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Suggest me a 2 day a week program for Bench

  • 29-04-2012 10:38am
    #1
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭


    I'm looking for ideas on a new program.

    Thanks.


Comments

  • #2
    COH
    Registered Users, Registered Users 2 Posts: 7,392 ✭✭✭COH


    http://joeskopec.com/edcoanbench.html

    http://tsampa.org/training/scripts/nyman_prilepin_bench/

    Or you could run ME/DE upper a la westside?


  • #3
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    The EdCoan bench program suggests a 12 week cycle will get me from a starting 1RM of 100 to 112kg by the end! A 12% increase in 12 weeks... seriosuly? Have you tried this?

    Anyone got personal experience with the Prilepin Bench program?

    Thanks for the links!


  • #4
    dartstothesea
    Registered Users, Registered Users 2 Posts: 890 ✭✭✭dartstothesea


    BossArky wrote: »
    The EdCoan bench program suggests a 12 week cycle will get me from a starting 1RM of 100 to 112kg by the end! A 12% increase in 12 weeks... seriosuly? Have you tried this?

    Anyone got personal experience with the Prilepin Bench program?

    Thanks for the links!
    It got me just such an increase, yeah. Well I think I was supposed to actually get 114 or something but I got 112.5.

    The other time I tried it I failed weeks all over the place and definitely wouldn't have gotten the final 1RM. I wasn't eating any/much of a surplus though.


  • #5
    Thud
    Registered Users, Registered Users 2 Posts: 2,693 ✭✭✭Thud


    Is this the version you used?
    http://www.joeskopec.com/edcoanbench.html

    seems to be a big jump between week 11 and 12


  • #6
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    He also does some flyes
    which he founds therapeutic(torn pec).

    lol


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  • #7
    COH
    Registered Users, Registered Users 2 Posts: 7,392 ✭✭✭COH


    BossArky wrote: »
    The EdCoan bench program suggests a 12 week cycle will get me from a starting 1RM of 100 to 112kg by the end! A 12% increase in 12 weeks... seriosuly? Have you tried this?

    I did the Ed Coan bench and got some decent numbers out of it despite completely overshooting the accessory day (to the extent that I think at one point I was doing more on the accessory day than on the heavy day).

    The last couple weeks are probably only really realistic if you use ~95% of your 1rm in the calculator. Never used the program in the other link... just came across it ages ago when I was running Coan-Phillipi using the calculator on that site


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