5 week bench builder

[ckcrown84]

Looking to add some fire to your bench? Check out the attached outline, promise you...if executed correctly it will add some points to your bench and some meat to your chest.

Training chest twice per week. This program is emphasizing higher reps. SO you will want to start around 50-60% of your 1 rep max.

This set of 20 was absolutely grueling this week.

 

[01dragonslayer]

Interesting protocol. I can't flat barbell bench anymore due to a shoulder injury. Any idea if this will work with flat bench dumbbells?

 

[ckcrown84]

Interesting protocol. I can't flat barbell bench anymore due to a shoulder injury. Any idea if this will work with flat bench dumbbells?

Yes, but I would prefer if someone didn't do dumbbell presses twice a week as it will run into loading issues IF they are stronger. Heck I am a 500lbs bencher and I never use the 120-150lbs dumbbells lol.

Can you do incline press? I would shift the bench press to an incline press.
Then do two different versions of incline. e.g. 1 more steep incline, 1 less steep. Or 1 a wider grip incline and the other a closer grip incline.

 

[BBruce]

How do you warm up to your 20 rep set?

 

[ckcrown84]

How do you warm up to your 20 rep set?

Let's say I am doing 245 for 20
My warmups might look like this:
The bar - few sets of 5-10
135 - a set of 15 ish
185 - a set of 5-10
225 - a set of 5
245 - a set of 1-3
245 - max reps

Remove any 1 of the warmups above as needed. Remember the goal is to feel ready and prepared for the goal. not to feel tired

 

[ckcrown84]

Bumping this thread, Ping for questions!

 

[MindlessWork]

Interesting protocol. I can't flat barbell bench anymore due to a shoulder injury. Any idea if this will work with flat bench dumbbells?

Ditto...would be interesting to adapt this program to dumbbell benching. My right shoulder's a bit unstable after damaging rotator a couple years ago so gave up barbell bench myself.

 

[ckcrown84]

Ditto...would be interesting to adapt this program to dumbbell benching. My right shoulder's a bit unstable after damaging rotator a couple years ago so gave up barbell bench myself.

Post a video of you benching with a straight bar (no weight) and I will see if some setup tweeks could help.
Dumbbells aren't bad at all but very limiting when it comes to load. The 100s+ just become too unweildy

Hell I am a 500 bencher and I very rarely use over 60-80lbs dumbbells

 

[ckcrown84]

Reflecting on my last competition prep.
Excited to draw out my next one... Still waiting on competition dates to be announced.

Long term journey will trump a short term commitment any day of the week.

 

[ckcrown84]

Starting Hypertrophy block 2 off with a bang, am still gunning for 315x20 and 365x10... but, it won't happen in a week.

Current dosage is 150mg/test
10mg dbol

Baby dosages, build that base off these baby dosages and then climb into my competition. Man with a plan.

Currently both my Test and Dbol are from Steroidify, obviously am a sponsored athlete with them...They have never let me down,

Test is from the Ultima lab...Smooth as butter baby.

 

[Battousai]

Awesome lifts dude

 

[ckcrown84]

Awesome lifts dude

Thanks brother!

 

[MindlessWork]

Wow that's amazing!

 

[austintt]

nice

 

[Omoplata]

How do you warm up to your 20 rep set?

haha I SEE YOU BRUCE. This is how you hit 405 huh?

 

[Chillz4thrillz]

I feel like such a bitch 90% of the time I see you guys post lmao. I couldn't hit those if my child was stuck underneath the bar

 

[BBruce]

haha I SEE YOU BRUCE. This is how you hit 405 huh?

Haha, no I do very little high rep stuff, those times I tried 225 for reps I done 21-22 reps but that’s after my heavy sets so I’m not sure what it would of be if I was fresh.

 

[Omoplata]

Haha, no I do very little high rep stuff, those times I tried 225 for reps I done 21-22 reps but that’s after my heavy sets so I’m not sure what it would of be if I was fresh.

try it out fresh bro. That's crazy strong.. 225 isn't something to just play around. THat's the hair on the chest !