Busting my Bench

Mogwai · Oct 16, 2003

no, you don't necessarily have to have a wu and cd set...as long as you ARE properly warm-up before beginning. if you do choose to do a wu and cd set, they are independent of the pyramid, because the pyramid is such that you have to take each set to failure (unlike a wu or cd set)....

my boyfriend warms-up on the treadmill and then warms up popping out several reps with just the bar and then after his sets/pyramid/or whatever, he does another sets of several reps without the bars just to go throuhg the range of motion.

if you are properly warmed-up prior, this can work for you too.

bud · Oct 16, 2003

will try that pyramid tomarrow morning....have a flight at 8 so haveing to go in at 630 and work out....

will let you know...

Thx again

bud · Oct 21, 2003

Well its Monday and i did a pyramid like this....

200 - 8
220 - 6
225 - 4
200 - 8

The last set of 8 i got but strained on the 8th one.

Do i do this again or go ahead up 5 on each?

prodigy · Oct 21, 2003

that looks good, i would just stay there for a bit, you will eventually get stronger and need to add more weight to keep those rep numbers....

Mogwai · Oct 21, 2003

Exactly, stay there for a bit until you need more weight to get to failure on those reps. Then change to the pther pyramid I gave you :

6
4
2
6

So that you're working more towards your max strength goal.

Hope this works for ya!

bud · Oct 21, 2003

so go to the 6426 when i can get this...or when i can get this easy?

Cuz i got it w/o failure!

bud · Oct 23, 2003

Well i had an awsome bench today.

did the 8-6-4-8

200-220-225-200

I rocked it.....the last 8 i just pounded out w/ no hesitation, just up and down up and down. My work out partner missed workout on Wed and said "holy @$%*, what the hell"....lol

Gonna bump the 2 in there now...say bout 230 or 235?

TIA

Mogwai · Oct 23, 2003

You can bump to the other pyramid right away but it would be even more effective if you overloaded on this pyramid first (the one you're just doing)....cause you can do the reps easy now, so up the load for 2 or 3 sessions and then go to the next pyramid

bud · Oct 23, 2003

so what your saying is not to throw the 2 in there and just bump all my weights up? say 5 lbs?

Mogwai · Oct 24, 2003

yep...once you've bumped your weights up and are able to complete your sets at this new weight, then move on to the next pyramid

bud · Oct 31, 2003

Well i my test is on Mon.

I maxed today to know where i will stand on Mon....

I HAVE BUMPED MY MAX UP 30LBS IN 30 DAYS.........YAHOOOO

Do you think i should go light on Fri and let my muscles relax a little before Mon...or turn it out and pump it w/ the 8-6-4-8 5 w/ 5 more pounds?

Mogwai · Oct 31, 2003

well, let me see....now we're getting into competition/testing, a little out of my niche.....today is friday, test is on monday, i would say do some light weight....logically, if you were to bump your resistance today, you'd have some delayed onset muscle soreness tomorrow and sunday, and possibly even monday, which would not be good....but again, i'm not sure what the protocol is on these pre-testing days, ie if you should at least repeat the pyramid at the same weight....i hope someone else will answer you as well...if it were just me, i would say do some light lifting or just repeat the pyramid without further overload, but someone who has competed before might have a better answer.

hope i've helped you out, and congrats on bumping up your max by 30 pounds!! good luck with the testing and keep me posted on how it goes