Critical Bench -The Review
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Critical Bench -The Review - 2/12/2004 9:19:25 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
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A Review of Critical Bench, the Customized Bench Program
As much as I enjoyed Burn the Fat, Feed the Muscle by Tom Venuto, I enjoyed this 31 page e-book by Mike Westerdal called Critical Bench, the customized bench press program. Reading it was a breeze as nearly 10 of the pages are an actual week by week customized program. Once you tell the service at Critical Bench your previous benching experience (how much you've done and how many reps) they were able to figure out my theoretical maximum and design a program that would have me increase my pressing by as much as 50 lbs.
My first impression was.. and I'll be honest.. WOW! Simply because the personalization of this program really hit home. Not everybody eats the same. Not everybody has the same genetics. By tailoring it just a little bit to me, it was obvious this wasn't some generic program. It was my Critical Bench press program.
There's six sections. The first section goes over the training, the need for variety, and some very simple workout terms. It's a primer for what's to come. Planning exactly what you are going to do, where you are, how you get there is essential. quote:
This would be a very vague goal, because you weren’t specific in giving yourself a deadline or an amount of weight you wanted to add to your bench. Another example would be a captain of a ship saying he wanted to sail north. He would start of going north but would eventually get lost at sea without knowing exactly where he wanted to go. This is not going to happen to you. This was a key point. Here's your 31 page book. No hype. No B.S. much like Tom's book. It takes these 6 sections and then at the end.. gives YOU EXACT routines, exercises and in terms of benching.. the weight and reps you should strive for on each workout. It doesn't get any more customized then that unless you hire a personal trainer to take you thru this program.
Following the program and the exercises in the order listed is imperative. Why? For example, it would be a really bad idea to fatigue and workout your triceps before your chest day. This is a program for benching. In order to bench, you need to be recovered and have all the muscle groups ready to support the chest. No pre-exhausting the triceps when they are a very important secondary muscle group involved in this exercise. So this is just another example of the exercises will be listed for you and what exercises you do, what day in what order. Not vague generalizations but EXACT details.
Mike moves on with a couple of choices for picking your split days.. whatever works for you. Even with my crappy schedule, I was able to pick one that will work for me. There's only about 3 but.. they are pretty standard and pretty flexible.
An obvious section covers the "how to do the exercise" and where the bar goes, how low, and some definitions and explanations of lower 1/2 reps and why they are useful. A good section on stretching and warming up.. again.. specifics.. not "warm up" and be ready. Even the speed at which to do the exercises is discussed.
“Whatever you lift today, you must lift more tomorrow.†And so at the end of the book is your training log.. where you will record this.. but there's more..
Training partners. If you are serious about this program.. you are going to need a partner or somebody in the gym you can trust. Why? Because if you are doing negatives, or a max set.. you NEED to have somebody there, ready, who is alert and capable of helping you. This isn't a program for smith machines. This isn't a program for machines. This is a free weight barbell (where you'll need spots) and dumbbell (probably not) kind of program. So if you CANNOT, no way, ask for help or get a training partner, then you will not get 100% out of this program. You can get a lot out of it.. but you will not be the most efficient if you can't find some quality help. Even if you don't have a partner, can you honestly say.. I know nobody at my gym, even the staff, that I trust that can help me. If you answer that.. true.. well then. But I'd say most of us who are serious know people or can find somebody. And that's really important when you are going for your new maxs and are pushing yourself to an intense level.
quote:
The bench press is a very mental lift. Big numbers can be intimidating, and so can three, four, or five plates on each side of the bar. Some people can do 310 lbs but can’t get 315 lbs. Some people can get 395 lbs but not 400 lbs, because 400 lbs sounds so much heavier. Or they can lift 400 lbs but not 405 lbs because the four plates on each side of the bar psyches them out. The most important thing we can tell you is: “Never Plant A Seed Of Doubt In Your Mind!â€
Nuff said.. mental attitude is a big part of this. And I have to agree 100%.
I didn't believe it would be this detailed but Critical Bench even tells you the three steps you need to do before and the day of your bench days. Very basic.. no secrets but that is how detailed it gets. This is about your benching.. 100% devoted to maximizing your lifts.
There's a supplement section... much like those of you who have read Max-OT the Workout there's that section. But Mike is honest. If you use stuff you like, stick with it, but we offer a line as well. Fine. Up front and honest. Very good section regardless on what Mike considers to be a basic supplement regimen. Have to say, I take about 90% of what's recommended.
Moving on, Critical Bench gives a nice overview.. maybe 2 paragraphs on eating for power. How much protein, how many carbohydrates and how much fat per day. It's not about cutting. It's about feeding yourself optimally for a 100% lift.
There's a Tips and Tricks section. Nothing fancy. Just a few things to consider to help you out (chalk on the hands if you can, gloves that have wrist support.. etc).
There's a Critical Support Group (a forum.. but we know DB is da bomb!) that will help you out if you have specific questions about this program once you are on it. And you can always e-mail Mike as he gives his full e-mail address along with a secondary. When he contacted me and I wrote back, he's been responsive. 
By week 11 you are maxing out!
And the following 10 pages are the actual training log.. step by step, how much weight, how many reps to do for the 12 weeks.
Conclusion:
If you want to maximize your bench. If you want EXACT guidelines and a training log setup for you on how to do this (reps, weight, exercises, rest periods) then Critical Bench meets the needs. There's a full body workout and no body parts are excluded but this book is about your bench. And everything related to it. Eating, sleeping and supplementing. I was truly amazed and it's level of personalization in the training log. At first I didn't get it. The note said, this wouldn't work for anybody else. And then I looked and I saw numbers for benching that made sense.. for me. And then it hit me. It's MY program.
Overall, I was impressed. The principles are sound. The exercises are heavy basics which we in DB agree on using anyway. And there's a good focus on avoiding overtraining which is important. I found the level of specifics to be better then expected. Nothing worse then buying a book on how to do it and when you are done you wonder how to do it. You won't have that feeling after this.
Critical Bench, the Customized Bench Program
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RE: Critical Bench -The Review - 2/12/2004 9:55:10 PM
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BucketMan
Posts: 624
Joined: 8/18/2003
From: Orange County, CA
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mda, im going to go broke buying all these ebooks!
lol, I like this, i've seen it before, i'd like to give it a try sometime.
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Please do NOT feed the moderators.
Where I walk I walk alone, where I fight I fight alone. You step into my world you step out a loser, I guarantee it.
Pain is only temporary, No matter how long it lasts
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/13/2004 12:25:38 AM
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BucketMan
Posts: 624
Joined: 8/18/2003
From: Orange County, CA
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lol, layaway huh... Sorry, I dont think that would work for me, because I would probably end up not paying, I can't trust myself when I get things before I have to pay. hehe
I will follow your post about it, and it the price is right, i'll get a copy.
_____________________________
Please do NOT feed the moderators.
Where I walk I walk alone, where I fight I fight alone. You step into my world you step out a loser, I guarantee it.
Pain is only temporary, No matter how long it lasts
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/15/2004 6:23:53 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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quote:
ORIGINAL: mda1125
Flat Bench Press:
135 x 10; 225 x 6; 270 x 4; 285 x 2
285 was a new personal best!  And even though I did only 2.. I really felt I could have done one more..maybe 2! But I didn't want to overdo it.. so I just followed the outline..
Incline Bench Press:
185 x 8; 205 x 6; 210 x 3
Dumbbell Flyes:
40 x 8; 45 x 8; 40 x 8
Summary:
Felt great! I was really happy with 285. I'd have to saw it was partially due to my enthusiasm going in and warming up and getting into the workout quicker. Very happy thus far.. but hey.. 1 workout? I really liked the outline of the program and I really liked the principles. Customization was great and the charts tailored to my needs. But we'll see what happens in the up-coming 11 weeks.
Next week it has me doing 290 lbs for 1-2 reps.. now that would be another personal best.
Nice workout.
Now to the complaints
GRRRRRRRRRR that makes me mad, with me taking off all next week, you up and post numbers like THIS??? Now, I'm just snorting and pawing the ground, DYING to push some weight, will I? NOOOOOOOOOOO, but BOY do I want to sooooooo bad 
Marc, you are a cruel, cruel man.
Paul
< Message edited by pwolf66 -- 2/15/2004 6:24:32 PM >
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/23/2004 2:09:05 PM
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cpl
Posts: 5666
Joined: 5/26/2003
From: New York City
Status: offline
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I just did my first critical bench workout- Yeah, I spent the money before waiting for MDA's full review. What can I say, he hasn't led me astray yet. I'm probably not going to follow the whole body workout they lay out for you, since I think I can do better justice to my other muscle groups by sticking with Max OT, but I am going to apply all the rules regarding the chest workouts and when your other muscle groups should be worked out in relation to chest day.
So, after my very first critical bench workout, I have to say I feel good about it. Only time will tell as far as results go, but the personalized chart of how much you should lift per set seems to be right on the money for me. I also lifted my personal best, which was cool- and I can't wait to see if I can meet next week's required sets, reps and weights.
I liked warming up my shoulders beforehand, which I've never done before- But to tell the truth, I did do more than one warm up set of bench presses, even though they only listed one set of ten. I just felt safer making sure I felt warmed up.
Part of me wants to try to apply the same program to different muscle groups, but I think I'll wait and see how this goes for right now.
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/23/2004 8:55:42 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Week 2 of Critical Bench
Okay. Something was seriously wrong with this week. You see, I've had this lousy flu that forced me to take a week off. Technically this would have been Week 3 but with the recovery week. Now here's what's not going to make any sense with all the talk of coming back at 60% for that first week after your break. And since I was sick, it wasn't like I was supplementing the same or just recovering joint-wise.
So I can't yet explain the below. All I can say is that I was hyped to workout, I felt good and I didn't give a poo about a few sniffs.
Granted, the week before I was a big baby, and watched a lot of TV. And spent hours writing some e-book.
Flat Bench Press:
135 x 10; 225 x 6; 275 x 4; 290 x 2
290 was a new personal best! And I did only 2. I can't really explain how I'm doing my new best 2 weeks ago, take a week off, and come back and make a new best. And the kicker is, normally when I come back, I really feel a loss of strength. This time, nada. Nothing.
Incline Dumbbell Press:
70 x 8; 90 x 6; 95 x 4
95? I quit at 4.. Just following the outline. But considering I just did 290 and then I did the 95s? WTF?
Dumbbell Flyes:
40 x 8; 50 x 6; 40 x 8
Ahh.. the good stretch. Same as 2 weeks ago so I have nothing to add. Felt good.
Summary:
Felt great! I don't know what to say. I mean 290 for me is a big fat deal. Once I'm totally recovered from this cold (which I pretty much 99% am) I'm thinking in 2 weeks I'm going to do 315 lbs on a flat bench, free weight for at least 1 rep.
I just don't exactly know the deal. 9 times out of 10 when I'm sick and come back.. I have to ease into it. When I take my 1 week off from heavy training I really don't feel up to the full regime and I know it. But this time I just felt good. Like fine. The warm up regimen in this program is totally what I needed. I too normally just warm up with the bench exercise but for whatever reason, I'm doing the full warm-up listed in the program (shoulders and stuff) and when I bench it just feels like I got it. More control.
So we'll see what goes next week. But I'm pretty happy today. Very unexpected. 
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(in reply to cpl)
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RE: Critical Bench -The Review - 2/24/2004 7:14:12 AM
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BlueDevilChamps
Posts: 31
Joined: 9/10/2003
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All I can say is the force is strong with this one...
 The mind is a powerful tool my friend!
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/24/2004 2:01:06 PM
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cpl
Posts: 5666
Joined: 5/26/2003
From: New York City
Status: offline
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Critical Flu- The review
Could it be you've stumbled upon some muscle building strain of the flu? Perhaps you could sell your germs.
(in reply to BlueDevilChamps)
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RE: Critical Bench -The Review - 2/24/2004 3:40:47 PM
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boyrancher6250
Posts: 452
Joined: 12/13/2003
Status: offline
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gosh....i cannot believe the progress you are making in just 3 weeks....minus the flu....WOW and keep in mind your max was 280(thats what u told me) and now u are pumping it for reps...even thou only 2 but u still have juice left..........quite a simple program.........hmmmmmmmmmmmmmmm i wanna do it!!!!!! i do i do
id have to go sumthin like....seems iffy!!!
135 for 10
215 for 6
235 for 4
245 for 2
(in reply to cpl)
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RE: Critical Bench -The Review - 2/25/2004 9:14:19 AM
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boyrancher6250
Posts: 452
Joined: 12/13/2003
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hey mda, i was wonderin, my best max ever was 260...and although i THINK i am stronger right now i dont believe i can pump 260 out after all the other exercises on flat bench...ya know? like most i ever pushed 225 for was 2 consecutive sets for 4 reps........couple of days ago i did 230 for 2 consecutive sets at 5 reps....so should my workout be based upon my max and go with weight lower than that? i mean 245 is a LONG way from 260 and YOU are still pushing your max after all that other stuff.............YIKES!!!! are u "juicing"???? im kiddin im just jelous!!!! good luck and be well
(in reply to Marc David)
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RE: Critical Bench -The Review - 2/25/2004 12:05:18 PM
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oel503
Posts: 108
Joined: 2/11/2004
Status: offline
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hey MDA,
doesn't telling boyrancher to do 135lbs 10-12 reps as a burnout after his heavy set go against everything MAX-OT stands for? MAX-OT pretty much says that a burn-out is a waste of time.
(in reply to boyrancher6250)
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RE: Critical Bench -The Review - 2/25/2004 3:52:47 PM
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SlySi
Posts: 101
Joined: 1/15/2004
Status: offline
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Now im excited... :o)
Im going to stick with my Max-OT program right now. Going to stick with the program until I at least finish the whole program.
After that, Im definitely going to give "Critical Bench" a try.
Good stuff Marc...
Si,
(in reply to cpl)
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RE: Critical Bench -The Review - 2/27/2004 4:42:21 AM
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boyrancher6250
Posts: 452
Joined: 12/13/2003
Status: offline
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sly, u will get good results from max ot, but ur body will get used to it and u wont get as much over a long term use......so a change will be needed to keep on progressing......its what ive been needing
(in reply to SlySi)
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