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DerekN
02-10-2012, 01:08 PM
Hey guys I kind of need help with my bench. This past November I found out that I was a pre-diabetic and that kind of shook me. I decided to get into shape for the first time in my life. I was 6'0 and 255lbs. I decided to start lifting weights and I am now down to 232 by strictly strength training with minimal cardio.

My question is how can I go about improving my bench max which is 185. I currently bench on Monday/Friday doing 5x5 and floor presses. For assistance work I mainly do skullcrushers and dips.

Thanks any help is much appreciated!

A-rob97
02-10-2012, 07:11 PM
Just do different lifts that work on your arms, shoulders, back, and chest.

Travis Bell
02-10-2012, 09:50 PM
Get on a pre written program. Shooting from the hip never works.

Brian C
02-11-2012, 12:55 PM
531 should do it

Hank
02-11-2012, 02:32 PM
Derek- I'm kind of in the same boat as you. Dropped about 30lbs over the last year doing cardio/lift/diet, and just recently started 5/3/1. I would suggest it or Starting Strength. Follow a program, put in some honest hard work and good eating, and you'l get where you want to be in time.

Stonecutter
02-11-2012, 02:58 PM
Gains will be slow when you're losing weight also....but I agree with the above. Get a premade program and stick to it.

DerekN
02-11-2012, 02:59 PM
Thanks alot for the advice guys. I'll look into 5/3/1.

Stonecutter
02-11-2012, 03:00 PM
Thanks alot for the advice guys. I'll look into 5/3/1.

FWIW, I didn't respond too well to 5/3/1 for bench, though it did help my other lifts.

mastermonster
02-11-2012, 07:10 PM
531 is very good. Our guys who stuck with it have made great progress on all 3 lift for the last 1 1/2 yrs.

larsen540
02-12-2012, 05:41 PM
Get on a pre written program. Shooting from the hip never works.

agree