Generic bench advice

Hack75

Hack75

Member
Hey guys,

Been a goal of mine to get 225lb on flat bench 20+ reps for a while now. I got it 14 tonight. That was after 100 pull ups and some warm up bench sets.

Who's got some generic advice on how to get there. I have a well rounded training method, so "bench more" isn't what I'm looking for.

Thanks
 
I did 10x10 bench twice a week for a couple months, starting at 155 and adding 5 pounds each set. It sucked a lot more than anticipated but my 1RM went from 265 to 285 after. Which for me, weighing 150 at the time, made me REALLY happy! It definitely helped me break that plateau I was stuck on
 
I knew somebody would say that^.

I've done pull ups like in my routine for a long time. Doesn't really take a lot out of me
 
Well you did ask for generic advice lol. Again, not trying to be a smart ass, but your goal then is 100 pull ups and 20+ 225lb bench presses. I would try doing the presses alone or at least first to see how close you are to hitting 20 reps.
 
You could always take, Tren.
Or, you could try playing around with 245 for awhile, then 225 will seem lighter.
 
Hack75 said:
I just put that in there for context of my workout. I know I use some energy doing it.
Click to expand...

Warming up that way is taxing however and takes away from the goal at hand. Few sets is ok but it's just not necessary first. Do you every use bands without your flat pressing routine? What tires out the most at the 10rep mark? Chest and more importantly triceps have to manage the stress. Can you post your usual routine as that would help a lot as well
 
I would suggest to train with lower reps and higher weights for a while, then alternate weeks between power sets and hypertrophy sets. Do the same thing over and over again usually leads to a plateau.
 
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