Ive always had a tough time with benchpress, unlike squat and deadlift you gotta train chest more frequently or it loses strength and its tough to come up with a good routine because your never sure what weights should be used lets say your doing a piramide routine ( 10 8 6 4 2) and your trying to increase strength; how do you know what weights to use to increase your bench.
Since my recovery im back to 350 on bench and im struggling, i was trying to get a strong bench by the end of the summer my typical workout would be
This was getting me nowhere because im using the same weights everyday never knowing which one to increase strength on; I decided that I need to redue my program so im increasing eachtime i step into the weightroom.
I discussed my problem with the head strength coaches at UT while I attended the camp and they reccomended something i was hesitant to try
(the one who I talked with was a 550 raw all natural bencher SHW) but after a bad workout im going to give it a try and moderate it towards dumbells aswell.
My old routine was (order of days) Chest/bi, Legs, Back, Shoulders/tri, and Rest
Im going to do the same except add benchpress on my shoulder day but not go into dumbells and other things, main focus still on shoulders. So its bench then two days off then bench then one day off then bench again( did 3 day week chest routine and had good results) Im also changing the way im lifting working with 4x10 now.
Now to the main part, increasing the weight each day Im going to start off low at a weight I can do and add ten pounds to it after two chest workouts with that weight
Im going to start off at 225 for 4x10 then do that on monday then thursday then the next time im doing 235 4x10. I figure this way im forcing myself to increase weight so i now im improving each time; the reason i was hesitant to try this before is its a 20+ week program and your workng with low weights until about 8 weeks. Right now i can do 225 4x10 easy but i cant touch 265
4x10, but i figure in 4 weeks when im working with the 265 i should be able to get it easy.
Im going to be doing the same thing with dumbells aswell except increasing 5 pounds each workout
Its gonna start off as 60x10 70x10 then 80x10, do that on my primary chest days then the next primary chest day ( 5 days later) ill be doing 65x10 75x10 85x10. I just have to count on my body being able to improve that fast
If anyone can critque me on this im sure its been done before, just been having a difficult time and this makes sense in theory. I should eventually be able to rep my max 5 times atleast when im finished