I don't know if anyone has used this for their bench press yet, but the article has appeared in Planet muscle a coupe of issues back and now has been put in the NNN, volume 15, number 3! It was a great read and i have used it and just kind of inserted the basics of the day 1 workout into my power week for my chest workouts and got some really great results so far and i have been using the Heavy/light/medium style for years with this style of training and this has become known as my SSHIT program.


The layout to complete this whole cycle is about 21 days and looks like this:
Day 1-Heavy legs/Calves
Day 2-OFF
Day 3-Heavy Chest(this is where I inserted day 1 of the chest workouts)
5 sets of 1
3 sets of 3
3 sets of 5-7
Day 4-OFF
Day 5-Heavy Back/Shoulders
Day 6-OFF
Day 7-Light week Legs/Calves-rep tempos and TUT
100 reps
Day 8-Light week Chest/tris-rep tempos and TUT 100 reps sets
Day 9-OFF
Day 10-Light week Back/bis-rep tempos and TUT, 100 reps sets
Day 11-Light week Shoulders/Traps-Rep tempos and TUT, 100 reps sets
Day 12-OFF
Day 13-Medium week-Hypertrophy/Volume Combination-Hamstrings 4 sets of 6-10 and then trisets of 15 for 4 cycles, FST-7's
Day 14-Medium week-Hypertrophy/Volume Combination-Chest 4 sets of 6-10 and then trisets of 15 for 4 cycles and FST-7's
Day 15-Medium week-Hypertrophy/Volume Combination-Back
4 sets of 6-10 and then trsiets of 15 for 4 cycles and FST-7's
Day 16-OFF
Day 17-Medium week-Hypertrophy/Volume Combination-Shoulders 4 sets of 6-10 and then trisets of 15 for 4 cycles and FST-7's
Day 18-Medium week-Hypertrophy/Volume Combination-Quads 4 sets of 6-10 reps and then trisets of 15 for 4 cycles and FST-7's
Day 19-Medium week-Hypertrophy/Volume Combination-Triceps 4 sets of 6-10 reps and then trisets of 15 for 3 cycles and FST-7's
Day 20-Medium week-Hypertrophy/Volumwe Combination-Biceps 4 sets of 6-10 reps and then trisets of 15 for 3 cycles and FST-7's



That's the basic layout of my workouts that me and my wife follow and so we only come upon this workout once every few weeks and it has really worked out well as my bench has gone up 50 lbs from 255 to 305 and hers almost 25 lbs, so adding this little style to the workout has really benefited our chest workouts and just have one me time through this and then back to some 5x5's in the power weeks like everything else we do in power week!

So if you haven't tried to do this chest workout and want to give your numbers I little lift, i would suggest this article and give it a try.

Thanks for the article Roger!

I’ve also been doing this workout and thought I’d share my experiences with you too. I’m following it exactly as it’s written – the link to the article is now up on the site at:
http://www.bodybuildingworld.c..._press_advanced.html

I was going through the motions earlier in the summer and not really training very intensely or seriously and this was just the plan to get me focused again. I have always loved powerlifting and progression based training and using percentages. I like to know exactly the workout and numbers I have to hit each week so that I can visualize, then go in and do it.

I’m up 25 lbs so far. The increases are coming so easily that I’ll probably push the restart button after 1 more week and do the 6 week plan again.

I’m on the same supplements you’ll see at the end of the article except Mass Maker. I’m limiting my carbs since my main goal is fat loss right now. I take at least 24 (tabs) or 3 scoops (powder) Muscle Synergy each day. I stack Synergy and Up-Lift prior to each training session on an empty stomach in the morning. Plus I take Up-Lift prior to every mountain bike ride.

In the past 5 weeks I’ve lost around 8 lbs of fat and gained about 5 lbs of muscle.

I hope others will notice Cytrainer’s results and mine and try this great routine. These are real routines and proven methods that people have used to be successful for decades. We don’t put it in No Nonsense or on the website unless it’s effective. Knowledge acquired is just knowledge, but knowledge applied is wisdom. And all the knowledge you need to apply to yourself and be a wise trainer like Craig is right there to be had.

Steven
BI

Thanks,
There are so many ways to tackle these workouts and i really liked my approach and threw it right on my Chest day during my power week and man those weights did workout pretty well and each time through I was able to do a 10 lb increase and my wife used the 5 lb increases.

Man I was like would I be able to do all those sets of 1 and each time it went up nice and smooth. Those other 3 setters after the 5 sets, I thought again it will be tough to hit 3 reps and then the 7 reps and we hit them each time based on our 1 rep maxes we did some time ago.

The other thing I try to do is have 2 serving of UMP a day once with milk and one with my oatmeal and for me I use 1.5 scoops and my wife uses 1 scoop!

Will try and keep an update on this as well as with this cycle here my deads went up almost 50 lbs and my squat went up 75 lbs in about 12 weeks!

Heavy week training goes like this:
Today was the beginning of the heavy week and back to hitting the squats and SLDL's for the ol' 5x5's with a twist like i always do. The workout went pretty good but did want to have spots on some of the heavier sets and i got there today and stuck it nice and deep! I was just wanting to see what kind of caloric burn i would get from the leg workout so i wore my HR monitor and let me tell you I got my HR up there and burned some good cals-in fact 965 cals burned during the session. Talk about HIIT, when you hit the weights it really is another version of it being very anaerobic and sprint spurts built in as you go during your sets! another thing to show how close HIIT resembles weight training and why both are just so good for you in terms of burning calories and retaining lean muscle as well as doing enough to stimulate the heart enough to be good for it in that respect. Nothing does it for the body, whether you are male or female, like the weights DO!

Squats- 3 warm ups of 12,10,8,
working sets 4 sets of 5 and a set of 2
295x5,315x5,5, 325x5, 355x2

I also finished this with a back off set on my leg press for 20 reps and like I have said I have the BFS leverage leg press and this machine is the same one Joe has and due to the way the machine is made it is made to be a variable resistance exercise, like when you use chains or bands, the resistance increases as the the leg press moves towards full extension which makes it a better choice to use than the regular constant resistance of most leg press machines in the gym that move up and down on a track(that would be most 45 degree leg press machines except if your gym has the cybex leg press-this one is also variable resistance). Love the machine and i knew that there was something a little different than the machines we usually see in the gyms today that just slide up and down the track!

I was very happy with these numbers after my last go around with my lifts! I have kind of cleaned up my diet right now for a bit and I think it has helped me to where I feel with the amount of food i a getting is just enough to start to lose fat, but at the same time I feel like I am getting stronger as well so I also think there is muscle beginning to be added on to me! I am not really tracking the numbers, but i think I am really coming close to these numbers 225 protein/ 135 carbs/ 40-45 fat for a total near 2000 cals so its going well and the weight is starting to settle just above 155.

SLDL's- 1 warm up for 10
255x5,275x5,305x5,325x5,345x2, then my back off set of seated leg curls for a set of 20 reps

Calves-Leg press calf raises
6 sets of 6-10 reps and then some drop sets!

Another heavy one:
Today was BIG CHEST MONDAY! MONDAY! The lifts were pretty good and I was happy with the last of this 6 time cycle of hitting the chest with singles and really got my bench up about 50-55 lbs.
BB bench presses
warm ups
135x12,205x7,245x4,270x2
working sets
290x1,1,1,1,1
260x3,3,3
235x7,7,7
Then I decided since we haven't done these in a long time to try some lockouts on the rack and i did 2 more sets of 315 for 15 sec holds and then lowered under control.
Finally finished it off with DB presses for 3 sets of 10,9,8 using 85's
Until wednesday, that will be deads!

Last one:
Today was the last of the HEAVY days and it was back and shoulders for some good numbers despite still being a little sore from the heavy legs on Sunday. Now, we have 2 exercises to do, so I started off on the shoulders so i don't have to keep taking the weights off of the trap/deadlift bar. We are able to use the smith machine for a power press style move since i can go to the top and not touch the top of the machine with full extension.
Smith machine shoulder presses
3 warm up sets
85x15,125x12,135x8
working sets
145x5,5,5,150x5, 165x2, 100x20 reps for the back off
Trap Bar deadlifts
3 warm ups
135x15,225x10,315x6
working sets
335x5,5,5, 345x5, 375x2
back off sets with 225x19
Start back up on Friday with the lighter week and more TUT and 100 reps sets, supersets, negatives, slow positives, drop sets!

Now a light week:
Today starts the lighter week and more rep tempos and TUT!
1st leg exercise
Leg curls for 4-6 sec negatives for 3 sets of 8 reps
SS w/
Single leg presses for 3 sets of 20 reps with 4 total plates
2nd leg exercise
Leg extensions for 4-6 sec negatives for 3 sets of 8 reps
SS w/
Leg presses for 3 sets of 20 reps with 5 plates on each side
3rd leg exercise
Leg presses for slow positives of 5-7 sec and then X reps at the end of each set using 5 plates on each side
Quads drops using the leg press again for 4 drops 5 sets 8 reps each total for 40 reps using
16 plates +2 25's, then 16 plates, then 15 plates, then 14 plates , 13 plates
Hamstring drops suing the smith machine for 4 drops 5 sets total 8 reps each for 40 reps doing lunge squats
45 each side, 40 each side, 35 each side, 30 each side, 25 each side

Calves
Smith machine calf raises doing negatives for 4-6 sec and stretch at the bottom for 3 sec for 4 sets of 8 reps
SS
Leg press calf raises for 20 reps each using 4 plates each side
100's in a bit for shoulder and traps!

Another one:
Today was Chest and tris for the light week and we finally got around to checkin out our progress from 16 weeks ago and did some measurements and I mean 16 weeks ago I weighed 158, and today I was 157 but it did go up as high as 167 during that time, waist came down almost 2 inches, thighs up over an inch, and arms almost up and inch, almost 16 cold for all 5'4" of me and the other thing is the body fat went from 13% to 10% and i gained over 3 lbs of muscle and lost 4 lbs of fat so not too bad and my strength has gone up tremendously, so pretty happy about these numbers, and especially the gains as well on my thighs after almost 3 years after this double knee surgery(bilateral patella tendon tear).
Critical bench presses today for negatives of 4-6 sec down and then to press up in to the variable resistance was tough both directions, using the bands on the highest stretch with another 155 on the bar, this was difficult for 4 sets of 8 reps
SS w/
Cable crossover for 4 sets of 15 reps
next was slow positives using the DB's for 5-7 sec for 3 sets of 10 reps low incline bench with X-reps at the end of each set
last for the chest came the smith machine drop sets for 4 drops 5 sets total for 40 reps
TRiceps
BWT dips for 4-6 sec negatives for 2 sets of 10
SS w/
Lying dual cable extensions for 2 sets of 15 reps
then
Close grip bench on the smith machine for 2 sets of 10 slow positives for 5-7 sec
then drop sets for pushdowns for 4 drops 5 total sets 8 reps for a total of 40 reps

100's for legs later!

Another one:
Another good workout with Monica and we did our back and bis and the workout was very effective yet very simple and controlled for the time under tension.
1st exercise was the old classic bent over rows with the barbell in the corner for 4-6 sec negatives for 3 sets of 8 reps
SS w/
High cable sweep rows for 3 sets of 15 reps
2nd exercise was 5-7 sec positives lying on an incline bench and doing that same angle pulldowns for 4 sets of 10 reps and each set finished off with X-reps
3rd exercise was pulldowns for drops 4 drops 5 sets total 8 reps each set for 40 total
biceps
low cable curls for 4-6 sec negatives for 2 sets of 8 reps
SS w/
seated incline curls for 2 sets of 15 reps
Lying dual cable curls with elbows on the ground for 5-7 sec positives for 2 sets of 10 with X-reps at the end of each set, after the 2nd set
right over to incline DB concentration curls for 4 drops 5 sets total for 40 reps
100's for chest/tris later.

And last one:
Today was the shoulder and traps and the TUT went very well and got some real good pumps in the shoulders and traps
1st exercise was the Seated DB presses for 4-6 sec negatives for 3 sets of 8 reps
SS w/
Standing DB laterals for 3 sets of 15 reps
2nd exercise was slow positives for 5-7 sec and at the end of each set X-reps
3rd exercise was seated straight arm shoulder extensions with the dual cables for drop sets for 4 drops 5 sets total for 8 reps each 40 total reps, on the last set use the low dual cables and go up in the plates until I couldn't get any reps so that really finished off the shoulders.
TRaps
4 sets of 4-6 sec negatives using the smith machine for shrugs then
ss w/
free motion low cable shrugs for 4 sets of 15 each
100's later for back and bis!

7 day week next Hypertrophy/Volume up next!

here comes the medium week:
Today we officially started the HyperVOL week and it has been a rough one so far this week as we usually start off with Hamstrings and tried to do that yesterday and it just didn't happen as I tried to do this workout with a double ear infection after taking off the previous 2 days and it just didn't happen, so I had to rework some stuff here as I did about 4 sets of SLDL's and i couldn't continue, so then i had to scrap hammies until Saturday. And today the reps just wouldn't come for me either, as I have always felt like there are no slow twitch fibers in my body, even though I know there are. I could always sprint very well and I think that has come back as well after the surgery, as little as less than 5 years ago I could do 4.4-4.5 40's, but get me to do anything past that one lap around that track and I am dead, I mean when we used to have to do the mile in high school I could hit about 6.5 minutes, but would have to go to the nurse or something as there would be nothing left of me then. So my reps really suffered today and probably will this whole week due to my congestion and lack of any endurance whatsoever! Oh well onto to the workout!
Hypertrophy exercise- 4 sets of 6-10 reps-INCLINE DB's
2 warm up sets
working sets-these even felt harder today than usual but that will come back I hope by the time the Heavy week comes back around.
85's for 10,10,10,9
I did a quad sets which I would usually do only 3 cycles but since my reps were suffering I did 4 cycles to keep the volume up there! Most reps for each exercise were hitting 10's except for DIPS that I did with my bodyweight and very deliberately!
BWT dips
then to
Incline Smith Machine Presses
then to
Incline DB presses
then to
Cable crossovers
I then finished with FST-7's using my dual cable for seated cable flyes for 7 sets of 10 reps with 30 sec breathers in between each set, some how these I got!

So this week will look something like this, a little altered!
Day 1 chest
Day 2 hamstrings
Day 3 Shoulders
Day 4 Back
Day 5- off
Day 6-triceps Abs
Day 7 Quads
Day 8 Biceps calves

Anther medium:

Today I finally got the hamstrings in although still not being 100%, I hate this haven't had anything like this in years, just don't get sick!
Hypertrophy exercise-SLDL's-4 sets of 6-10 reps
2 warm ups of 12,10 reps
265x10,275x9,285x8,295x7
Now comes the triset for those hammies 4 times through 15 reps each exercise
Single leg press
then to
Seated Leg curls
then to
Glute ham raises
FST-7's for 7 sets of 10 with 30 sec breathers outside we did walking lunges not to bad outside, but man the wind was being sucked after this one was over
Calves
Trisets of 15 each
Seated leg press calf raises
then to
Standing calf raises smith machine
then to
BWT standing single calf raises
Done! Tomorrow should be on for Shoulders!

and another:

Today was the shoulders workout and got a lot of good sets in to get that real good burn in the delts.
Hypertrophy exercise was power pulls on the smith machine, kind of looks like a wide grip upright row for speed and power and you legs get involved in the whole move the beginning segment of the hang clean or even the mid move of the power clean off the floor for 4 sets of 6-10 reps
2 warm up sets for 12,10
145x10,155x10,165x10,175x8
Triset for 3 cycles of 15 reps each
Incline seated dual cable crosses for rear laterals
then to
standing DB laterals
then to
incline seated front raises
FST-7's for 7 sets of 10 with 30 sec breathers doing Seated DB presses
Back tomorrow!

and another one:

today we got to hit back without doing any dead type moves the legs are just toooo sore from the hamstring workout on saturday. So today was really hitting a lot of moves that were of the pulldown/rows variety from different angles and different hand positions.
Hypertrophy exercise
Pull ups for the 4 sets of 6-10 reps
2 warm ups with bwt for 12,12 reps
then added 15 lbs for reps of 9,9,8,7
now came the giant set of 3 cycles through for 15 reps each exercise
seated low cable rows
then to
reverse grip pulldowns
then to
high dual cable pulldowns started pronated to supinated
then DB pullovers

The finished it off with FST-7's for 7 sets of 10 with 30 sec breathers in between doing high cable sweeps!

We should be off tomorrow but things might change!

another:
Today was just the old tris and got a nice push with them and really got that once every three weeks chance to just blow them up all on their own. Another good workout!
Hypertrophy exercise was decline Skull crushers for 4 sets of 6-10 reps
2 warm ups sets
working sets with EZ curl bar
105 for 4 sets of 10,9,8,8
Triset of 3 cycles through all for 15 reps each
Close grip bench
then to
Cable crosses for tricep extensions
then to
pushdowns
then to
bwt dips-just added to the end to just give it that last little bit
FST-7's for 7 sets of 10 with 30 sec breathers doing Rope extensions

another one:

Today was the Quads workout and man are my legs burnt out and I did the workout the way i wanted to even though not still at 100% in my lungs, as far as congestion goes.
hypertrophy exercise was front squats for 4 sets of 6-10 reps
2 warm ups of 12,10 reps
then working sets
175x10,195x9,205x7,225x5, just couldn't get that last rep as the weight wated to slide a bit on the shoulders
Now here came the giant set i wanted to do although i was considering doing it in 2 supsersets but i think wouldn't be as effective. And man was I right, I did again track my cals on my HR monitor and the workout was another 965 cals. these giant sets took about 5 min and the HR stayed above 140 after the 1st exercise and mainly in the 160's for the duration of the giant set. 5 straight min of a HR for 160's, screw cardio thats for me! here's what it consisted of 3 cycles of 15 reps each exercise for 4 exercises.
Leg extensions
then to
Leg press 6 plates aside
then to
Smith machine squats legs a little forward
then to
regular squats!
Yeah I'm done, NOT!
I needed my FST-7's for 7 sets of 10 with 30 sec breathers in between doing the leg press using 6 plates aside!
NOW I'M DONE!!!!

lastly:
Here's the last day of this cycle and then we will see how the big lifts are going. Today was just some good old biceps volume with a little hypertrophy thrown in the beginning.
Hypertrophy exercise was done for 4 sets of 6-10 reps
BB curls for 2 warm ups of 12,10 reps
working sets
95x10,100x10,105x9,110x7
next came the triset form **** for 3 cycles of 15 reps each exercise
angled hanging db curls-elbows in front of torso
then to
lying dual cable curls with elbows planted on the mat-elbows at torso
then to
Incline DB curls-elbows behind torso
FST-7's for 7 sets of 10 reps with 30 sec breathers in between each set
This cycle is done next up Heavy week and legs up next probably on SUNDAY!