Ford Prefect
02-15-2002, 09:46 AM
Hey dude,
I saw your question wasn't answered at Dragon Door, so I figured I'd help a brother out. This is a copy of Jason's Bench routine. (he does his legs westside style)
***********
I started PTP on June 30th. I did 1 set of 5 reps per day M-F starting with 225lbs and added five pounds per day until I had difficulty getting 5 reps with a weight and called that my 5RM. I would then do ladders with that weight (1-2-3 repeat/rest same minutes as reps) for the next two weeks every other day. Then I dropped 10 lbs below the 5RM and went back to doing 1 set of 5 reps per day adding 5 lbs a day again until I had difficulty completing another weight for 5 reps. I take two days off and try a new 1RM every two months. My results were as follows:
June 30th: August 30th: October 31:
1RM 335 1RM 385 1RM 420
5RM 285 5RM 325 5RM 360
After benching I did one-arm snatch pulls with DB's and heavy ab work. I am drug free and my bodyweight went down from 235 to 226 without doing any aerobics and my diet would be considered poor by anyone's standards (unless you're a big believer in fast food). My lifts were witnessed by my co-workers as well as a few powerlifters who compete with me. If I lied about my results they would call my bluff.
RECAP -
Phase 1:
1 set of 5 reps
-Everyday add 5 lbs until you hit your 5RM
Phase 2:
Ladders w/5RM
-Every other day for 2 weeks
-Ladders should be 1,2,3 1,2,… etc
-Rest the same amount of minutes as reps performed(ie 2 reps/rest 2 minutes)
-Stop when form starts to go
After two weeks is over, drop 10 lbs off your 5RM max and use that weight to start phase 1.
***************************
It looks pretty interesting. I'm going to give it a try in a few month myself. My 5RM for the bench still isn't 225, so I want to work up to that before I start. Let me know how you like it though. ;)
I saw your question wasn't answered at Dragon Door, so I figured I'd help a brother out. This is a copy of Jason's Bench routine. (he does his legs westside style)
***********
I started PTP on June 30th. I did 1 set of 5 reps per day M-F starting with 225lbs and added five pounds per day until I had difficulty getting 5 reps with a weight and called that my 5RM. I would then do ladders with that weight (1-2-3 repeat/rest same minutes as reps) for the next two weeks every other day. Then I dropped 10 lbs below the 5RM and went back to doing 1 set of 5 reps per day adding 5 lbs a day again until I had difficulty completing another weight for 5 reps. I take two days off and try a new 1RM every two months. My results were as follows:
June 30th: August 30th: October 31:
1RM 335 1RM 385 1RM 420
5RM 285 5RM 325 5RM 360
After benching I did one-arm snatch pulls with DB's and heavy ab work. I am drug free and my bodyweight went down from 235 to 226 without doing any aerobics and my diet would be considered poor by anyone's standards (unless you're a big believer in fast food). My lifts were witnessed by my co-workers as well as a few powerlifters who compete with me. If I lied about my results they would call my bluff.
RECAP -
Phase 1:
1 set of 5 reps
-Everyday add 5 lbs until you hit your 5RM
Phase 2:
Ladders w/5RM
-Every other day for 2 weeks
-Ladders should be 1,2,3 1,2,… etc
-Rest the same amount of minutes as reps performed(ie 2 reps/rest 2 minutes)
-Stop when form starts to go
After two weeks is over, drop 10 lbs off your 5RM max and use that weight to start phase 1.
***************************
It looks pretty interesting. I'm going to give it a try in a few month myself. My 5RM for the bench still isn't 225, so I want to work up to that before I start. Let me know how you like it though. ;)