ooops i made another stupid bet

[Thremp]

[ QUOTE ]
heheh

One-armed push-ups isn't a bad idea either. Maybe better than handstand push-ups for a bench-specific bet.

Some people find it a real strain on the shoulders. I think it's better for people who have already been in some kind of training for a while or have naturally well-balanced development in the shoulder girdle. I can see getting sore from those, for a lot of people.

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You could do a variation with like offset hand position or something to limit ROM. Have not given it a ton of thought, but should have more carryover than just doing a ton of HSPU. Both should be def better than moving into the gym though.

[shemp]

Day 1: 2x10x95
Day 3: 3x8x105
Day 5: 4x6x120
Day 7: 6x4x135
Day 9: 8x3x150
Day 14: Profit

[Acemanhattan]

I like the GTG routine. Sounds like something convinent and available. What do you think of shemps idea? A good alternative?

[Blarg]

It sounds fine, but GTG is both better for strength and less likely to make you sore. However, having to do a benching movement every hour for five hours means you'd need a bench in your house or to start living at the gym for two weeks, so GTG will probably mean doing a movement that isn't close enough to benching to get ideal results for benching specifically, even though it will do wonders for your strength. Shemp's idea is predicated on your just going to the gym every other day rather than living there for five hours a day, so it's more practical in that sense. It is also more specifically directed toward benching, and that's good too. For stuff requiring a gym, a gym work-out is best. For stuff you can do at home, GTG is best. I'm not convinced shemp's suggestion will get you much stronger in two weeks. But at least it sounds specific and practical.

Frankly if I were you and going to the gym, I would try to do something to maximally stimulate growth hormone release, and consider that almost as important as your benching program. That would be either squats or deadlifts(I like deadlifts and think they're easier to learn and get great benefit from immediately). You'll get much better growth in your upper body if you put your body on alert that it needs to make systemic changes, not just local adaptations, by working squats and/or deads as heavy as you safely can. After that I'd probably get out of the gym and save your energy for recovery. And I would try to go to bed at 10 or 11 every night at the latest, and eat like a ravenous bear, just about enough to get disgusted with yourself, but good wholesome food.

I think I'd also go heavier than shemp suggests on the benching, if you can handle it, and do fewer reps. Something like 8 or 10 reps is good for general conditioning, but I think you should find a weight that you find heavy, do some light warm-ups but not too many, and then do something you can lift no more than five times for a set and either do three sets or do as much as you can lift for five reps, then add weight and do something as much as you can lift for three reps, then for two, then one. Rest as much as you need between sets so you can keep those reps heavy.

Again, I wouldn't neglect the stuff that has nothing directly to do with benching, as that will make a very big contribution to your recovery. Two weeks doesn't give you enough time to get sore or overworked and get over it. You've gotta be tip top. For two weeks, it should be doable to put up with a little sacrifice and weirdness in your lifestyle.

[shemp]

My thinking is that 2 weeks should be used to prepare your body for the contest day effort and to reacquaint yourself with the movement pattern, and then make sure you are well rested. I don't think it is all that different theoretically than why someone would suggest a GTG. It's a high volume starting at low but increasing intensity. The hope is that whatever chance of injury is greatly reduced as well as increasing the focus that increases your chance of success.

edit: Btw, if you do something like I said. Take as long as you need between sets. No points for getting the thing done quickly.

Frankly, it wouldn't surprise me if you could walk into a gym right now and build up to a single at 170-- but I doubt that is the way to go about it.

[Acemanhattan]

[ QUOTE ]
Frankly, it wouldn't surprise me if you could walk into a gym right now and build up to a single at 170-- but I doubt that is the way to go about it.

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when the time does come to see what i can put up, say in a week, just a few days before the real attempt, what is the best way to build up to it? Few reps at 50% few at 75% one at 100%?

Also will i be litest in the morning? Obv I want to be at my litest so i have to lift less, and i notice sometimes my weight fluctuates 5 pounds in a day (close to). And maybe a suggestion on something to eat an hour or so before, for a "burst of engery"

[Blarg]

A couple cups of coffee can make me crap out a quick five pounds.