Bench Press

Discussion in 'Health & Fitness' started by FastFreddy, Aug 25, 2008.

  1. onehandbh

    onehandbh Hall of Fame

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    How do you determine what weight to start at for the three sets of 5 (last one
    to F).

    Seeing if I understand this method: so you only increase weight if you get
    8 reps on the last set? (e.g. 185x5, 185x5, 185x8)

    How often would you do benches?

    Any advice on an overall, whole body routine that is 2 or 3x per week in
    the gym.
     
  2. Itagaki

    Itagaki Semi-Pro

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    Well that's what gets me... It sorta reads like this

    Start here
    ?????
    Progress happens

    It's just not measurable enough for me. There are programs that run similar to the idea (of adding reps over time), most notably some Hepburn programs. But this one progresses methodically.

    I think it's something like 4 days a week, you do the same exercise and weight each day. Each week you add a rep to one of the days. So week one might go like this

    Squat 300lbs
    2, 2, 2, 2

    Week 2
    3, 2, 2, 2

    Week 3
    3, 3, 2, 2

    Week 4
    3, 3, 3, 2

    Week 5
    3, 3, 3, 3

    Add weight and restart.

    It's something akin to that anyway. How long does it take you to go from 3x5 to 3x10 and with how many sessions a week?


    The determining of the start set would depend on your level of experience. For a rank beginner, probably the SS method. Do a set of 5, add weight, do a set, add weight etc until the bar speed begins to slow down. Then at that point do two more sets of 5 and that's the first day

    Otherwise I'd just pick a weight you can comfortably do 3x5 with. Doesn't have to be ambitious as the set to failure helps take care of how light it is.

    It would probably be in the context of a full body routine three days/week. Bench press itself would be 1-2 times per week. Ideally alternating with overhead press. (i.e. Bench, OHP, Bench, OHP, Bench, OHP is the first two weeks)
     
  3. FastFreddy

    FastFreddy Semi-Pro

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    update

    Today I did 275 for 20 reps for 3 sets 5min rest between sets. Both new shoulders feel great.
     
  4. sabala

    sabala Semi-Pro

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    Monstrous! Must feel good to be back, nice job!


    Depends on how faithful I am to getting into the gym :) Maybe a month to 3 months? Seems like I progress slower at the 225 weight though.

    I don't do a specific # of days per week. I just worry about how many days rest between workouts and I will vary those on occasion, (see post 300).

    My reps will vary each set. I will go to the gym this weekend, (PROMISE!!) and guessing I will start bench at 165lbs. Warm up of 145 then 1st set, probably 5 reps, 2nd set, maybe 3 or 4 reps and 3rd set probably 3 reps at most - I don't use a spotter as well.

    In a months time, (still doing 165lbs) it may be something like 1x7, 1x5, 1x4. In 2months time I may be at 1x10, 2x9 and at that point, the next time I go in, I'll move up in weight - either 180 or 185, (probably 185 since it looks more impressive, heh) anyway, I won't really know until I get in and start lifting. Guess I will have to update here now!

    Checked the 24Hr Fitness site. My last workout was May 25th, 2011!:shock: Looking back at my records, it seems I go 6 - 8 times per month on average. I do upper/lower body on same day too and have pretty limited number of exercises I do. I actually hate going to the gym, lol, but I know if you want results you have to make it a habit as well as push yourself.

    P.S. I worked out with Bubba Smith years ago - he was a member at my gym. Dude was in there EVERY DAY! Worked out with him on bench, (speaking of) once and I was.... sooooo sore afterwards I didn't go back in for a week! Super nice dude, miss seein' him around, that's for sure..
     
  5. onehandbh

    onehandbh Hall of Fame

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    Thanks. I'll give it try if I decide to test how much I can lift.


     
  6. FastFreddy

    FastFreddy Semi-Pro

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    training

    Thanks, muscle memory. Since Iam done with marathons for now and tennis I can put all my energy into lifting ie benching. I still ride my spin bike everyday to keep the blood flowing and my lungs and heart pumping.
     
  7. sabala

    sabala Semi-Pro

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    03/02/13 - First time benching today in 21 months! Did 135x10, then 155x5, 155x4, 155x3 and 135x3 for the first day back. Will see how long it takes to move up to 185...

    *updates* Might as well monitor my progression here -

    *03/19/13* - Today was my 1st time lifting since 3/2/13 but I did - 135x10, 155x5/3 sets, 135x3 so a slight improvement...could be awhile to 185 at this rate!
    *03/24/13* - Benching today was - 135x10, 155x7, 155x6, 155x5, 135x5
    *03/27/13* - Felt pretty good today, first time I wasn't sore going in. Today was - 135x15, 155x9, 155x7, 155x6, 135x4
    *03/30/13* - 135x13, 155x9, 155x8, 155x6, 135x4
    *04/02/13* - 135x15, 155x10/2 sets, 155x9.5, (couldn't go up all the way, had to drop it on the lower bar holder) 135x3
    *04/06/13* - 135x15, 185x3/3 sets, 135x7, (for the record, I'm weighing in at 160.2 lbs currently)
    *04/10/13* - 135x15, 185x4, 185x3/2 sets, 135x10
    *04/13/13* - 135x20, 185x5, 185x4/2 sets, 135x8
    *04/16/13* - 135x20, 185x6, 185x5/2 sets, 135x5
    *04/21/13* - 135x23, 185x7, 185x6, 185x5, 135x10
    *04/24/13* - 135x23, 185x7, 185x6, 185x5, 135x5
    *04/27/13* - 135x23, 185x8, 185x7, 185x6, 135x8
    *05/01/13* - 135x20, 185x9, 185x7, 185x6, 135x5
    *05/04/13* - 135x23, 185x8, 185x8, 185x7.5,(needed help from spotter) 135x8
    *05/09/13* - 135x20, 185x9, 185x8, 185x7, 135x8
    *05/12/13* - 135x20, 185x10, 185x9.5, 185x8.5,135x8(dropped the last 2 on the lower bar holder-total failure!) 135x5
    *05/17/13* - 135x25, 185x10, 185x9, 185x8,135x8(late workout/empty stomach/bad sleep = no gains today)
    *05/20/13* - 135x23, 185x10, 185x9.5, 185x8,135x8(hmmm, seem to be hitting a wall here!)
    *05/23/13* - 135x23, 185x10, 185x9.5, 185x8,135x8
    *05/27/13* - 135x23, 205x5/3 sets, 135x8
    *05/31/13* - 135x23, 205x5, 205x4, 205x5, 135x7
    *06/04/13* - 135x23, 205x5/3 sets, 135x8
    *06/07/13* - 135x25, 205x6, 205x5/2 sets, 135x8
    *06/10/13* - 135x30, 205x7, 205x5/2 sets, 135x7
    *06/13/13* - 135x20, 205x6/2 sets, 205x5,135x5
    *06/17/13* - 135x25, 205x6/3 sets, 135x8
    *06/21/13* - 135x23, 205x7/2 sets, 205x6,135x5
    *06/24/13* - 135x25, 205x7/3 sets, 135x5
    *06/28/13* - 135x25, 205x8, 205x7.5, 205x6, 135x5
    *07/02/13* - 135x29, 205x6/3 sets, 135x6
    *07/10/13* - 135x20, 205x4, 205x5, 205x4, 135x5, Well, so much for not going more than 4 days w/o working out!
    *07/15/13* - 135x20, 205x3, 205x5/2 sets, 135x8
    *07/18/13* - 135x20, 205x4, 205x5/2 sets, 135x8
    *07/21/13* - 135x23, 205x5, 205x4/2 sets, 135x8
    *07/27/13* - 135x20, 185x5, 185x7/2 sets, 135x5, Def. shouldn't go more than 4 days w/o benching! :/
    *07/31/13* - 135x23, 185x10/3 sets, 135x5, ok, back to 205 next time. Also, weighing in at 154 lbs currently.
    *08/03/13* - 135x23, 205x5/3 sets, 135x8
    *08/11/13* - 135x15, 185x5, 185x7, 135x4 - bike crash on 08/03 kept me outta the gym until today
    *08/16/13* - 135x15, 185x5, 185x7/2 sets, 135x4
    *08/21/13* - 135x15, 185x6/3 sets
    *08/28/13* - 135x20, 185x7/3 sets
     
    Last edited: Aug 29, 2013
  8. T1000

    T1000 Hall of Fame

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    Back in the gym on Monday and gonna start Bill Starr's Madcow 5x5. Hoping to get to 600 dead 455 squat and 275 bench by September natty (at 455 275 205 now after mono/flu) then start using the good stuff. Hopefully my numbers will be good enough to compete in 2014
     
  9. onehandbh

    onehandbh Hall of Fame

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    I question I have for the TW benchers.

    Why is it that if I do 135x10, 155x8, 135x10
    vs
    135x10, 155x8, 175x?, 135x10

    In the second version, the last 135x10 seems a lot easier?
     
    Last edited: Mar 9, 2013
  10. Rickson

    Rickson G.O.A.T.

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    175 vs 155? Do you really need an answer on why 135 would feel lighter?
     
  11. Itagaki

    Itagaki Semi-Pro

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    Those would be some sweet ass numbers to attain, what bodyweight do you hope to end at with it?

    There's some neurological component. I've heard it thrown around that by going up and doing a heavier weight first it gets more neurons firing which makes down sets much easier to do (besides the psychological component of this feels lighter than what I just did)

    It's sort of the basic premise of the Bulgarian training method for Olympic weightlifting. Single up to a daily max (not always a true max or personal record) and then drop down for volume.

    Max Aita did it for squats multiple times a day for a few months and went from a 250kg squat to a 302kg squat in maybe 3 or 4 months.
     
  12. T1000

    T1000 Hall of Fame

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    24 weeks and I'm 165 now so if I do 1.5lb/week bulk I'd be 201 or I'd be 189 if I do 1lb/week. Not sure yet, gonna aim for 1.5 first and see how that goes for the first 12 weeks. Might up it to 2lbs/week if I'm comfortable with the amount of fat I'm carrying. The gear I wanna run cuts you up nice any way so fat gain doesn't concern me at all.
     
  13. benjianderson32

    benjianderson32 New User

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    bench pressing



    i think it's cool that you guys are discussing bench pressing on a tennis forum. the best way to increase your bench press is to change up everything and keep your body guessing. you have probably heard this a million times but here it is.

    try heavy flat and heavy incline for a month
    do 4 muscles per session
    day 1 chest, tris, calves, legs
    3 sets bench heavy flat 4 reps (warm up first work up to the heavy weight)
    2 sets incline heavy 4 reps same
    3 sets of reverse dips to hard burn
    2 sets of cable push downs heavy to burn
    5 sets of calves (you pick just make it burn bad)
    2 sets of squats do heavy one day and light the next
    3 sets of leg press do heavy one day then light the next

    try this for a month alternating and working out 4 days a week with weights
    the next month increase your reps with moderate intensity
    third month increase your reps and intensity
    then start all over
    watch your strength go throug the roof
    eat as much protein as you can
    do not take drugs or steroids


    http://benjianderson.com
     
  14. T1000

    T1000 Hall of Fame

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  15. LeeD

    LeeD Bionic Poster

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    9th grade basketball, 90's exponent, 88 lbs., benched 80lbs...... the last time I tried a bench press. Embarrassing!
     
  16. Andyroddickfan

    Andyroddickfan Rookie

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    Respect for actually showing yourself doing it. Respect for being able to do it with some of the smallest legs I've ever seen. Respect for your back physique. Form was ok. A lot of back...

    But I can't do 500 so who am I to critique.
     
    Last edited: Dec 4, 2013
  17. T1000

    T1000 Hall of Fame

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    messed up my hip flexor so legs are lagging, only at like 335 right now for squats. back is way better. this was also after two days of throwing up from food poisoning so i was dead tired trying it, form is usually way better. also i'm used to 5 45s, not the mess that i had on the bar aha. no pics of legs on my comp but here's my most recent back pic, looks way better than legs

    [​IMG]
     
  18. HELLCAT707HP

    HELLCAT707HP New User

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  19. HELLCAT707HP

    HELLCAT707HP New User

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    now that's a lot of zits need some pimple cream or less peds!!
     
  20. scotus

    scotus Legend

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    Are you trying to get a 6-pack on your back?
     
  21. HELLCAT707HP

    HELLCAT707HP New User

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    love to add my bench record of 465 one rep in a cage zero help!!!
     

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