that later) make sure that you are getting as strong as possible in the lats and upper back too. Quite often a limiting factor in pressing strength is a lack of strength in the back. Your shoulders will thank you for this years from now too.

As for your actual bench work you need to look at exercise selection, frequency, intensity and where it will all fit into your overall training program. Obviously to get good at a lift you need to actually perform that lift so you will be benching alot. Once you have the technique down you will benefit early on by performing the movement frequently. The development of any new motor skill benefits from frequent repetition.

I've had a look at your training log and I can say that I don't really like what you are currently doing for bench work. In fact, it seems you aren't really following a cohesive program at all which I suggest that you should for now. It seems like you bench several days in a row and that you use the same sets/reps/weight every time. I don't think this is the most effecient way to get you where you need to be.

Also, I don't think that your focus on hitting 10 reps at 135 before moving to higher weights has merit here. I realize that the 'plate per side' thing is a significant weight (as is 225, 315, 405 and so on) but I think you are attaching too much significance to what is really just an arbitrary number and in doing so may actually be creating a mental block at that weight. As long as you are doing what it takes to develop your top-end strength your ability to press 135 for sets of 10 will come along quite quickly without making that specific task a primary goal.

As a general rule though I would say that frequency is going to help you greatly at this point but you need to switch things up in terms of sets/reps/intensity and stay away from training failure most of the time. You might want to consider Thib's idea of using high frequency sets done each workout at the beginning of the session. In this case the reps are all done explosively and nowhere near failure multiple times per week. This is in addition to your actual bench work. This will develop neuroligical efficiency very quickly.

In short, I would make sure that your technique is bang on and then I would adopt an overall training approach (I don't think that you should pursue a bench focused specialization program at this level of your development) that incorporates frequent press work - most of which is focused on strength. I suggest the original strength program that Thib's released along with the release of Indigo. The layer system would also serve you well although I would do at least some of the HDL sets at full ROM. I like 5/3/1 by Jim Wendler as well although I hesitate to recommend that to you at your current strength level. I've also had success prescribing a simple 5x5 once per week with assistance work on a second day in the same week and then transitioning to 10 x3 for bench but that was part of a cohesive program that I put together for someone. They ended up taking their bench from 135 to 250 for triples using a plan like that. For you though, I think you need a plan geared towards overall strength at this time. I'm leaning towards Thibs original Indigo programming for you.

Oh, and to answer your question regarding staying tight during the liftoff - the best way is obviously to have a spotter assist with the lift off. Outside of that you will always lose the shoulder position somewhat lifting off yourself. Upper back strength helps here but still the best way is to have a spotter. I don't always use a spotter on my lighter sets simply because I train alone and like to move quickly through things. On the heavier sets I always ask for a hand though - I recommend you do the same.

If you can post a video of you bench pressing I may be able to provide some more specific tips for you.

I hope that helped in some way.

June 18th 2013 - A.M. session - conditioning / abs

A1) Prowler sprint: 210 lbs x 30 yards
A2) Sprint start (about 15 yards)
A3) Battling ropes: 15-20 seconds alternating arms followed by 15 double arm slams
A4) Box jumps x 6 jumps
A5) Med ball slams x 6 slams
*6 rounds, no rest between movements, 45 seconds rest between rounds
** 1 more round than last time using same parameters

B1) Standing 'Thibs' cable crunches: 150 x 15
B2) Ab mat KB crunches: 53 lbs KB x 12 - 15
B3) Ab wheel rollouts x max reps
B4) KB swings: 53 lbs KB x 30 seconds
* 3 rounds, no rest between movements, 30 seconds rest between rounds

I had 1 Finibar prior to the session, 2 MAG-10 during and 2 MAG-10 afterwards



P. M session - Sprints

Sprint warm up (lunges, 'A's, laterals, carioca etc)
1 x 400m light run
2 x 200m sprint
2 x 100m sprint

Hamstring stretching afterwards.

@daveg - Thanks very much for the detailed answer. The one difficulty I had was that since my bench lags so much below my squat or DL, I was at a loss as to how to start from the ground up. My rationale behind my current workout is this: I bench multiple times a week, and each week increase my 3 RM by 10 lbs, while keeping my "light sets" at 95 and moving up from there. I do concede I didn't put more thought into this than this sort of naive progression.

You're absolutely right about the 135 forming a mental block though -- I am pretty sure I can bench 135 for the same three reps now, but have been holding myself back to progress in an orderly fashion. The flip side of this is that it is probably stalling my gains deliberately which is not very smart. I'll think more about switching up my reps/sets. The one problem I have in following Thib's Indigo program is that I am not sure it is meant for an absolute beginner. My plan was to progress at least to 225 and then use Thib's Indigo or layer system for all lifts. Maybe I'll drop a question to Thibs explaining my situation.

Thanks again for taking the time to reply - I really do appreciate it!

@darkmatter - Thib's original Indigo strength program will be fine for you as a beginner. The frequency will work very nicely for you and your strength will increase dramatically. I see no reason not to recommend that program to a beginner. The only reason that I mentioned being hesitant to recommend 5/3/1 to you at this point is because the work sets are based on percentages of a 1RM and at lesser weights the difference in weight between your work sets within each session and week-to-week would not be sufficient and that would detract from the program in my mind. The work sets on the Indigo plan aren't laid out this way and the plan will work just fine for you.

Either the original Indigo program or the layers would work IMO. I'm still going with my recommendation for the original program to get your overall strength and work capacity up though. I would consider recommending the layers over that system if you had experience with high pulls or Oly lifting and your technique was rock-solid on the other main layer system lifts but I'm guessing that is not the case. Please correct me if I'm wrong in assuming that - I certainly mean no disrespect by saying that. That being the case, I would go with the original plan, focus on technique, get your strength and work capacity up, and then switch to the layer plan and learn how to do high pulls.

Of course Thib's may have other suggestions for you and, if I were you, I would go with what he says.

@dave-g: Thanks for the suggestions. I don't consider myself super-strong in any lifts. A brief history: I started "going to the gym" about three years ago. The first year was on and off, and I don't actually count that toward my education. I was also foolish enough to really hurt my lower back once doing high-rep DLs and had to go to the emergency with the worst pain ever. Since then, I have studiously made sure to practice good form and started reading up Eric Cressey and such authors. For some reason, my favorite lift has always been the DL. I followed Cressey's "Show and Go" and got my DL up from about 275 to 355. Since then I've managed to add 30 lbs. I actually hit my best squat a couple of days ago - 305 lbs.

I realize none of these numbers are very impressive, but they were lifts done with proper form. Regarding OLY lifts, I did learn the basic movements from a crossfit box a few months ago, and managed to power clean about 145 or so. But I've not been practising these lifts and not sure I have proper technique there. I certainly lack wrist mobility to perform a good jerk, though I can manage light weights. I purchased Wil Fleming's DVD recently, and plan to devote myself to OLY lifting some time in the future. I can certainly do the high pulls well, and have done so. Unfortunately, I am forced to do them from the floor so I am limited in weight.

In between all that, I moved from Ottawa to Arizona a few months ago, and lost a bit gym time in the transition and a recent job-travel also forced me to take a rather extended break. So in a sense, I am kind of starting fresh with I3G -- hoping to develop overall strength. My upper body pressing has always been my weak point, and thus, I am currently looking to get my bench to a respectable number. Hope that gives you a sense of where I am.

Once again, thanks for taking the time to respond -- greatly appreciated!

Quick addition: I should mention that I am quite enjoying extended upper body pressing sessions. I do see visible changes in my body, and this is why currently I am looking to only hone in on a proper bench routine, adding in overhead pressing session whenever I feel like it. I enjoy the freedom this gives me.

For the squat, I started on Paul Carter's Big 15 today and plan to run the cycle for the next 2-3 months and assess. I mean no disrespect to the writers of any program, but what I currently need is a complete focus on upper body pressing/pulling for the rest of the days -- which is something hard to find in structured programs (for understandable reasons -- they give equal weight to all lifts). I am at a point where I just want to enjoy my gym time.

I am also discovering new things that I enjoy en route -- I started doing power shrugs recently using straps (also for the very first time) and enjoyed that immensely. So I guess what I am trying to say is I want to add in a structured, high frequency bench routine and build my other "fun workouts" around it. I realize this may not be a perfect solution for most coaches, but sometimes you just have to do what you really want to do :)