N@gels
First Post
Hi all - Male aged 50, I've been a member for a couple of years , first time posting.
Background is one of thirty years weight training, played a lot of sports competitively and competed in bodybuilding back in the early 90's and most recently in 2013.
My goal for is to get competent enough at benching to compete in a BP meet in late 2018 early 2019. Current bodyweight is 170 lbs at 5 ft 7in. My max at the bench was 122.5 kg at 180 lbs a couple of years ago but that was then and this is now as they say.
I won't be squatting or deadlifting in the conventional sense, I find the trap bar works for me without the lower back / knee politics of wear and tear.
Programming wise the 5x5 sounds like a solid option on a three day week setup using the Brad Gillingham percentage based cycling concept from here StrongFirst and the 5×5 Method
I'm thinking
Day 1 of 5x5 heavy bench + inverted rows
Day 2 of TBDL 5x5 + inverted rows
Day 3 of 5x4 Bench @ 60-80% Heavy Day + some shoulder work
Would certainly appreciate any input from the sage wisdom within these forums.
Thanks
Background is one of thirty years weight training, played a lot of sports competitively and competed in bodybuilding back in the early 90's and most recently in 2013.
My goal for is to get competent enough at benching to compete in a BP meet in late 2018 early 2019. Current bodyweight is 170 lbs at 5 ft 7in. My max at the bench was 122.5 kg at 180 lbs a couple of years ago but that was then and this is now as they say.
I won't be squatting or deadlifting in the conventional sense, I find the trap bar works for me without the lower back / knee politics of wear and tear.
Programming wise the 5x5 sounds like a solid option on a three day week setup using the Brad Gillingham percentage based cycling concept from here StrongFirst and the 5×5 Method
I'm thinking
Day 1 of 5x5 heavy bench + inverted rows
Day 2 of TBDL 5x5 + inverted rows
Day 3 of 5x4 Bench @ 60-80% Heavy Day + some shoulder work
Would certainly appreciate any input from the sage wisdom within these forums.
Thanks