Question on article about Kennelly - Posted by Seanzilla

Discussion in 'Strength & Conditioning Discussion' started by Oblivian, Jun 8, 2008.

  1. Oblivian Aging Platinum Member

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    Seanzilla posted the following article a little while back in another thread with Kennelly about increasing your bench from 225 lbs to 315 lbs.
    Hardcore Powerlifting

    Essentially, it's a program doing 8 sets x 3 reps at 45% of your 1 RM and increasing 5% for a week. Once you reach 75%, you drop down to 4 sets. He says you should be able to do your previous 1RM (100%) 3 times by the time you reach that mark (12 weeks?).

    I was thinking about incorporating this into a full routine lifting 4 days a week. Each day would focus on one lift follow the above set/rep routine for the following lifts: Bench, Deadlift, Front Squat (I don't have a power rack so I front squat), and Power Cleans. I'd probably through in one or two assistance lifts depending on how the day goes.

    Any thoughts on this? I recently just hit my plateau and figured I might try something new. I would think that if this rep/set routine works for bench, then it should work for everything else.
     
  2. Klotz Shalom

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    You fail at internets.
     
  3. Barut Banned Banned

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    Nice thread starting. A+
     
  4. Donut62 Black Belt

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  5. Barut Banned Banned

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  6. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    If at first you don't succeed, the lesson is, never try.
     
  7. Oblivian Aging Platinum Member

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    ?

    I'm lost here. I lost my wireless signal when I tried posting this. I figured it didn't post, and judging by the responses something funny must have happened. Now I can read the post fine. Is the question that ridiculous or was it something with my posting?
     
  8. Lusst Red Belt

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    It created 4 identical threads.

    Turn off your PC, and bask at your awesomeness.
     
  9. Oblivian Aging Platinum Member

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    Apologies on that. Did I get any answers or comments in any of the 4 threads?
     
  10. Donut62 Black Belt

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    I think everyone just made fun of you in this one before a mod deleted the other 3 you made.

    As for the program, it looks like a basic progressive loading scheme. I'm not sure why you would start at only 45%, that is less than what I would do for my first warm up set and I could probably rep it 50 times.
     
  11. Oblivian Aging Platinum Member

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    That's sort of what I was thinking. If I chose to do the routine, I was going to throw in one other lift during the first few weeks doing 3 x 3. I was thinking SOHP, Weighted Chins/Pullups, BOR, etc. in order to make it feel like I got some work in. The first 4 weeks would almost seem like a waste of time if I didn't do that.
    Would it be a better idea to start at 75% and move up? This would be starting where the set/rep routine would be 4 sets of 3 reps. I've actually been able to do 93.5% of my 1RM 3 times. The last two weeks of the routine would be breaking my plateau.
    I know I'd be really pissed if I did the entire routine and did not make any gains. It just seems like such light work for the first few weeks.
     
  12. Donut62 Black Belt

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    That was my thinking too. Ryan Kenelly knows a whole lot more about benching than I do, however. Look up some Ed Coan program ideas. Ed did progressive overload his lifting career, and has some schemes floating around the internet. Usually something like 2 weeks of working up to heavy sets of 8, 3 weeks of 5's, 2 weeks of 3's, 2 weeks of 2's, a deload and then max singles.
     
  13. Oblivian Aging Platinum Member

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    Thanks. I found his set/rep routine to be something that makes more sense. I am going to try that out and see how it works.
    My plan was to lift 4 days a week doing that set/rep routine for one lift on each day (Bench, Front Squat, Deadlift, Power Cleans). I'm worried that around week 7 (88% 1 RM x 2 x 5) and week 10 (100% 1RM x 2 x 2) would be too much. We'll see how it goes.
     

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