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cameronp81
11-18-2009, 06:16 PM
Can anyone or everyone please give some advice on bench press workouts. I am looking for routines in the 6-8 week range, with 2 upper body days a week. This is for high school competitions. I am getting a few of my guys that are hitting plateaus. Please give any advice you can and any routines with numbered reps. Thank you.

Brian C
11-19-2009, 10:47 AM
If your looking for a RAW routine, then it sounds like Wendlers 531 is the perfect program for you and your friends. There is plenty about it here in the forums so do a search or check out elitefts.com for more about it.

Jay1
11-21-2009, 01:56 AM
I used this this program for years with good success and have several newer lifters using it and liking it. We'll use it for Bench on one upper body day and for Close Grip Bench on the next upper body day: Do assistance work on weeks 1 - 5 and drop or reduce assistance the last two weeks to deload for max week.
Wk 1 = 5 x 10 @ 65% of 1rm
Wk 2 = 5 x 8 @ 72%
Wk 3 = 5 x 6 @ 79%
Wk 4 = 5 x 4 @ 86%
Wk 5 = 5 x 3 @ 93%
Wk 6 = Attempt double at old max - No assistance work!!
Wk 7 = Set new max @ 100 - 107% of old max

NickAus
11-21-2009, 03:55 AM
Westside

5/3/1

Pick one and hit it hard.

Jeremy Hamilton
11-21-2009, 03:15 PM
I used this this program for years with good success and have several newer lifters using it and liking it. We'll use it for Bench on one upper body day and for Close Grip Bench on the next upper body day: Do assistance work on weeks 1 - 5 and drop or reduce assistance the last two weeks to deload for max week.
Wk 1 = 5 x 10 @ 65% of 1rm
Wk 2 = 5 x 8 @ 72%
Wk 3 = 5 x 6 @ 79%
Wk 4 = 5 x 4 @ 86%
Wk 5 = 5 x 3 @ 93%
Wk 6 = Attempt double at old max - No assistance work!!
Wk 7 = Set new max @ 100 - 107% of old max

I kind of like the looks of that. What kind of success have you had with it? Know of any advanced lifters using it?

cameronp81
11-21-2009, 04:19 PM
Has anyone used workouts with just singles? A lot of high school weightlifting programs are going to that in bench and clean & jerk workouts. For example, 20 sets of 1 @ 80% or something like that. Any info on that would help.

robchris
11-21-2009, 04:53 PM
cameron,
In addition to the aforementined routines check out texaspowerscene.com... The have some very basic linear periodization routines that may be very helpful... They have a CAT weight progression calculater also, some you plug in your current 1rm and it calculates the 12-16 week program for you.

Good luck,
RC

Darracq
11-21-2009, 05:43 PM
http://www.elitefts.com/documents/progressive_resistance_programs.htm

Pretty good ones here.

jtteg_x
11-21-2009, 06:04 PM
http://www.elitefts.com/documents/600lb_raw_bench.htm

^this program and eating has helped my raw bench up 30lb in 7 weeks of training. I excluded the inline due to sharp shoulder pains and can only think that would be a critical part of the program.

Jay1
11-21-2009, 11:47 PM
I used this program for years. It took my bench from 335 to 480 before I stalled on it. My bodyweight over that period went from around 210 to 255. Of course I trained Sq / DL and assistance for all the other body parts. My training partners used this same chart back then as well. I now train more like Westside and bench has moved from 480 to mid 6's. I've used this same chart with 4 adult lifters in the last couple years. 2 of them have added 100 lbs in 1 year. 1 has added 70 lbs in 1 year, but he's very long and lean and more built for deadlifting. The other is short and has good leverages. He's new to the group, but is already up 60 lbs. in 6 mos. Also my freshman son and his partner use this. It works well around they're gym class workouts. So far at 145 bodyweight he's benching 210. Partner at 130 bw has only been training since Aug. with us. He just did 180 in gym class this week. Many new guys seem to like the simplicity of it and the results. I find that it does not stagnate often because the reps / weight change from week to week. Hope this helps.

cameronp81
11-22-2009, 08:42 AM
jay were you talking about one of the links above or did you forget to put a link of your workout up?

Jeremy Hamilton
11-22-2009, 09:07 AM
Thanks Jay

So did you do the same percentages for close grip on a second day?

You are benching mid 600s raw?

Jay1
11-22-2009, 10:05 PM
jay were you talking about one of the links above or did you forget to put a link of your workout up?

I listed the percentage chart towards the top of the thread.

Jay1
11-22-2009, 10:10 PM
Thanks Jay

So did you do the same percentages for close grip on a second day?

You are benching mid 600s raw?

Yes, we used the same chart for close grips. Some times we would start the close grips with the heavier low reps and work back towards the higher reps while the bench was starting from higher reps and working back down.

My raw is around 500, but I don't try to push too hard raw anymore as it aggravates a biceps tendonitis problem and brings back some shoulder pain. Usually at 500 I'll start using a shirt. The most I've handled in a shirt to this point is 675 to 3 bds.

frankf79
11-23-2009, 08:18 AM
Has anyone used workouts with just singles? A lot of high school weightlifting programs are going to that in bench and clean & jerk workouts. For example, 20 sets of 1 @ 80% or something like that. Any info on that would help.

Ethan Reeves has been using singles and doubles with good results for years. Probably based on Doug Hepburn's philosophy. The idea is to master the weight.