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?
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
It's probably your routine. Post your routine.
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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?
Mabye because thats what he can do???
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.
That's a picture of Scarlett Johansson.
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.
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.
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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I'll post my routine if you would like to see it.
PAINS A GOOD THING. IT LETS YOU KNOW YOU'RE STILL ALIVE.
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.
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
Triceps can never be too strong. And don't mean to burst your bubble, but that's not all THAT impressive. No offense.Originally Posted by blaindsmith
I'd say that's right on par with a 185 bench. Are you benching elbows in or out?Originally Posted by blaindsmith
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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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.
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.Originally Posted by blaindsmith
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.
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.
Sometimes i change the order but...Originally Posted by Doobs
then 1x? until I max
My current max is 195
Tricep Extension Machine
usually I go back and do more on 70
Then i use two tri. ext. machines to do a shoulder thing, hard to explain
2x95(if i can)
2x105(if i can)
However many i can do
Rowing Machine thing where you pull wieght up (works biceps, back)
1x210 (if i can)
10 min of bike machine
Run a mile
DB Compound exercise (combo of curl & shoulder press)
.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