A big 600 pounds (272kg) bench press for 6 with super solid form.
Most of the early years of my training consisted of basic bodybuilding training. I just use to be more focused on moving bigger weights than getting a pump. Weighted dips is my favorite exercise, if there is one secret exercise I would say that’s it. You can get the same feel as bench, use crazy weights and no need for spotter. I try to have my elbows flare same as bench not tucked all the way and not out directly to the side. My newest split which I am very happy with goes like this.
Monday: All Heavy Chest,Shoulders,Triceps
Tuesday: Heavy Legs
Wednesday: Heavy Back and Biceps
Friday: Light Weight Pump/Speed focus Chest,Shoulders,Rotator cuff,Triceps
Saturday: Light Back and Biceps Heavy Traps and Forearms
Sunday: OFF Eat like a Hog
On Friday the speed part is the bench and close grip bench I tend to lift everything faster than average but the rest of the exercises are more focused on pump and deep stretch.
On the Light days I only take about one minute rest between sets on heavy days closer to 3-4 minutes.
By Thursday your ATP is going to be sapped so the cardio is light low paced just get the blood moving.
And answers a couple of questions:
How do you progress your weights for your main lifts?
I pyramid up but don’t come close to failure until I get to weight I want to triple. I do a couple heavy sets in between 1-5 reps then pyramid down usually stopping one to two reps before failure.
What rep ranges do you work in most of the time for the main lifts?
Between 3-10 reps is the range I stay in on Heavy Day’s compound movements.
What reps for assistance stuff?
How many “top sets” do you do for each exercise?
About 2 sets but bench press I do more.
Do you ever deload or take time off?
Just listen to my body, on average I miss a couple days throughout the month for just normal things that come up in life plus every couple months I take a week off.
Basically after Wednesday the rest of the week is pretty easy just pumping blood and getting ready for the next Monday.
My theory behind the 3 hard and heavy consecutive days is an attempt to stress my atp levels and hope my body adapts to the stress and finds a way handle the load better.
Oh yeah, also check out his 405 lbs Bench (183.7 kg) for 20+ reps.