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Post by Deleted on Sept 15, 2010 5:26:09 GMT -5
Hi
I am bench only guy & becose of lowerback injury i cant squat or deadlift.I can train little moderate rack pulls with not to much pain.I had wanted to train Bench press after Sheiko system,but only find a 5 week system,how did bench only people put out there system over the year?Sorry my English is not very good,but hope you understand my question.
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Post by Deleted on Sept 15, 2010 10:53:43 GMT -5
I had this same problem a few months ago. What was suggested to me, was to just run a normal Sheiko routine, but cut out the exercises you can't do. So, if it bench, squat, bench as your first 3 exercises, do something like bench, upper back, bench or bench, cardio, bench and proceed on with the exercises you can do.
Also, if you do a search, you can find a bench only routine, but it is for a CMS lifter I believe, so you'll have to adjust accordingly. I'm doing that routine and I adjusted by cutting out the 4th day of lifting. I'm about to finish my second run through of it and loving it.
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Post by benburgess on Sept 15, 2010 16:04:58 GMT -5
Hi I am bench only guy & becose of lowerback injury i cant squat or deadlift.I can train little moderate rack pulls with not to much pain.I had wanted to train Bench press after Sheiko system,but only find a 5 week system,how did bench only people put out there system over the year?Sorry my English is not very good,but hope you understand my question. Your english is good, dont worry. What is your best raw bench and at what bodyweight?
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Post by Deleted on Sept 17, 2010 4:48:47 GMT -5
My best raw bench was around 400 lbs,but last year i have train more with shirt & dont know now.I am in 275 lbs class master.Belive i can do about the same in few weeks with raw training.With shirt few weeks back i did a 600 lbs bench & belive my raw is not lower than 400 lbs,maby higher now if i go for it,but offcorse hard to say since raw & shirt bench are 2 diffrent thing Thanks for all help so far & hope for more input
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Post by benburgess on Sept 17, 2010 6:36:20 GMT -5
I think if your GPP is good you could probably handle the CMS bench routine. There is a CMS prep cycle and a CMS peaking cycle. I think Battista has them as spreadsheets he can probably send them to you
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Post by Deleted on Sept 29, 2010 14:07:27 GMT -5
Sorry for my late reply,this cms bench rutine are intresting,but how can i get in touch with Battista?
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Post by joeldibattista on Sept 29, 2010 19:36:33 GMT -5
I emailed you the program?
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Post by Deleted on Oct 2, 2010 12:30:04 GMT -5
Hi,yes i see that now.Thanks that program is very intresting to try out,thanks for your help.I was unsure if it was other program but i see it was that i got from you,thanks
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Post by Deleted on Oct 6, 2010 19:38:17 GMT -5
Good luck with the routine. I just finished my second run through of it (slightly modified) and I hit a 15lbs PR. I hit a 10lbs PR the first time through.
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Post by joeldibattista on Oct 6, 2010 19:42:09 GMT -5
Seems like everyone that runs it does well - training partner is going great guns of it at the moment.
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Post by Deleted on Oct 6, 2010 21:52:52 GMT -5
Yeah, I can't wait to use it a third time. It's gotten me 25lbs in 22 weeks(shortened it to 11 weeks).
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