Monday, February 13, 2012

Week 1 Meet Prep - Bench

Bodyweight - 240

Close Grips -
bar x 50
135 x 15
185 x 5
225 x 4
275 x 3
315 x 2
345 x 3 all reps paused

Incline -
225 x 5
275 x 5
315 x 5
275 x 10

Db Curls - 4 sets of 20
Upright Db Rows - 3 sets of 20

Notes - Since lots of guys asked me about programming I uploaded this video of my first night of close grips. All the reps were paused and notice the speed of the bar.  If you can't hit your first weeks top set for a triple like this with all the reps paused, you programmed WAY too heavy.

This was an excellent session.  But the first week usually is.


  1. hey Paul quick question

    I'm on week 6 of your 2012 challenge and I've noticed the 1x8+ deadlifts to be by far the most difficult part of the routine. I hit all the singles easily, and with solid form. But by rep 3 or 4 of the 8+, my hips start shooting up and my back rounds more than it should. Does this mean I should change my programming at all (ie add more high rep deads or back extensions), or are the 1x8+ sessions supposed to be the most
    challenging part?

    Thanks for this blog and all your advice -- since I introduced pause squats I feel a lot stronger out of the hole


  2. Joe - You have a few options. Take a few more deep breaths between reps being one. The other is to program a little lighter. Reps on deadlifts are tough for everyone it seems. If you have to program the next phase a little lighter, do it and don't sweat it. You'll learn from it in the process.

    also, as you fatigue it's normal for the hips to get high on you. Just try to be cognitive of your technique for each rep before you pull. It can become a mental chore but it's worth it.