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Thread: benching increase

  1. #1
    ...and then there was iron Andre3000's Avatar
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    benching increase

    I've been benching bout 95 for the past 4 weeks, i left religiously, including bench. Is this normal, or should i be increasing more?

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    Senior Member Doobs's Avatar
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    post your routine/diet

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    HS Football D Breyer's Avatar
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    when i ate terrible i was stuck at 95 for some time... i started eating well and a month later im at 135
    6'1 - 195
    Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
    Competition Lifts: Clean: 205 - Bench: 205

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    It's probably your routine. Post your routine.

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    Formerly Nick Hatfield SW's Avatar
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    Wrecker of Homes d'Anconia's Avatar
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    blaindsmith why in your signature does it say you can do 185x2?

    Anyway how many sets and reps are you doing for your chest workouts?

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    Mabye because thats what he can do???

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    Senior Member Vapour Trails's Avatar
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    I have been struggling with this excercise too. You need to attack you weak points, so spend more time and put more thought into benching. I've trying a russian progressive load program for pure strength increases. I'll post the results when I'm done (3 weeks till the end).

    Search the PLing forum for threads on bench to learn the proper technique, because it plays an important role.
    Last edited by Vapour Trails; 07-11-2005 at 10:28 PM.
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    Breaker of Skulls Guido's Avatar
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    Experiment with grip widths, arching, rep schemes...anything that will change up what you normally do. Also, work on proper setup. That's key. You want to have a strong base, so when you are on the bench be sure feet and butt reamin planted, shoulder blades are squeezed together, body is tight, and take a deep breath before the movement and hold till you start pushing up (valsalva maneuver). This creates intraabdominal pressure which will help your lift (works well for squat and deadlift, too). Try powerlifting style. Arch your back as much as possible, use a wide grip, touch low on your chest, and follow all the setup things I mentioned above. I guarantee your bench will go up if you do all these things.
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    Nasaan ang unggoy? bigsethmeister's Avatar
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    Eat more. Seriously. I had a terrible plateau with benchpress and tried everything I could think of. When I finally increased my calories by 500+ cals a day my bench went up.

    Other than that look at your weak points. Stronger triceps, stronger delts and stronger lats will result in a stronger benchpress.

  11. #11
    Lean and Ripped
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    When I started lifting about 5-6 months ago, I was only at 90lbs. and increased bench upto 170lbs. x 10 and my max is at 205lbs (I've only tried max out once).
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  12. #12
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    I'll post my routine if you would like to see it.
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    Wow that is weird blaindsmith! Very weird! You are benching 2x a week also, which is really good I think. What does the rest of your routine look like. Are you working any of the upper body on the day before you bench? I find I don't do so well if I work upper body 2 days in a row, regardless of the muscles I am working.

    As for bench routines there is something called the Russian Bench Routine, you can run a search it will come up, it will increase your bench by 10-30lbs, but you'll have to alter your whole routine to use it, so I dunno if you want to go that route, especially if the rest of it is working as you say. And you know it seems to be, your other lifts seem very strong. Actually you could probably use it and keep doing most of your regular exercises, but you'll have to cut the volume down on them, because the russian bench routine calls for lots of benching, 3x a week to be exact.

    You said you had some fat you'd like to get rid of, so eating more doesn't seem like a good solution. I think you can fix this if you somehow adjust your routine. I would try to adjust your current routine before going to the russian bench routine, especially since you are doing so well in everything else. Goodluck.
    Last edited by Dedicated; 07-12-2005 at 09:45 AM.

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    If I might...Do you ever go for the rep range 1-6? I don't know about you but I find my body responds well to heavy weights more often, although I can say that my strength greatly exceeds my muscle stamina but if you are trying to get ur 1RM up then I suggest going for like 6 reps max then upping the weight if you can get it more than that

  15. #15
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by blaindsmith
    i dont think my triceps are weak since i can do dips with my bodyweight plus a plate.
    Triceps can never be too strong. And don't mean to burst your bubble, but that's not all THAT impressive. No offense.
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  16. #16
    Senior Member Doobs's Avatar
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    Quote Originally Posted by blaindsmith
    i dont think my triceps are weak since i can do dips with my bodyweight plus a plate. also my shoulders are too bad either which i can DB shoulder press 65's.
    I'd say that's right on par with a 185 bench. Are you benching elbows in or out?

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    permanently bulking Titanium_Jim's Avatar
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    There's some good information on warming up and lifting in general at this site. You only have to enter your email address and you get access to the whole program. I've been using it for almost a year and I don't think anything could work better for me.
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  18. #18
    Back in business WBBIRL's Avatar
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    Benchs get stuck man, my is at what I would call a slow creep (unless I nail my next increase). I know that for me it doesnt go up periodically... it will stay at a certaint point and then a month or two later shoot up. When I first started back into lift 9 months ago I could only do 205x3 maybe 4. A few short months after that I was rearing in the mid to high 200's and then just as of late Ive broken into the 300+lb range. My body just works like that, maybe theres something with yours you just dont know about. Theres always the possiblity that your a hard gainer, or that you need to change things up.

  19. #19
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    Quote Originally Posted by blaindsmith
    bench is the very first thing i do on those days
    That is not what I mean sorry. What I mean is are you doing any upper body work the day before you bench, and it seems you are. Someone else was doing the same thing in another thread and they didn't understand why they weren't making gains.

    You are working arms the day before you do chest, in particular triceps. This is gonna reduce your performance for the next day when you bench, which is bench day. Some people people might not think this a big deal, but I think it is extremely important to avoid this. I mean you can make gains this way but they will be slower, no doubt it. It is couterproductive to work the same muscles 2 days in a row. When you bench, you use alot of tricep and arm movement. Try to find something where you never work upper body 2 days in a row.

    I dunno, it just seems really bad to do things the way you have it. I'm surprised nobody noticed that. Then again some people might not think it's a big deal because lots of people do train like that. I have trained like that in the past and my gains weren't as good compared to training routines where I never hit the upper or lower body 2 days in a row. Lot's of pro bodybuilders train like that, arnolds routines come to mind. But you know those guys have better genes and much better recovery(drugs) than the average joe heh. And you can make gains like that, I'm not saying it's not possible, I just don't think it's optimal. Goodluck.
    Last edited by Dedicated; 07-12-2005 at 12:39 PM.

  20. #20
    Wannabebig New Member
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    i agree, the one thing i noticed with your routine was that you seem to be working your tri's everyday you workout. people do make gains that way, but if you want to add strength to your bench your tri's def need the rest cuz they are one of the main muscles used during the bench press if executed with good form.

  21. #21
    ...and then there was iron Andre3000's Avatar
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    Quote Originally Posted by Doobs
    post your routine/diet
    Sometimes i change the order but...

    Front Squat
    4x65
    3x85
    2x95
    1x115

    Back Squat
    6x75
    5x95
    4x115
    3x135
    2x145
    1x165
    then 1x? until I max
    My current max is 195

    Tricep Extension Machine
    12x60
    6x70
    2x80
    usually I go back and do more on 70
    Then i use two tri. ext. machines to do a shoulder thing, hard to explain

    Bench Press
    8x45
    6x65
    4x85
    2x95(if i can)
    2x105(if i can)

    Incline DB
    6x40
    4x50
    3x60
    2x80

    Dips
    However many i can do

    Curl
    12x45
    6x50
    4x55

    Rowing Machine thing where you pull wieght up (works biceps, back)
    6x90
    5x105
    4x120
    3x135
    3x150
    3x165
    2x180
    1x195
    1x210 (if i can)

    10 min of bike machine
    Run a mile
    20 pullups

    Hammer Curls
    8x20
    6x25
    4x30

    DB Compound exercise (combo of curl & shoulder press)
    12x20
    8x25
    4x30

    More dips
    .5 mile cooldown

    then, later that night...

    1 hr of abdominal fun on a swiss ball

    I do this routine Mon, Wed, & Fri, except for when i ahve pole vault practice on friday, in which case i go easier
    Abs every night
    Mile every day
    Pullups every day
    either that, or i do tue., and thurs if mon is a holiday
    Last edited by Andre3000; 07-12-2005 at 07:58 PM. Reason: had to put in days

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