SKYROCKET MY BENCH

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    rdugan95's Avatar
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    SKYROCKET MY BENCH


    MY bench has been steadily increasing and I would like it to go up as high as possible, so what training program does everyone use to increase bench best? I am currently doing
    5 X 135
    3 X 150
    3 X 165
    3 X 175
    3 X 195
    10 X 165

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    at1010's Avatar
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    to help man you gotta change up sets and reps...so maby do one week 5by3 or 3by5 or a 12,10.8.6.12 week just mix it up....also do you use dbs and incline?
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    5x5 if you get every rep of every set you need more weight
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    Too many sets for me. I do plenty of warmup sets, but then I do the real ones, 4 sets to failure usually does it for me. Sometimes I work up, sometimes go heavy and work down, proper warmup required. then 3 ta 4 setsclose grip bench followed by 3 ta 4 sets of some shoulder pressing movement, all to failure. rep range us usually 6 or less, unless I'm going ta burn it out at the end. Heavy set could just be a single or double. Sometimes I use bands or do some partials even some iso. Mainly, jus don't worry as much about volume, make sure you get some heavy reps in, and quality, blast the set till you can't.
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    Try something like Sheiko training, my bench went up 50lb in 9 weeks.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Focus on strengthening the other parts. These are often the limiting factors. By this, I mean to really focus on the lats and traps.
    M.Ed. Ex Phys
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    I have used bands to increase my bench and break plateaus. Your gym should have some and if they don't then request that they get them in ASAP.
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    Look up Metal Militia by Sebastian Burns. It is a soley bench based routine that is blowing me up.
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    I feel as though I play be reaching a plateau. My max on bench has risen about 40 lbs since i came back from college (2 months), I started maxing about 170 and as of july 16th my high 1 rep is 210. I'm not sure whats going on but in the past couple weeks my bench seems to be staying about the same. What I am noticing is that my ability to rep is increasing. I feel i might be better at repping than 1 rep maxing, because I was able to do 170 for 10 on monday which a bench calculator says my max is about 235. Not sure if this is true but i truly doubt i could put up 235. I think the most i could put up at this moment is about 220.
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    bkoguy07's Avatar
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    A chest routine of mine for example would be somethin like this


    Flat bench

    Warm up 185 1x10

    then 5x5

    I start at my second set from the week before...


    so

    1x5 at 255
    1x5 at 260
    1x5 at 265
    1x5 at 270
    1x5 at 275 (usually miss one rep on this set)
    Then next week I would start at 260... and get 275 and miss 280

    Then i go to DB flat bench 3x10
    i would do two sets of same weight and move up 5 lbs

    then incline bench 5x5 same as flat bench.. just move up 5 lbs everytime

    db incline 3x10
    same as flat db's
    then 3x10 dips

    and 3x10 flys

    thats my chest routine... my bench goes up 5-10 lbs a week so it works for me... might over train some... but I do this once a week (on monday) and its great. I'm progressively overloading my chest... I personally love this routine.
    Bench - 355
    Squat - 405
    Deadlift - 600
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