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Quick clips from a workout involving heavy bench and a few other accessory exercises. End of a minor strengthening phase to get bench press back to a normal level after shoulder surgery.
Bench press to heavy single
Close Grip triples
Incline Bench press up to a decent triple
Bent over Row sets of 6
Not shown Dips and pause chin up super sets
Only perform for 2-3 workouts then switch to something more conventional.
A1. Leg Curl
A2. Good Morning
B1. Walking barbell lunge
B2. Leg Press
C. Leg Extension (Hold each rep for 3 seconds at the top)
Rest 60 seconds then
D. Back Squat
A. CG Bench w/Bands
B1. Thick Bar Incline Curl
B2. Lying Tricep DB Ext
C1. Reverse Barbell Curl
(rest 1 min then go again)
D1. Tri Pushdown
D2. Standing high pulley curl to head
3×10 (3 second eccentric per rep, 2 second contraction at top)
Pause Squat on pins at height of throw start
up to max then 3×5 w/ 40 sec rest
2 abdominal exercises and stretching for 10 minutes
This was a personal record that had been a long time in the making. The training cycle leading up to this was focused more on Olympic lifts than bench specialization. In addition the lifter was not as well rested as he could have been. The interesting part is that the he never lifted more than about 87% of this weight leading up to testing day. It should be noted that the lifter was very experienced but is not built optimally for the bench press and previously had trouble with fully utilizing his enormous strength base and explosiveness out of the bottom of the lift. A number of sets backs from surgeries to an extremely demanding work and travel schedule had prevented him from breaking his previous PR always coming within 5KG of it.
Because of elbow surgery 4 months earlier programming had to be focused on regaining strength through range of motion rather than building to maximum weight. From a strength stand point this allowed more focus on lockout strength and power at the end range of the bench press. After some weeks getting used to full range bench press a program that included slow introduction to mild upper body plyometric exercises was used building up in intensity in a linear fashion. This was not only to help activate the CNS but also to reintroduce the bodies ability to absorb eccentric force and utilize the stretch reflex. The volume of horizontal pushing exercises was not excessive as the actual focus of the 2 month program was more towards regaining abilities in Olympic lifting. The athlete already had a good amount of muscle mass so besides a brief period during the rehab phase, direct hypertrophy work was unnecessary. Bench press weights were assigned with 1 heavy session and 1 light session per week when possible. The weights were kept manageable increasing an average of 2% per week with a jump on week five of 3% and week six of 5% with a corresponding drop in reps and increase in sets. The goal was every rep achieved and to be able to walk away from the exercises with more in the tank every week thus keeping a good groove on every rep. Week 6-8 more time was spend on double and single repetition sets with the goal of practicing the feel of heavy weight without losing form. Ballistic work was increased in intensity while other accessory work took a back seat. It should be noted that the athlete was unaware of his goal for the day until he was in the gym. Sleep had been sub par and he had trained in high volume Olympic lifting the night before. However, he is gifted in the ability to operate at a high level in sub optimal conditions.
This shows the importance of specific programing for athletes at a high level. Programs need to be designed with the considerations of the unique abilities, weaknesses, psychology, and lifestyle of the person in question.
This was the approximate sequence used on testing day. (In kilograms)20kgx10
B1. Sumo Deadlift
B2. Incline Bench Press
C2. Rear leg elevated Split squat
6 reps then next move
Am and Pm session
Have to be in super condition for this one.
Standing broad jump
20M sprint and jog back 5 times
Jog 1 mile
A. Barbell Complex
Hang Clean, jerk, BSQ, GM
Stepper 5 min hard
5 min build up
2 min come down
C1. Overhead Lunge
C2. Incline situp
D. Complex II
Hang Snatch, OHS, BSQ, OHS,
elliptical machine 10 min high intensity
Extensive warm up due to beat up body
Snatch (light for form)
Up to heavy single (not max)
Up to heavy single (not max)
4×3 (70% of max)