Playing catch-up again

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Scott Birdby Scott Bird | January 17, 2006
Filed in DE BENCH , workouts | 5 comments

After spending the usual weekend gym time chipping tiles from the bathroom wall (not a bad shoulder workout, actually) I didn’t get a chance until this morning to catch-up a bit. The session was unfortunately cut short due to bad light - none at all, really; the battery-powered light died - but there was still time to get through a bit of work.

After warming up with a bit of close-grip benching, it was on to the Seated Half Press and a brief flirt with the Bradford Press. I haven’t done these for months, and I suddenly remembered why. One set with just the bar was quite enough (especially after the seated halves).

Just started getting into some lat work when all went suddenly dark. At least there was enough time for a few strict sets of Pendlay Rows.

Bench press (close grip) 4×20@20/44, 4×12@40/88
Seated half press 4×12@40/88
Bradford press 12@20/44
Pendlay row 4×12@40/88


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Discussion

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Comments

1

looks good scott, starting at this rep range you should see good hypertrophy along with your bulking diet.

when focussing on hypertrophy you can get away with training more often than when lifting heavy (as its significantly less taxing on the CNS) - as the musculature is recovered by 48-72hrs whereas the CNS takes longer when regularly lifting heavy loads.

obviously your mileage may vary but i was training 5-6 days per week during my hypertrophy phase - whereas for the strength/power phases it has been 3-4. hope some of this info is of use.

Posted by: john y | January 17, 2006 1:46 PM

2

Thanks John. During your hyptrophy phases are you still going heavy for any of the lifts? I was unsure whether to keep in this rep range for everything, or to leave the big 3 with low reps.

I was hoping to start training a bit more - good to hear it shouldn’t have anywhere near the impact of the heavy work. It also ties in well with the weather starting to get warmer in a few weeks’ time.

Posted by: scott | January 17, 2006 2:46 PM

3

no didnt go heavy for any lifts, nor did i do deadlifts.

bench alternated between 3×8 and 4×6, ass-to-grass squats alternated 3×10 and 4×8 - i always used a weight that was hard but didnt lead to failure. didnt worry about intensity of primary lift, i felt it was more important to complete the reps/sets. but i kept rest periods under 2 mins for rest of work/assistance lifts. i did this for ~7 weeks.

my suggestion would be to continue at 12 reps for awhile and see how it goes otherwise bring upper body reps down to 8 and lower body to 10 per set.

once you get this hypertrophy stuff done you’ll have a much better base to do strength/powerlifting specific stuff again and PRs will be falling left, right and centre.

Posted by: john y | January 17, 2006 3:24 PM

4

I love Bradford Presses…not sure when I’m going to get to do them again, but I loved them when I did them.

Posted by: Chris | January 17, 2006 3:35 PM

5

I think the chipping tile was more work than you planned, but you still got a lot done. Have you also given Chad Waterbury’s 10×3 a look? It hits that nice sweet spot between strength and power.

Posted by: Alberto Caraballo | January 18, 2006 4:23 AM

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