wut should i do with my bench? [Forum Archive]

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wut should i do with my bench?

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Posted by: fyredup1286

Ive been liftin for a while now prob close to two years. My bench hasnt gone up at all tho. ive gotten up to 185 x 4 and thats it. I never have a spotter cus there is never anyone in the gym. Is there a way i can up my bench cus my goal is 225 . I eat mainly good food, but there are times wen i slip. I dont think my bench matches up with my other two main excersizes. My deadlift max is 365, and my max squat is prob around 280 ish...never really maxed out. What should i do?!?!?

Posted by: Witchblade

Periodize. Use different exercises, rep ranges, RIs, etc. for your bench and chest exercises. Mash your program up. What's your routine?

Posted by: Spud

Stop doing bench for a bit. Work with the overhead press and some tricep exercises. Return to the bench after 4 weeks.

Posted by: AKIRA

Originally Posted by Spud

Stop doing bench for a bit. Work with the overhead press and some tricep exercises. Return to the bench after 4 weeks.

This is good advice and Id say almost always 100% correct.

My bench numbers went up, but I fear theyve plateaued. So, I did Flat Dumbell Press and Weighted Dips for a change.

It definetly helped the boredom.

Posted by: P-funk

set up a proper program

Posted by: JimSnow

Originally Posted by P-funk

set up a proper program

Follow the above... and get serious.

Posted by: AKIRA

Originally Posted by JimSnow

Follow the above... and get serious.

I thought Jack Nicholson in As Good As It Gets said "think white and get serious" ?

In retrospect, I would guess there is no program. Hell, I have a good idea on what Ill do tomorrow at the gym and Id still say its sucks cuz I havent sat down and really came up with it.

Program + Goals = Results

Posted by: JimSnow

Originally Posted by Witchblade

Periodize. Use different exercises, rep ranges, RIs, etc. for your bench and chest exercises. Mash your program up. What's your routine?

I've done about everything to my program I can think of... but, I haven't mashed it up. What does that mean?

Posted by: JimSnow

Originally Posted by Spud

Stop doing bench for a bit. Work with the overhead press and some tricep exercises. Return to the bench after 4 weeks.

I've quit the bench for awhile.

My muscle memory is way too comfortable with that movement. I'm gonna cheat that adaptive tactic.

Posted by: fyredup1286

well my routine is monday upper push...wed. legs...friday upper pull....so monday i usually werk out in the mornings cus i have classes nd werk the rest of the day. I mean it could be cus its erly in the morning but i dont think so. Im gunna take the advice nd stop bench for a while nd werk hard on tris nd overhed press nd shit like that

Posted by: P-funk

you split is push/legs/pull.

Whoop-dee friggin' do.

What the hell does that mean? Sets reps? What have you been doing for the past week? the past month? Chances are your set up sucks. The split just shows you how to divide up the week. What about all the other variables of the program that need to be accounted for?

Posted by: fyredup1286

Originally Posted by P-funk

you split is push/legs/pull.

Whoop-dee friggin' do.

What the hell does that mean? Sets reps? What have you been doing for the past week? the past month? Chances are your set up sucks. The split just shows you how to divide up the week. What about all the other variables of the program that need to be accounted for?

chek out my journal...itll answer all ur questions....

http://www.ironmagazineforums.com/sh...ad.php?t=69787

Posted by: P-funk

okay, I can't understand what the hell you are doing there!

you have one workout where you benched for 135 sets of 8, then the next workout, 135 for a set of 5, then the next workout 185 for 3. You changed your program a few times.

A) no consistnecy
b) no progression set up.

Posted by: fyredup1286

wut do u suggest i do?

Posted by: slip

my thoughts.

take 1 week off bench, do some other chest stuff like incline db press, push ups, maybe some light flys, just mix it up. on your return to bench, here is an example of what you could do, to demonstrate progressive overload and possible progression methods. get consistent, go in with a plan.

wk1 - 135lbs - 3x8
wk2 - 135lbs - 3x9
wk3 - 135lbs - 3x10
wk4 - 145lbs - 3x8

or try some 5x5 twice a week for 3-4wks. up the weight a little every week. i set mine up like this
mon upper
tue legs
wed off
thurs upper
fri legs
weekend off

Posted by: Spud

Speaking of pushups, try going for a 4x25 of pushups. That will totally shock your muscles and provide a very good change of pace. Place your hands as you would on the bench first, and change placement every set.

Posted by: StanUk

You need a program that your going to stick to and be consistent with. Also, after reading your journal I don't think your pushing yourself enough. I kept reading stuff like "Not gonna hit it too hard today cos i don't wanna ache much tomorrow blar blar blar" You need to set yourself a target, and workout accordingly, set yourself a goal each time, say to yourself before you lift "Im gonna bench this for 5 reps and im not gonna give up" etc etc

Its a pain the ass without a spotter, i know all too well, but your probably more capable of what you think, you gotta psyche yourself up every time and
put everything you've got into it.

Just my two cents.

Posted by: fyredup1286

thanx stan...i def hear ya...i mean i have been tryin to psche myself out...sometimese it werks...but other times it doesnt...but wen did i say im not gunna werk out too hard ?!?!?!...i recall me not saying that...prove me rong...haha jk

Posted by: BoneCrusher

Dips have always busted my bad spells.

Posted by: AKIRA

Originally Posted by BoneCrusher

Dips have always busted my bad spells.

Yeah weighted dips are fantastic. Big fucking fan right here.

I am also a big fucking fan of spelling.

Posted by: CowPimp

I like to recommend the Bill Starr 5x5 program as an easy way to get into periodizing your program and using a higher frequency.

Posted by: StanUk

Hehe, its just a few times I remember reading your journal and you mentioned you didnt wanna ache too much the day after because you were doing something etc etc. I think if you want to see some good gains you've defiantly gotta put the effort in, and I think sometimes (especially if you've been working out for a while) it takes more than just turning up to the gym and lifting, you gotta get the right frame of mind and constantly try to better yourself and keeping adding weight to the bar.

I would also recommend CowPimps advice on the 5x5 program, im around three quarters of the way through it at the moment and moved weight up on my bench and deadlift quite considerably.

Posted by: Double D

consistancy is key. I have read your journal many times and it seems like theres a lack of that. I honestly think thats your number one problem.

Posted by: Gazhole

Originally Posted by Double D

consistancy is key. I have read your journal many times and it seems like theres a lack of that. I honestly think thats your number one problem.

Agreed.

Come up with a good, balanced program and stick to it.

Posted by: fyredup1286

alright consider it done. I might not post for a few days in my journal cus i have a lot of skewl werk...nd i havent posted mondays or todays w/o's due to that. So next time i post, i will have those two w/o's and my new program. THanx guys.

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wut should i do with my bench?

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