Bench Press

[onehandbh]

Originally Posted by Itagaki

Starting Point 185lbs 3x5

Do two sets of 5 and on the last set go for reps. If you get at least 8, the next time you bench press do 190lbs in the same way (2x5, 1xF). This is a more strength oriented approach though.

In this way, if all goes well then you get to the next block of your method (205lbs 3x5) in about 4 bench press sessions as opposed to months.

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, 185x

How often would you do benches?

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

[Itagaki]

Originally Posted by sabala

Basically, over time as I get stronger, I'm able to do more reps per set. It sorta evolved from high school when I worked out with the football team after school. They did a warm up, 5 sets of 5 on bench - increasing weight each set - and a cool down. So when I got outta high school and joined a gym, my 5 sets started to include warm up and cool down with 3 sets of doing same weight.

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?

Originally Posted by onehandbh

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, 185x

How often would you do benches?

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

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)

[FastFreddy]

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

[sabala]

Originally Posted by FastFreddy

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

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

Originally Posted by Itagaki

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?
...

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! 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..

[onehandbh]

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

Originally Posted by Itagaki

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)

[FastFreddy]

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.

[sabala]

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,(dropped the last 2 on the lower bar holder-total failure!) 135x5

*05/17/13* - 135x25, 185x10, 185x9, 185x8,(late workout/empty stomach/bad sleep = no gains today!)

[T1000]

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

[onehandbh]

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?

[Rickson]

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

[Itagaki]

Originally Posted by T1000

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

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

Originally Posted by onehandbh

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?

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.

[T1000]

Originally Posted by Itagaki

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

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.

[benjianderson32]

Originally Posted by FastFreddy

Here are my best bench numbers at certain body weight.
158 benched 225
170 benched 300
185 benched 340
192 benched 365
206 benched 385
213 benched 405
223 benched 425
Now I still can put up 385 at 209, but I benching is wrecking my right shoulder again. So I do 285 for 15 reps 3 sets. I have too get a mri on my shoulder this week I think I tore it up on the tennis court 3 weeks ago hitting a high two hand backhand and hurt it again this past weekend on the backhand again. I already had two rotator cuff surgery one one the left and one on the right. I think I need another one on the right or lots of pt and no more bench and switch to a one hand backhand.

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