Week 1 on the "Freak System/Solidj55 System"

This was my second week on my new routine and it went like this.

Bench Press
150x10
170x8
190x8
210x8
225x8
245x8

Closegrip Incline Press
185x10

Front Delt Raises
2x10

Tricep Pushdowns
2x10

All in all I felt pretty good. The weights didnt seem to feel to heavy and the reps didnt wear me out too bad. The last set is always seems to tire me out a little because of all the reps done up to that point, even though they are light weights. So far I seem to like it and all the running I have been forced to do, lol, hasnt seem to hurt me yet. One thing that I have come to relize through raw benching is that its very hard to keep your speed up after three reps, just like Westside said, but I swear I feel just as fast on the first three reps of every set as I did when I was doing speed work. Anyway just wanted to update what I was doing. Last weeks routine is below for comparison.


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Today was my first day of this routine. Here is how it went.

Bench Press(Using the "Freak System")
150x10
170x10
190x10
210x10
225x10

Closegrip Incline
175x12

Front Delt Dumbell Raises
2x8x20lbs dumbells

Tricep Pushdowns
2x10x80lbs

Thats pretty much it for today. It doesnt seem like much but I think it is idea for me. I have had to start running a little bit to get into shape for a physical fitness test I may have to take for a job as a police officer or correctional officer in my county. I am hoping that this will not mess up my whole routine over the next seven weeks but if so it will be worth it if I get that phone call telling me to come and take the test. So I am keeping the volume low and intensity high, oh yea and eating like a stoned Ethiopian. We shall see.

On your bench:

Don't quite understand the increase in weight while keeping the same #reps. Was the last set "hella hard" or are these done with speed in mind.

No the last set wasnt "hella hard" actually fairly easily. This is the first time Ive done my bench like this but the weights are based upon your current 1RM. Freak 19(from Elite Fitness who also posts here) helped me out with this workout. He does his bench this way as well. In my opinion the first week is kind of like a light conditioning week. To be honest I cant explain it, I am just trying it because I want to see if it works as well for me as it does for him. The reps change every week though as the weight goes up. Next week I will be doing 150x10, 170x8,
190x8, 210x8, 225x8, 245x8.

Hey solidj55(this is FREAK19) The first few weeks as you said are kind of a condition stage. If you have good muscular endurance then the first few weeks will be easy. If you dont it will seem hard and as the program comes to an end it will seem easy. Im glad to see you using it. And also glad to hear that it was easy.

Thanks Teen Myth, your gonna have to stop changing your damn screen name so much lol. Yea it felt pretty easy but I am already starting to get sore. My chest and delts are feeling a little sore. I think it should be pretty good unless this fucking running I am doing ends up messing me up.

Yeah, this is similar to what Stuart McRobert talked about as gaining momentum. Whenever he wrote out a program, say ten weeks, it was planned to beat the current max by like 20 pounds. But to start the first 2-4 weeks were with sub-max weights. That way you could build momentum and keep getting stronger. He said that otherwise you would stall out around week 6 or 7 and not have any progress to show.

Almost forgot. If the running gets too much and you feel like you can't recover. Drop the supplement work. Just do your bench and maybe incline or close grip. This will keep you from overtraining. Good luck

Thanks Bigokie for the idea about the running. I may end up doing that if I start to degress, hopefully not but I havent ran in so long I dont know what will happen.

Quote:

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oh yea and eating like a stoned Ethiopian. We shall see.

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:lol: Good stuff. Do you or the Freak aka Myth have the link showing the entire routine?? Just curious. I am slowly recovering from a shoulder injury and it sounds like something I could use in a few months.

Oc

Ocnorb, I dont know what the percentages are because Freak19 AKA Teen Myth designed it for me, as far as how my routine looks its like this:

Week
1-150x10, 170x10, 190x10, 210x10, 225x10
2-150x10, 170x8, 190x8, 210x8, 225x8, 245x8
3-150x10, 190x8, 210x6, 225x6, 245x6, 265x6
4-150x10, 210x8, 225x6, 245x4, 265x4, 280x4
5-150x10, 225x8, 245x6, 265x4, 280x2, 300x2
6-150x10, 235x8, 255x6, 275x4, 290x2, 310x1
7-150x10, 200x5, 235x3, 265x1, 290x1, MAX!!!

Ok like a dummy I edited my thread instead of just posting this weeks results I did it above my very first post on this thread instead of the bottom where I meant to do it.

So you did week 2 already? How did it go?

Hey Teen Myth, here is how my second week went.

Week 2 on the "Freak System/Solidj55 System"
This was my second week on my new routine and it went like this.

Bench Press
150x10
170x8
190x8
210x8
225x8
245x8

Closegrip Incline Press
185x10

Front Delt Raises
2x10

Tricep Pushdowns
2x10

All in all I felt pretty good. The weights didnt seem to feel to heavy and the reps didnt wear me out too bad. The last set is always seems to tire me out a little because of all the reps done up to that point, even though they are light weights. So far I seem to like it and all the running I have been forced to do, lol, hasnt seem to hurt me yet. One thing that I have come to relize through raw benching is that its very hard to keep your speed up after three reps, just like Westside said, but I swear I feel just as fast on the first three reps of every set as I did when I was doing speed work. Anyway just wanted to update what I was doing. Last weeks routine is below for comparison.

man, this is the strength program I had in high school, I think it came from Florida State or something....I have been looking for this for a while now. As far as percentages go it is easy take 310= 100% so 150= 48%.......like this 150 x 100 / 310 = 48%

I will make it easy for you
week 1
48% of max x 10, 54%, 61%, 67%, 72% of max x 10.

Thanks solidj55

solidj55,

great job man......is the running your doing affecting your training at all? iknow you were concerned with that.........

Hey RCK, the running wasnt hurting my lifting but I also am trying to lose bodyfat and thats starting to take its toll. Hopefully it wont hurt me too much in the long run.