PDA

View Full Version : Critique my bench routine.



NEAL MASS
07-23-2004, 11:38 AM
A little bit about me. Im 5'9" 175lbs. My bench was about 275 1rm and i have just came off a 1month break 3 weeks ago. I am now following the Wanna be Big program # 1 with slight modyfications of the actual exercises performed. For bench specifically here is what ive done in the last 3 weeks.

Bench

Week1

2 sets x 205 x 12 reps x 10 reps
3 sets incline x 185 x 7r x6r x5

Week2

2 sets x 210 x 10 reps x 9
3 sets incline x 185x 8r x 7r x 6r

Week3

2 sets x 215 x 8 reps x 7 x 7
3 sets incline x 190 x 8 x 7 x6

somtimes i throw in some flys or cable crossovers


I really want size and strength to go up and hope to reach 185 weight and 300 bench. Once I reach my 1rm after cycling up by 5 lbs increments I plan on starting over at 215 for flat and 195 for incline and cycling back up at either 5 or 10 pound increments.

Is this a good program for building stregth and mass...and is 5 pounds too litttle IYOs to bump up each week as a full cycle will probably take a good 2 months to reach 1rm. I might start throwing 10 pounds on each week once I hit 225 to speed up the cycle.

Does squating really make much difference. I have just recently began squating and deadlifting with super light weight and good form and plan to go up slowly.

Also I always either go to failure or 1-2 reps away from it...ive seen alot of routines where people are doing not even half the reps they could if the went to failure. Does this low intensity high volume stuff really work? I may try it after a couple cycle of what im doing now if I can be convinced.


I am on Hypergrowth creatine delivery system as well and just yesterday got some Sports Farma GAINER weight gainer mix.


Any opinions and reccomendations welcome.

emjlr3
07-28-2004, 06:10 PM
dooesnt seem liek enough to me

i usually do 1 warmup set then 4 heavy sets of bb bench (x10 x8 x6 x4) followed by a 1 rep max

3 sets incline db (x10 x8 x6)

3 sets flies (x10 X8 X6)

that is double what you do..maybe think about doing more

NEAL MASS
07-28-2004, 06:34 PM
Thanks for replying. I have heard that for natural powerlifters its good to keep under 5 sets but i will quite likely eventually try to up the sets if progress stalls. Im also thinking of doing 2 cycles of BB then 1-2 cycles of Dumbells using the same principles. I will be posting a journal soon and seem to be making decent gains...but still hard to say until i complete the cycle.

NEAL MASS
07-28-2004, 06:36 PM
Emg

Just curious what kind of progress you have had on your program and maybe name the supplements and diet your on and if you go to failure. TIA

BIG C
07-28-2004, 09:39 PM
I would definitly put some heavier weight on the bar. The only way to get used to heavier weights is to lift them. Even if you go for 5's or 3 reps on a set.

JTyrell710
07-28-2004, 09:41 PM
Say you only do 3-5 sets, how often should pl'ers train if theyre goin for strength?
i've been doing every week but im thinking i could go at a shorter interval.

Paul Stagg
07-29-2004, 07:50 AM
You have to experiment to see what works for you.

I'd also try to find the weak point - where do you fail on a 1RM? Train to improve that.

Don't forget that your triceps are key to bench pressing.

JTyrell710
07-29-2004, 08:22 AM
i fail at the bottom personally, my triceps are stronger than my chest, especially now (tricep lockouts last week went well)
what should i do for my chest strength?

and even if i have to find whats right for me, do powerlifters generally train more or less frequently the bb'ers?

Paul Stagg
07-29-2004, 08:41 AM
i fail at the bottom personally, my triceps are stronger than my chest, especially now (tricep lockouts last week went well)
what should i do for my chest strength?

**Db presses, full range pressing. Work on speed.

and even if i have to find whats right for me, do powerlifters generally train more or less frequently the bb'ers?

** Depends.

JTyrell710
07-30-2004, 07:56 AM
thanks

Anthony
07-30-2004, 10:27 AM
http://www.elitefts.com/documents/determining_and_strengthening.htm



2. P – Weak off of chest
WP – Bar too heavy, nobody fails off of the chest
CP #1 – Lower the bar with your back, “springboard effect”, activate stretch reflex
CP #2 – Develop accelerative strength, prolong rate of force production

Max-Mex
07-30-2004, 11:00 AM
Thanks for posting that Anthony. Beat me to it. If you can't get it off your chest, it's too heavy. That pretty much goes for any lift. Squat (can't lift from bottom), dead (can't lift off floor).

NEAL MASS
07-30-2004, 11:52 AM
I would definitly put some heavier weight on the bar. The only way to get used to heavier weights is to lift them. Even if you go for 5's or 3 reps on a set.

Within 2 weeks or so I should be in the 3-6 rep range then within the 1-3 2 or so weeks after that. Do you think its better to stay in the 3-5 rather than me going back to around the 10 rep range then cycling down again progressively overloading with 5-10 pounds per week?

emjlr3
08-01-2004, 08:28 AM
i dont ever think you should do 1-3 rep range...just seems liek a waste to me, id say go back up...ofcourse that is just me, anything under 3 i dont consider a set, and even 3 is cutting it close, sometimes ill go x10,x8,x6,x4,x3 or something like that...but never x3,x2,x1 i dont really see any benefit in that unless maybe your training just to increase your 1rm....which is silly unless you are a competing powerlifter...which i doubt you are

Anthony
08-01-2004, 08:54 AM
Considering this is a powerlifting forum, there's plenty of reason to train in the 1-3 rep range. :) Competitive or not, 1-3 reps is what most of us use to increase our 1RM.

NEAL MASS
08-02-2004, 12:55 PM
I do want to increase my one rep max and no im not a competitive powerlifter. I also want to gain mass. Wont increasing my 1rm increase mass simultaneously? I want my mass and bench to grow as fast as naturally possible.

emjlr3
08-02-2004, 04:45 PM
do what you want, i recommend 4-10 reps for bench...and thats all i can do for you, if you dont listen and do what someone else says that is up to you...do what you liek and you feel works best for you

chris6969
08-04-2004, 11:24 AM
for bulking to increase 1rep max I like a routine like this.....
my 1 rep max for flat is 315lbs so its a good goal for you to shoot for.

Day 1 - HEAVY intense day
incline barbell bench
2-3 light warm up sets... (light weight only 5-8 reps each time)
265 x 2-4 reps
245 x 4-6 reps
225 x 8-12 reps

decline barbell bench
300 x 4
275 x 8-10
255 x failure

dips
BW + 50lbs x 10
BW + 25lbs x failure

Day 2 - lighter day

flat bench 225 x 10 reps x 2-3 sets

rope pushdowns
60-40lbs x 10 x 3 sets

dips
BW x failure x 2 sets

I put in my weights.... but just figure out what weight you can do to reach the same number of reps. (completely busting ass) 2 days per week for chest & triceps.... one day is intense with HEAVY lifting - should be sore ass hell the next day, day 2 is easier, only shooting to get triceps sore, chest may also be tight/slightly sore.

To really get your chest to grow you need to focus on incline & decline!! Your flat bench will come up with those 2 exercises. If you stick to flat bench only routine you'll limit your growth greatly.

I also throw in some heavy dumbell presses instead of barbell for incline & decline sometimes.... HEAVY meaning you need 2 people to hand you the weights one on each side!!

Paul Stagg
08-04-2004, 12:32 PM
That is not a routine I would suggest to someone interested in improving their bench press. Incline and decline will NOT improve your bench as much as benching will.

Soreness has absolutely nothing to do with it.

Flat benching doesn't limit ****.

emjlr3
08-05-2004, 10:04 AM
i deff wouldnt reccomend doing other lifts to raise a diff lift, and deff not those amount reps

BHerks
08-10-2004, 09:29 AM
ive done ALOT of different routines and my bench routine for the past 3 weeks is as follows:

bar x12
135x6
225x3
255x3
275x3
295x3
315x1
335x1
345x1

im trying to get back up to the 365-375 range i was at up untill i finished my last cycle 3 months ago, my max dropped alot after that mainly due to my rotator cuff injury that i refuse to have surgery on (which is stupid on my part but i dont feel like "starting all over again"). in early july i was struggling w/325, yesterday i did the 345 fairly easily and felt i possibly could get 350-355 but didnt want to over do it. anyway my point is find what works for you and go for it.