posted Tue, 12/26/2017 - 21:11
1877
Buckeye
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Hello, I share with you this program called "Buckeye" after the name of the American football team who practiced in his weight room (off season I specify)
Set 1 65% x 8 reps = 165 x 8
Set 2 72.5% x 6 reps = 185 x 6
Set 3 80% x 4 reps = 205 x 4
Set 4 85% x 3 reps = 215 x 3
Set 5 90% x 2 reps = 230 x 2
Set 6 92.5% x 1 rep = 235 x 1
Set 7 75% x 4 reps = 190 x 4 (which you can replace with AMRAP for + volume)
The percentage is calculated on your RM - 20lbs (about 10 kilos)
If you complete this ENTIRE program every week, you can add 5 lbs per week to your bench. If you encounter a failure on one of the series, the following week repeat the same program without changing the weight.
I had great feelings with, enjoy!
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basskiller89While in theory this looks good and probably is a great guideline
I personally have found that fixating on numbers leads to failure
I don't think science and numbers can out perform a positive mindset with your favorite song playing in your headphones
As our brother below mentioned, I would put the focus on nutrition as that is what actually builds muscle
Hello Sir,
There are 4 main aspects we have consider when we talk about off season program or muscle mass building program - nutrition, weight lifting workouts with progressive overload, adequate rest periods and hormonal supplement support (if enhanced). If any of these 4 is missing you will more likely fail somewhere down the line.
Now nothing wrong with the program you described above if progress is monitored and recorded.
But you miss any of the other factors that described above and you will fail.
Regards
Pwhore_tilum66It is obvious that you have to lock all the parameters that you evoked to put all the chances on his side for the moment this program brings me satisfaction.:)
Sir,
It is great you get excited while following your new program and more likely you will succeed as this program keeps you motivated. You get excited as want beat your previous workout results as progressive overload factor is a part of your system. Also it makes you concentrate on your nutrition more because once your progress stops, you will more likely gonna need to make some adjustments to your calorie intake. I want to assure you, if you keep in mind the factors I described above and follow them while staying positive and passionate, you will succeed.
Regards
Pwhore_tilum66Thank you for your advice
Sir,
We are here to share our experience, would be great to hear back form you in couple of month to see how you getting on, keep us updated Sir.
Regards
I say just load it up and don’t put it down until you have to. But that’s me I’m a simple guy.
You can also add 5lbs / week with a simple 5x5 routine.
Pwhore_tilum66Yes it's True
I’m sure it will work for awhile but once you get near your potential it will slow way down. Then things like your body weight come into play. I’m much stronger around 240 than I am at 220.
Weight moves weight. I'm hovering around 235 getting ready for this charity comp but my lifts have all gone up. Could be the weight, could be my routine could be my supplementation. Prob all 3
X2