Morning all, Bench day week 2 , Elliptical 30 minutes 6.5 miles. Decided to switch things up and try the (Brad Gillingham 12 week bench routine) Jennmedic is currently doing it also on my recommendation . So if it doesn’t work its my fault I actually liked this program because the guy is a drug free lifter. So it has realistic expectations. I also like that Brad Lifts similar to how I have always trained . And that is work up to a heavy single and then do your foundation training with lighter sets. An example would be I used to work up to 365 x 1 then do 315 x 5 x 3 with a pause to get deep into the muscle tissue to promote growth or Hypertrophy for you technical folks. If you go to Brads site he has a box up top to insert your current max single in . It will calculate your poundages ,Rep ,sets for a 12 week program. You can also train bench 2 times a week if desired.1 day heavy and 1 day light. I choose 1 day myself since it has always worked for me. My sets were based on my current 330 x 1. I used the week 2 of his program which was 297 x 1 and 264 x 5 , 264 x 5, 264 x 6 with pauses. Brad does not tell you to do Pauses. That’s my thing. It really works though, so I make the extra effort. http://vimeo.com/76367097 . 264 x 5. have a great day all I decided that there was some more gas in the tank so I pulled the sled out. I upped the weight to 99 lbs. My goal was the mile course again. 2/3 rds of a mile later I cried uncle. 2 laps took me 21 minutes. The heat was 30 degrees warmer than last time with 88 lbs. Wow that was a butt kicker
Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
Post time to comments.
Compare to 120310.
Last time 120310: 14:40 @ 115 lbs
I noted last time how badly I mis-scaled this, so dropped to 95 lbs this time. All rounds all sets unbroken. I had a slight pause to switch to a hook grip before starting HPCs, but otherwise first 2 rounds without releasing bar (break between rounds though). Third through fifth round I had to take a slight break between sets, which meant putting the bar down after HPCs, so 1 extra clean each round to rack the weight for push jerks.