Bench Press

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

  1. onehandbh

    onehandbh Hall of Fame

    Joined:
    Dec 19, 2005
    Messages:
    4,230
    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

    Joined:
    Sep 16, 2009
    Messages:
    509
    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

    Joined:
    Aug 8, 2008
    Messages:
    755
    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

    Joined:
    Aug 18, 2008
    Messages:
    426
    Location:
    Santa Monica
    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

    Joined:
    Dec 19, 2005
    Messages:
    4,230
    Thanks. I'll give it try if I decide to test how much I can lift.


     
  6. FastFreddy

    FastFreddy Semi-Pro

    Joined:
    Aug 8, 2008
    Messages:
    755
    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

    Joined:
    Aug 18, 2008
    Messages:
    426
    Location:
    Santa Monica
    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 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
    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

    Joined:
    Dec 19, 2005
    Messages:
    4,230
    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.

    Joined:
    Jun 16, 2004
    Messages:
    12,736
    Location:
    USA
    175 vs 155? Do you really need an answer on why 135 would feel lighter?
     
  11. Itagaki

    Itagaki Semi-Pro

    Joined:
    Sep 16, 2009
    Messages:
    509
    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 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
    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

    Joined:
    Mar 18, 2013
    Messages:
    2
    Location:
    north sioux city
    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 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
  15. LeeD

    LeeD Bionic Poster

    Joined:
    Dec 28, 2008
    Messages:
    42,819
    Location:
    East side of San Francisco Bay
    9th grade basketball, 90's exponent, 88 lbs., benched 80lbs...... the last time I tried a bench press. Embarrassing!
     
  16. Andyroddickfan

    Andyroddickfan Rookie

    Joined:
    Jan 31, 2010
    Messages:
    381
    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 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
    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

    Joined:
    Feb 9, 2015
    Messages:
    93
     
  19. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    now that's a lot of zits need some pimple cream or less peds!!
     
  20. scotus

    scotus Legend

    Joined:
    Jul 5, 2005
    Messages:
    9,782
    Are you trying to get a 6-pack on your back?
     
  21. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    love to add my bench record of 465 one rep in a cage zero help!!!
     
  22. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Just put up 285 for 20 reps and the next week maxed out at 465 the same as John Cena who just posted a video of his benching.
    The difference is I am 230 pounds of 100 percent natural NEVER did peds not even one cycle or pill. John is a 250 pound juice head I am sure he could lift more but he would tear a tendon since peds make your muscles get stronger in a short time frame so your tendons cant catch up.
     
  23. nytennisaddict

    nytennisaddict Hall of Fame

    Joined:
    Aug 20, 2007
    Messages:
    3,151
    Location:
    Westchester (lower), NY
    Damn, that's hella-strong. How the heck do you still play tennis?

    Maxed at 305 myself (10yr ago)... never could quite do it with 3 big pizzas on the bar :(
     
  24. r2473

    r2473 Legend

    Joined:
    Aug 14, 2006
    Messages:
    9,866
  25. frank52

    frank52 Rookie

    Joined:
    Jan 30, 2013
    Messages:
    351
    This thread needs a warning label: "Warning heavy and prolonged bench pressing will ruin your shoulders and your tennis game". Benching with arms going lower than parallel is great for destroying shoulders. Over-building your chest muscles will bring your shoulders forward into a position great for impingement while serving in tennis.
     
  26. nytennisaddict

    nytennisaddict Hall of Fame

    Joined:
    Aug 20, 2007
    Messages:
    3,151
    Location:
    Westchester (lower), NY
    true but still impressive that he can bench more than I can squat...
     
  27. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    6ft, I doubt John Cena is 6'1 looks more like 5'11
     
  28. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    I still play from time to time with my buddies I played college tennis with still can blast a nice 125mph down the t only it does not go in as much as it use to.
     
  29. T1000

    T1000 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
    The difference is he posted a vid and you didn't.

    Btw just benched 500 for 1 at 198 bodyweight. 100% natural never even used creatine.
     
    r2473 likes this.
  30. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    I only wall squat with a Swiss ball and 110lbs each dumbbells for reps. I got on Amazon for 325 165 each bucks free shipping. I also got a 100 lbs set for Walmart they were 127 each.
     
  31. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Nah only difference is he is juiced out of his mind and his ego tells him to post lots of videos. Check out his twitter its filled with tons of snatch clean squat and benching videos. John we get it u juice and lift. Bet need needs a little blue pill to get his little friend working.

    500 bench only natural if u weigh 250- 325lbs
     
  32. r2473

    r2473 Legend

    Joined:
    Aug 14, 2006
    Messages:
    9,866
    LOL ;)
     
  33. Ash_Smith

    Ash_Smith Hall of Fame

    Joined:
    Jan 18, 2005
    Messages:
    4,709
    Location:
    A green and pleasant land
    Only 500lbs? I just put up 500kg at 79kg body weight. 100% natural - never even eaten protein ;)
     
  34. Moonballballer

    Moonballballer Semi-Pro

    Joined:
    Jul 9, 2015
    Messages:
    432
    what are you talking about man? He's a wrestler, not a weightlifter or powerlifter. He's not training to lift as much as possible.
    Also benching is stupid. Talk about your squat and deadlift, something that people in wheelchairs cannot do.
     
  35. jaxadam

    jaxadam Rookie

    Joined:
    Mar 31, 2015
    Messages:
    320
    Only 500kg? I just put up 500 tons at 0 kg body weight. 100% natural - never even eaten.
     
    MethodTennis and Ash_Smith like this.
  36. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Wrong, John and his brother r powerlifters their gym is setup for powerlifting. I watched my friend pop D-Bol for 2 months his bench went for 365 for 1 rep to 365 for 12 reps that's like a 40 percent increase. now stack that with Test, HGH, IGF-1, winstrol-v, anavar, anadrol, Decca and u will be like 60 percent stronger with tiny nutz and shooting blanks with a limp bizkit loll's!!:)
     
  37. nytennisaddict

    nytennisaddict Hall of Fame

    Joined:
    Aug 20, 2007
    Messages:
    3,151
    Location:
    Westchester (lower), NY
    If only that would work for NTRP... a 60% boost would put me at 7.2.
     
  38. Moonballballer

    Moonballballer Semi-Pro

    Joined:
    Jul 9, 2015
    Messages:
    432
    Stop talking crap man. I've been an international powerlifter for 5 years and I know what John Cena does. He's not a powerlifter, he just trains heavy like a powerlifter. Mark Bell from Supertraining has some videos about him. However you're just a powerlifter if you compete in powerlifting.

    Cool story about dbol. If everything is that easy I would say try it and you could shatter some world records.
     
    r2473 likes this.
  39. MethodTennis

    MethodTennis Hall of Fame

    Joined:
    Mar 23, 2008
    Messages:
    4,220
    My bench is really bad 1rm is 176lbs and I weigh 156lb
     
  40. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    He and his bro powerlift I never said they did comps John can snatch 297 pounds that's a powerlifting move not strength training move. He also did bodybuilding shows in his 20's. Check this out sounds like he did his first cycle at 15. When I went from 155 in HS it took me until 30 to get to 215 lbs what a joke. Nah, I don't take shortcuts since when u cheat u r only cheating yourself plus u know in your heart u did not earn it for real so it would not mean anything to u or anyone. My friend on the d-bol when from a d-2 school to the nfl so it works. Look what Lance what a fraud and joke almost every pro sport is a joke with sad filled juicers aka cheaters.

    I know MF fans will find this hard to believe, since you're so jacked: 6'1, 240. But you used to weigh 120-something pounds. Yeah, but that was when I was really young. My most string-beanish, I guess, is when I was 15 years old. From 15 to 16, I went from 155 pounds to 215. By the time I graduated from high school, I was between 235-250
     
  41. Moonballballer

    Moonballballer Semi-Pro

    Joined:
    Jul 9, 2015
    Messages:
    432
    A snatch is weightlifting, not powerlifting. Now quit your retarded anti-drugs campaign, noone cares.
     
  42. Ash_Smith

    Ash_Smith Hall of Fame

    Joined:
    Jan 18, 2005
    Messages:
    4,709
    Location:
    A green and pleasant land
    Who do you think you are, LeeD?!?!? :D
     
  43. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Ok John is both Olympic lifts 305 clean 297 snatch now for his powerlifting 465 bench, 650 deadlift and 600 squat. Why r u a juice head lets hear your max cheating lifts loser!:)
     
  44. jhhachamp

    jhhachamp Hall of Fame

    Joined:
    Jul 1, 2004
    Messages:
    3,168
    I'm 5'11 and 180 pounds. I can max at about 190 barbell or 170 with dumbbells. I used to be able to max at about 235 or so at my strongest, but now I only lift weights once or twice a week and simply try to maintain where I'm at. For me to be able to increase my max lifts would require a time commitment and dedication that I'm not willing to make.
     
  45. T1000

    T1000 Legend

    Joined:
    Jul 7, 2008
    Messages:
    5,025
    Location:
    Connecticut
    You don't understand how peds work
    You don't understand the basic difference between olympic lifting and powerlifting
    You never benched 465
    You say John has ego issues yet you think you're superior for being natty (you're not actually being natty is technically inferior) and you brag about a bench that never happened on a tennis forum
    Your English sucks
    Your friend didn't go from 365 to 510 in 2 months your math sucks too

    Have a good day
     
  46. Moonballballer

    Moonballballer Semi-Pro

    Joined:
    Jul 9, 2015
    Messages:
    432
    This man is delusional. Probably has nightmares about John Cena raping him in an ally or something.
     
  47. r2473

    r2473 Legend

    Joined:
    Aug 14, 2006
    Messages:
    9,866
    I asked your height, because certain body types are "born to bench". With your height, I doubt you have such a body type.

    Anyway, you should be very proud of your 465 bench (no drugs, no equipment assistance). This puts you pretty close to all time world champion levels for your weight.

    http://www.weightrainer.net/strength.html

    See if you can add 35 lbs. and match Reg Park. He was basically your height (depends on who you believe), and probably about your weight (I think he was 215 for bodybuilding competitions).

     
    Last edited: Nov 2, 2015
  48. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Nah, I am only benching double my body weight which is good but nothing to juice heads doing triple their body weight. I met one trainer at 24hr fitness who does powerlifting comps said he put up 500 plus at 185 pounds. I know in my mind that is not possible without gear and he said it was raw WTF!!
     
  49. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Well fyi a man cannot be raped. Rape u need a peni@ and pu$$y.
     
  50. HELLCAT707HP

    HELLCAT707HP New User

    Joined:
    Feb 9, 2015
    Messages:
    93
    Blag blah have a nice life. My life is great ps I am not from America so take your English degree and stuff it clown.
     

Share This Page