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RE: Critical Bench -The Review - 2/27/2004 7:53:23 AM   
cpl


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Status: offline 		Actually boyrancher, you can stick to any program for a long time- So long as you keep switching up the order you work the muscles in. For example-

Week 1 shoulder workout
military presses
side lateral raises
shrugs

Week 2 shoulder workout
side lateral raises
shrugs
military presses

I find that when I switch the order up, I'm always able to perform my best with the first exercise I do- I can lift my max weight for military presses for five or six reps each set when I do them first, but if I do them last I can only squeeze out four or five reps per set. Switching up the order you perform those exercises, and throwing in new exercises while giving others a rest is really all you need to do to keep the gains coming.

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RE: Critical Bench -The Review - 2/27/2004 11:42:00 AM   
boyrancher6250


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Status: offline 		hey mda, should my chest workout be based on my 260 max? meaning i should always try to end at or close to 260 instead of 245 like i was? and maybe take the other sets/reps DOWN in weight???? later

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RE: Critical Bench -The Review - 2/27/2004 11:19:26 PM   
Marc David


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Status: offline 		Based on your max.. actually based on the max you want to acheive.

If I based my workouts on my max.. I would have stopped already. So far, 2 weeks in a row, I've beat my previous record. So in other words, each week when you do chest, that 4th maybe 5th set.. is your top.. new max possibly.

Then after a couple of weeks.. you take it down.. the thing is.. you don't go super heavy for 11 weeks straight.

It's not some secret. It's just a method of training. If you can do 260, then you outta include that for 1-2 reps. Then take it down after that.. as in.. Flat Bench.. warmup, medium, heavy, heaviest, burn out.. next chest exercise.. 8 reps for 3 sets, new exercise, 8 reps for 3 sets.. Done.

As you can see, the flat bench is where you smoke! And really it's just 1-2 sets that you are near the top 100% of your all.. if not over.

Very interesting concept. We shall see how week 3 goes soon.

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RE: Critical Bench -The Review - 2/28/2004 1:55:55 AM   
boyrancher6250


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Status: offline 		thx alot man.......today is the big day!!!! chest and back....and im taking nitrix too......i did finally get them in yesterday so i hope they make me THINK im stronger, lol and i will post what happened

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RE: Critical Bench -The Review/my info - 2/28/2004 4:15:07 PM   
boyrancher6250


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Status: offline 		well today was my first CRITICAL BENCH workout thanks to MDA.....here she goes
(flat bench)
135 for 10
220 for 6
240 for 4
250 for 2
185 for 10
(incline dumblells) FIRST TIME DOIN DUMBELL CHEST ANYTHINGS!!!!
65 for 8
70 for 6
65 for 8
(dumbell flys)
40 for 8
45 for 6
40 for 8

although i didnt set new records, im still happy becuase i went too heavy too quick in my opinion....well i guess 250 was my OLD goal.....its at a current 275........ehhhhhhhhh who knows

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RE: Critical Bench -The Review - 3/1/2004 9:43:39 PM   
Marc David


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Week 3 of Critical Bench



Not big flat bench today. Incline..

Incline Bench Press:
185 x 6; 205 x 4; 235 x 4

Flat Bench Press:
205 x 8; 225 x 8; 225 x 7; 205 x 6

Cable Crossovers:
60x8; 70x8; 80x7

Summary:

New personal best on the incline. Felt good. Doing the cable crossovers was nice. Hella good pump. Doing 205 and then 225 on the flat was sweet. I actually got more reps out at 225 then I think I've ever done before. Much lighter weight. Felt good. Today was a big gain on the incline and then a pump the rest of the workout. Next week looks a little crazier.

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RE: Critical Bench -The Review - 3/2/2004 5:39:18 AM   
boyrancher6250


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Status: offline 		interesting......big numbers on the incline...most i can do is 175 for 8 reps, 185 for 4-6

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RE: Critical Bench -The Review - 3/6/2004 8:57:24 AM   
boyrancher6250


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Status: offline 		MDA..........grrrrrrrrrr i ordered the stupid critical bench DOWNLOAD..........and im using the work computers here.......i COULDNT get it to DOWNLOAD......and i was soooooo mad i CLOSED the screen........now what........stupid CB.....stupid me for buying it.......

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RE: Critical Bench -The Review - 3/7/2004 11:00:44 AM   
Marc David


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Week 4 of Critical Bench




Today was heavy day.. unlike last week which was more reps.

Flat Bench Press:
265 x 5; 275 x 4; 300 x 2

Incline Dumbbell Press:
80 x 8; 90 x 6; 95 x 6

Incline Dumbbell Flyes:
35x8;40x8;45x8

Summary:

New personal best on the flat. Felt good. Felt heavy! But 300! That is a new best on the flat, free weight bench press for me. I was pretty happy. Less "pumped" feeling then the higher reps last week but definitely an all out intensity, "Thru the Roof!" kinda feeling. I'm ready for 315 lbs. I know that is gonna be a struggle but who cares. 1 rep... so I can say I did it. Good workout on a Sunday. Nobody in the gym.

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RE: Critical Bench -The Review - 3/8/2004 1:20:17 PM   
boyrancher6250


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Status: offline 		holy POO mda....that IS impressive!!!! from 280 to 300 for TWO reps in one month....incredible....took me one month to add 10lbs to my bench...and i was overloading the POO out of the chest tris and shoulders on chest day......im debating wether or not to start my critical bench program....since it recomends 8 hrs of rest and i dont get that...and i work 3 days and get ONE day off...so i dont know if i want a 5 day a week program....that and with me leaving in the next 1.5 months...it would get in the way of my training..i AM lookin foward to starting it..all except i know when the negatives come....i dont think i will have the spotters....the one i got now is a weakling...sigh

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RE: Critical Bench -The Review - 3/17/2004 4:16:55 PM   
Marc David


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Week 5 of Critical Bench


Today was the only light day of the program..

Flat Bench Press: 1/2 reps lower
225 x 10; 245 x 10; 225 x 10

Flat Bench Press: 1/2 reps upper:
225 x 10; 245 x 10; 225 x 10

Dumbbell Pullovers:
80x10;80x10;80x10

Summary:

I could tell immediately when doing the 1/2 reps where my weak spot was. Lower. My triceps are strong. When I did the 1/2 reps for the upper movement it was cake. Granted, my triceps are really sore because it put all the weight on them. Great triceps exercise. The bottom movement was difficult. Doing a full rep is not as when I get past my sticking point, a lot of the push comes from my triceps. However, my weak spot is obviously the bottom movement.

1/2 reps were an interesting switch up.

Dumbbell pullovers were nice for a good stretch.

It's all about the chest! Smile

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RE: Critical Bench -The Review - 3/21/2004 6:56:03 AM   
boyrancher6250


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Status: offline 		thats usually where I stick too.......actually where MOST people stick!!!! i had a BAD experience on chest workout for week 2 mda, i used the outdoor bench and the highest i got by myself was 240 for 1.....im supposed to get 260 for 1......it was sad but we now got a new gym with 2 good benches and im lookin foward to week 3 although its a low weight day......................good progress MDA

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RE: Critical Bench -The Review - 3/21/2004 5:51:21 PM   
Niox4Ever


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Status: offline 		is this an ok thing for a 14/15 year old to do.. i really wanna up my bench press weight because i've never had good chest strength... rigth now i bench 110/115 for 8 sets.. but what i really have to do is work on the lower part of my press.. its by far the hardest part of it for me... i could easily add more weight if it weren't for that part... thanks for ne info on that

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RE: Critical Bench -The Review - 3/21/2004 8:25:48 PM   
Marc David


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quote:

110/115 for 8 sets


If you can do that weight for 8 sets, then the weight is by far too light.

I wouldn't suggest Critical Bench until you really have an idea of what is heavy, what you can handle and maybe get out of the growing phase. I've read a few places that teens (young teens not 18) doing really heavy weights can be tough on the growth plates.

Anyway, if you are doing 8 sets at that weight, you probably have no idea what you could reasonable handle at 1-2 reps.

Or negatives for that matter.

So I'd say no. This program probably isn't for you just yet. I like it a lot and the principles are sound. But from the sounds of it, you are still in the beginning stages and a little more experience would get you on track to tackle a program like this and make super gains.

Just up the weight you are doing now and drop the sets. Doing 8 sets at the same weight.. it's no wonder you are sort of stuck. If you always do what you always do, then you'll always get what you always get. Bump the weight up.. drop the sets. Go heavier.

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RE: Critical Bench -The Review - 3/22/2004 10:56:55 AM   
LaserX2


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Status: offline 		Interesting system. My friend is running Max-OT right now and loving it. I was going to try it, but this system may be the way I go. Not sure.

Keep up the good work.

Laser

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RE: Critical Bench -The Review - 3/22/2004 10:08:49 PM   
Marc David


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Week 6 of Critical Bench



BIG incline today.. phew.. it was heavy. I'm not gonna lie.

Flat Bench Press:
270 x 4; 280 x 4; 305 x 2

Dumbbell Incline Bench Press:
80 x 8; 75 x 8; 70 x 10

Cable Crossovers:
70x8; 70x8; 80x7

Summary:

I'm not gonna lie. 305 lbs on a flat bench. I know I crapped out at the bottom. But I didn't feel like I couldn't handle it. Of course I had a spotter and granted, I'm sure he 'assisted' but in order to keep moving, I've got to push myself. This by far was the heaviest I've benched in my life. I'm 10 lbs away from 315 lbs. I should have been at 310 lbs today but I mis-calculated the weight. Does not matter. 305 lbs was my max.

When I did my burn out set at 185 lbs it was the oddest feeling. I swear, I did 15 solid reps with ease. Like it was nothing. 15 reps! To many that is chump change. But to me.. that felt like a warm-up set. It was amazing.

I can only imagine when I do a set of negatives for 350 lbs that 315 lbs might feel light!

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RE: Critical Bench -The Review - 3/25/2004 8:38:27 PM   
poncho


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Status: offline 		hello, im rather new to this all, the lifting aspect, and i was wondering if there mght be sme help for me? ive been recentley stuck in a regression, in benching now i can only press 315 for 3, and i am wondering how to implament the critical benchng oprogram with my training. i was using max ot, but i seem to shrink over night, previous bext max was trippling 350, but ill work up eventually, any tips? i really wish i could increast it i suppose ive deocnditioned, but ill grow soemtime soon, for my size, my arms are rather tiny.. any tips on how this can apply? thanks

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< Message edited by poncho -- 3/25/2004 11:50:36 PM >

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RE: Critical Bench -The Review - 3/25/2004 11:01:54 PM   
Marc David


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Status: offline 		Work the whole body.. deadlifts, bench.. squats.

And check out Critical Bench

It's just how the program is structured that is nice. Just different. And customized for you. Seems to have helped me somewhat break out of what I was doing.

Welcome to DB! Smile

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RE: Critical Bench -The Review - 3/26/2004 5:30:45 PM   
poncho


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Status: offline 		thanks for the welcoming comittie, it feels great to find some people who actually know what the are doing, . next workout ill post. pushups seem to be my biggest booster usally, but mostly for me bolster all three deseried gins: strength, size, and a little endurence, when i plauteu, i usally break, but ive heard in max ot to completley stop training?

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RE: Critical Bench -The Review - 3/26/2004 5:35:14 PM   
MikeOO17


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quote:

but ive heard in max ot to completley stop training?


Yeah man. A quick week long break after 2 months gives your body a chance to catch up to your work out program.

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