Critique a potential Push Routine

Tall

Your thoughts please amigos - 6 week push routine to build up zee Chest and Triceps.

Bradford Press
-- Basically a Mili Press to Behind the neck press
-- Warmup 1x20
-- 2 x 10

RGBP on Smith
-- Warmup
-- 5x5

DBBP (Elbows Tight)
-- Warmup
-- 4 x 8

Lying DB Tricep Extension (Elbows Out)
-- 3 x 10

100 Pushups

100 Rear Delt Flies (with Powerband ideally)

CMinOZ

Not that I know too much but it does seem like a lot of pussyfooting around. Why not hit some really heavy flat bench, Incline bench, DB Bench then finish off with some weighted dips. Just keep increasing your weights, week in, week out and your chest and triceps will have no choice but to grow.

Tall

Aha! We have an actual poster on MC!

Its not my concoction but from 'Blast Your Bench' or somewhere like that. I thought it was an interesting change from the norm and would hopefully get a decent thread going

In rebuttal, sir, I provide the following arguments:

Heavy Flat Bench I really need a spot for - not flat benched with the Oly bar for a good 2 months, I'm currently training Push at 7am on a Friday morning where the only other gym occupants are the 'Lycra Ladies' doing cardio who I wouldn't trust to spot me (plus other potential reasons relation to mid - exercise distraction...)

I'm not a fan generally of RGBP but as it was on the smith I thought it may be interesting to get my ruddy triceps to grow (read: arms generally), and I was tempted to switch things up a bit before re-trying my 1rm on bench.

The other problem I had with a lack of spotter was I'm struggling to get from the 35kg DBs to the 40kg DBs for DB Bench.

Plus the thought of finishing with 100 pushups and 100 rear delt flies just sounded evil so that appealed too

crazycal1

you think behind the neck press is worth the risk mate?
if you do use it keep the ROM as minimal as you need for safe growth.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Tall

Not 100% sure if it is or not Cal - I was watching a Mariusz vid the other day where he did them (think I fired a link up)

I've only ever done Behind the neck pulldowns (ages ago...) - which I didn't like. But when I shoulder press I get my shoulders right back at the moment which I'm guessing will be a similar ROM (ish?) to the behind the neck press.

Glad to see your pc is back up and running mate.

CMinOZ

Fair play, I take it you don't use a power cage where you can set the safety bars in case you drop it.

I'm the same, are you "kneeing" them up, like this - though maybe with lighter weights...

Also, be careful with the behind your neck press - not worth the risk IMO

Tall

Theres no power cage sadly

Hmmm not trying kneeing them up - might give that a go

crazycal1

well if marius does them you`d be mad not to!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Tall

"2 sets ... warm up. 6 sets ... heavy. lets go..!"

Pikey

Nice to see a thread going....

Keeping in mind you don’t have spotters

How about…

3 sets flat flyes first to set aim 12 reps to positive failure, 3rd set aim for 8 reps to positive failure
3 sets incline flyes same rep range
Incline bench on smith machine lower bar to top of chest 3 sets 8-12 reps

PBN – nothing wrong with them other than people trying to shift too much weight before they are ready – my view anyway 8-12 reps.
Side lateral raise 2 sets 12 reps – DB higher than your ears at finish and hold the weight at contraction for a pause then slowly return to bottom.
Front DB raise – 2 sets 8 – 12 reps DB higher than top of your head at finish and hold the weight at contraction for a pause then slowly return to bottom.

Close grip bench on the smith machine 3 sets 8 – 12 reps
Pushdowns 3 sets 8 – 12 reps

Should take 35 minutes max