kelsey
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Me and my buddy do this 4x5 rep counting program.
his dad was a powelifter in the 60's he did it and made good gains. my buddy also did it as a kid and benched 370 at 19, so it seems like it works.
I was making good gains off of it until i started messing around with a modified W-side system that screwed me up.
I dont bench with a shirt and i dont compete as of yet.
So here is what i am going to try:
4x5 - a weight you can complete without assistance, then you move up. 5lbs
Do this twice a week, along with squat, deads, lots of pullovers, remember i said hypertrophy/strength split.
I had done those when i got up to 300 i went off into this W-side stuff and got lost, weight felt awkward, blah blah blah
so i am getting back into this counting rep 4x5 system, except this time i am adding chains, 60 lbs of chains and a certain weight 4x5.
If you miss a set(your partner helps you or you fail) you continue on and do as many sets as it take s to complete YOUR 20 reps.
then you do the same weigth next workout until you complete it and you move up.
Since i am using chains i have to make sure the chain weight is consistent to ensure I am making gains that are correct.
And we do assistance work leading up to these WO
shrugs, overheads, tris, maybe heavy high pin lockouts.
We just decided that, for us, 5 reps is the best rep # that gives you both hypertrophy and strength
his dad was a powelifter in the 60's he did it and made good gains. my buddy also did it as a kid and benched 370 at 19, so it seems like it works.
I was making good gains off of it until i started messing around with a modified W-side system that screwed me up.
I dont bench with a shirt and i dont compete as of yet.
So here is what i am going to try:
4x5 - a weight you can complete without assistance, then you move up. 5lbs
Do this twice a week, along with squat, deads, lots of pullovers, remember i said hypertrophy/strength split.
I had done those when i got up to 300 i went off into this W-side stuff and got lost, weight felt awkward, blah blah blah
so i am getting back into this counting rep 4x5 system, except this time i am adding chains, 60 lbs of chains and a certain weight 4x5.
If you miss a set(your partner helps you or you fail) you continue on and do as many sets as it take s to complete YOUR 20 reps.
then you do the same weigth next workout until you complete it and you move up.
Since i am using chains i have to make sure the chain weight is consistent to ensure I am making gains that are correct.
And we do assistance work leading up to these WO
shrugs, overheads, tris, maybe heavy high pin lockouts.
We just decided that, for us, 5 reps is the best rep # that gives you both hypertrophy and strength
