powerlifitng technique

[tatteredxangelx]

Hey has anybody used a 10x3 regime instead of the normal 3x10 scheme, specifically for bench pressing? A powerlifter at the gym recommended it, and it seems logical, same number of overal reps, but more work on the heavier weights w/o overdoing it. ... was thinking of going, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335 on my next workout. any ideas guys?

[Tyrone]

Hey has anybody used a 10x3 regime instead of the normal 3x10 scheme, specifically for bench pressing? A powerlifter at the gym recommended it, and it seems logical, same number of overal reps, but more work on the heavier weights w/o overdoing it. ... was thinking of going, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335 on my next workout. any ideas guys?
There is a guy at my work and works out at my gym that uses this I think. That is if you mean 10sets by 3 reps. He is actually used to compete when he was younger but still lifts pretty heavy. I don't think he does the exact thing your saying but he uses heavy weight consistently. Instead of starting so low at 155 he will stay up in the higher ranges the entire time. I just saw him today and he was doing close grip bench in the power rack. He did around 7 sets I think and stayed between 2-5 reps. The guy is like 45 or something and does 315 or so (last 2 reps) on close grip. By the way he is pretty religious and has been all natural his whole life. Crazy to me.

[jstforme]

i really dont have a solid yes or no opinion. one way i look at it is 3 continuous reps really isnt that much. if you have a work out parter who can put plates on pretty quick, do something like 135, 155 then rest, then 175, 195 then rest and so on.

[jstforme]

don't think he does the exact thing your saying but he uses heavy weight consistently. Instead of starting so low at 155 he will stay up in the higher ranges the entire time.

a good friend of mine recomended this a while back so on my last test cycle i did it. i would do a warm up set, nothing too light though, then 3-4 sets of around 6-8 reps. between each set i would rest about 1.5 to 2 minutes.

[ironfreak83]

i benched monday night and it went something like this. 135x5, 225x3, 315x3, 365 x3, 405 x3, 455x 3, 495 x3, and then i went 550 for a double. all of these raw. i definately like the sets of 3 for bench, sometimes even doubles. i get all my reps in on my dumbells, incline, and other auxillary work. something you can try that i've had great success with in the past is warming up.....then doing sets of 3 goin up 5 pounds each set until you fail.....keep doing more sets adding 5 pounds, then when you can't get 3 reps stop and move on to other exercises. if i were you i'd warm up to 295 for 3, and then 305 for 3, then 315 for 3, and keep goin till you fail. then each week you should get stronger.

[Kaiser]

Hey has anybody used a 10x3 regime instead of the normal 3x10 scheme, specifically for bench pressing? A powerlifter at the gym recommended it, and it seems logical, same number of overal reps, but more work on the heavier weights w/o overdoing it. ... was thinking of going, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335 on my next workout. any ideas guys?


Switch em' back and forth every other week.

[tatteredxangelx]

thats a good idea kaisar ..

[Kaiser]

I have done this before myself, so I know it works. Also work in some reverse grip presses. If you have never done them hold your grip a little wider than shoulder width apart with your grip reversed (obviously). You'll need someone to lift you off and stay there because you won't be able to lift off yourself it would be like doing a 225lb nose breaker with a reverse grip. Do these on tricep day. You will feel it tie your back into your chest via your arm pit. Yup, thats right, you'll feel it in your arm pit and back probably. Triceps will burn like they never did also. Your bench should move up quite nice after a few months of this, or even a few weeks. Once you get the hang of it, it will actually feel like you are pushing the weight towards your feet.

[tatteredxangelx]

yeh i love reverse grip ... i did 315x2 on em a few months ago ... i dont have tri day, i do tris with chest ...

[Kaiser]

yeh i love reverse grip ... i did 315x2 on em a few months ago ... i dont have tri day, i do tris with chest ...


Cool then you know what I'm taling about then. That exercise separates the men from the boys...

[tatteredxangelx]

and the tendons from the wrist :D

[Kaiser]

and the tendons from the wrist :D


Try a wider grip and wrist wraps. I do know what you are talking about though.