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FortifiedIron Bench Program

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FortifiedIron
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2003/04/30 00:24:03 (permalink)

FortifiedIron Bench Program

Hey all, most of you know me as FutureCoach04. I changed my named to FortifiedIron cuss all the other 50 forums that I post at i use FortifiedIron and this was the only one that I used Futurecoach :) I plan on starting a up my 4 week bench press program. Its a very intense program, benching heavy 3x's per week. Its designed as a peaking program for 4weeks out of comp. Recently I hurt my knee.. I know stupid me, so i have put the Smolov Squat program on hold.

Bare in mind my best bench press is 370lbs but I only recently did 265, Iam still just now healed off a shoulder injury. I plan on getting my bench back over the 300 mark in 4wks. I should have no problem doing this. Some other people have used this program (yes I did design it) and have raised their bench 15-35lbs in just that amount of time. Yes I know, Impressive. Maybe a few memebers might try to work with it that want to increase their bench press in the future and id highly suggest it as a peaking program before a meet. I will start the program tomorrow.



Kc
#1

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    JimRat
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    RE: FortifiedIron Bench Program 2003/04/30 00:28:11 (permalink)
    good luck with it Kc! be careful if uv only just healed from ur shoulder injury. be interesting in seeing wat ur program looks like.

    jimbo
    #2
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/04/30 00:28:38 (permalink)
    Here is a link to the program:

    http://www.geocities.com/fortifi....ne.html ( this will be changed once FortifiedIron reluanches its main site.)


    Kc
    #3
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/04/30 00:30:11 (permalink)
    Ok that link doesnt work... Lemme retype it out:


    Kc
    #4
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/04/30 00:56:35 (permalink)
    http://www.fortifiediron.com/invision/index.php?s=90159680b4af6348478d7f6735a58100&act=Attach&type=post&id=16364 That link works :)


    Kc
    #5
    AUTIGER
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    RE: FortifiedIron Bench Program 2003/04/30 02:18:49 (permalink)
    is the 6-2 on week 3 and 4 mean 6x2 or what? and on wednesday of week two and week one you do bench, then incline, then bench again?
    #6
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/04/30 02:34:10 (permalink)
    No and Yes..

    6 down to 2 is what i ment.

    I bench then incline then go back to bench, yes.


    Kc
    #7
    James
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    RE: FortifiedIron Bench Program 2003/04/30 12:12:23 (permalink)
    mate - email Jase ans ask him to change your previous name it will be easier to keep your other posts then

    Ive got to change the article names now!
    #8
    scruffy
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    RE: FortifiedIron Bench Program 2003/04/30 17:20:23 (permalink)
    any delt and tri work to help as well then or are you just solely concentrating on the bench and hoping to get stronger tri`s and delts this way ?
    #9
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/04/30 18:46:40 (permalink)
    Scruffy, its an old Russian way. Inorder to increase the lift do the lift. That is really what the program is based on. Its the same aspect with the smolov squat program, but in 4wks.

    James, Sorry bro :( didnt even relised you guys could do that.. really sorry man. I'll e-mail him a soon as possible! Sorry again man!



    Kc
    #10
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    RE: FortifiedIron Bench Program 2003/05/01 02:23:47 (permalink)
    i came back to save your bench program in my BodyBuilding Notes Folder, when i downloaded it....it doesn't show monday and wednesday and friday run together, now everytime i try and dowload it looks like that and i can't read it =(, not sure if you know anything you could do to help but if you can please do.
    #11
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/05/01 13:13:23 (permalink)
    Hmm.... I'll see if I can fix it later. I got to get ready for class.


    Kc
    #12
    FortifiedIron
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    RE: FortifiedIron Bench Program 2003/05/02 01:57:13 (permalink)
    Week 1 workout 1
    -Bench 185 3x8
    -Incline 165 3x8
    -Skull Crushers 3 sets

    Overall: Decent, I have a killer headache thought!


    Kc
    #13
    colossal
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    RE: FortifiedIron Bench Program 2003/05/11 18:42:34 (permalink)
    sorry... but i have a coupla stupid questions... when u say on the incline going down from 6 to 2.. is that over 3 sets?

    also.. when u go back to benching after doing bench then incline... for example week 1, 4x12... are u supposed to go to failure on all these 4 sets... or just use enough weight to be able to perform 12 reps comfortably

    thnx in advance

    #14
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