new goal: 225 bench [Forum Archive]

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new goal: 225 bench

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Posted by: ab2al2

My max is currently floating around 190 +/- 5 pounds (its a projected max). My new goal is to increase my bench press to 225.

i am currently doing a 5x5 where i increase the weight by 5 pounds for a week, drop it down the next week by 5, then increase by ten the following week.
think something along the lines of
150
155
150
165
160
165
170

i bench twice a week (sunday or monday and wednesday or thursday) depending on how rested i am. on bench day i also follow it up with 5 sets of 2-3 tricep dips with bodyweight and a full rom. finally, i may do 2 sets of seated barbell military press (5 reps)

on back day i a 5x5 with bent rows and then 3 sets of 10 pullups. this occurs twice a week, the day after each bench workout.

i also do 1 day a week with 3 sets of 12-15 deadlifts

and 1 day a week for squats 4 sets of (12-15) reps. the deads and squats are distanced as needed according to soreness. i use only moderate weight here, and try to focus on ROM, i dont want an injury.

i want to know: what is the best way about getting a bench up to 225? how did everyone else do it? is there a specific strategy for progressive resistance i want? please feel free to let me know of any issues in my current scheme that would lead to pitfalls. I want to acheive this goal by the end of august, is this a reasonable goal? Im fairly new to the strength game, any and all help is greatly appreciated, but please keep things simple for me

: )

Posted by: Duncans Donuts

traditional HIT would be great for a 225 bench

Posted by: kidbodybilder

when u bench use difrent grips like wide grip and close grip

Posted by: Quixote

Hi ab2al2,

I don't know how much you weigh, so how much 225 lbs means relative to your own BW.
Anyway, I'm going to talk about my case.

Up until the point I was able to lift 1.5 times my bodyweight, mainly frequency had determined the effect of training in terms of strength.

While still I could use intensity, frequency is the girl I love so I dumped the idea of volume training a long time ago.
Many power lifters and benchpressers here in Japan have been using "everyday bench" regimen.
Although I was not from either of the sports, I had adopted their regimen. well, not exactly everyday but "almost everyday bench".

I benchpressed at least 5days a week then, using 90%-95% of 1RM, 1 to 3 rep range, 5 to 7 total sets, doing no more than 15 total reps per session.( I always superset weighted pullups with benchpresses. Aside from bench and pullups, I also do deadlifts and squats occasionally for my core and lowerbody strength to help my power output.)
Whenever I felt I had dried up my CNS reserve I switched to lighter weight for higher reps or just simply took a day off.
But as for DOMS mostly I ignored it since proper warm-up sets usually took care of that.

My "almost everyday bench"provided me an unexpected benefit too.
I stopped feeling pre-session anxiety since I started this regimen.
Why should I fear a failed training session when I could try again the same thing the next day.
I hope you could see the point.

After finally 1.5 times BW bench was accomplished, now I have wider range of weights to choose from above 225 lbs.
That enables me to go for hypertrophy and my regimen is changing accordingly.
More rest between sessions are needed so I take days off more often now.

My ego always craves "go to failure" or volume but my determination won't let it happen.
Also I use ascending sets but never descending ones.
Why I should waste my limited energy and presious CNS reserves on unnecessary catabolism,
while I know I could use those reserves more effectively on heavier and fresh attempts at the next session.

I have to remind you this was my experience and is my way.
Ignoring DOMS part would be beneficial only if you could discern good pains from bad ones.
Also using 90-95% 1RM would not be everyone's favorite that you should be aware of.
Still with cautious and positive approach I believe you could do it by August.
(I'm 47 years old, restarted my training the last july after 15 years of hibernation.)

Good luck!!

My appology if my English isn't good enough *bows*

Posted by: Triple Threat

I don't like the up-and-down scheme. Once you hit your target (seems to be 5x5 for you), increase the weight. As long as you are increasing weight or reps, you are making progress. Three workouts in a row with no progress means you've reached a plateau. Deload for a week and then get back to the routine.

Posted by: ab2al2

alright , thanks everyone for the advice - Quixote, i like your idea- i notice that if i wait more than a few days to lift, my strength isn't very good. I may try to train that way when i plateau on the 5x5. Triple Threat, the only reason i do the up and down is because its in the program I'm doing right now. I wasn't sure about it either, but i guess it kinda made sense. I will also try to incorporate what you said. Duncan, i think all training is HIT : ), otherwise there is no reason to be in the gym. Kidbodybilder, I do this in my training, but im more focused on weight progression than grips. I dont have enough experience to know how to use [progressive resistance] appropriately other than just trying real hard to do an extra rep or add 5 pounds each time.

thanks everyone, your advice is greatly appreciated!

Posted by: Spud

Make sure to include some extra tricep work for assistance!

Posted by: Double D

Duncan I know how big you are into hit. I am from the other end of the spectrum. Most people do try and do some type of 5x5 or westside to increase lifts. But I found from being younger I did tons of different workouts just to see what worked. I wouldnt go with one certain workout, I would experiment and see what works for you. Just as Duncan does, he loves hit as well as Archie and Pylon, they are hit kings. I have always felt hit did nothing for strength with me, but of course thats from my perspective and how my body reacts to it.

Posted by: Duncans Donuts

I actually like traditional HIT (1 set w/ warmups) for beginners. I think it is the best method for beginners period.

I don't do HIT anymore, in a traditional sense. I do 2-3 sets, and adjust all the variables every few weeks. I still advocate it for beginners.

Posted by: Duncans Donuts

Quote:

Originally Posted by ab2al2

alright , thanks everyone for the advice - Quixote, i like your idea- i notice that if i wait more than a few days to lift, my strength isn't very good. I may try to train that way when i plateau on the 5x5. Triple Threat, the only reason i do the up and down is because its in the program I'm doing right now. I wasn't sure about it either, but i guess it kinda made sense. I will also try to incorporate what you said. Duncan, i think all training is HIT : ), otherwise there is no reason to be in the gym. Kidbodybilder, I do this in my training, but im more focused on weight progression than grips. I dont have enough experience to know how to use [progressive resistance] appropriately other than just trying real hard to do an extra rep or add 5 pounds each time.

thanks everyone, your advice is greatly appreciated!

All training is defitently not HIT..

Posted by: kidbodybilder

westside will realy help ur three main lifts tho right double d

Posted by: Double D

It will help, but people beginning simply need to use different methods of training. Westside is to advanced for beginners. However if you are past that point and feel you are ready for something like this, then yes it will definilty work.

Posted by: kidbodybilder

ya thats what i though i new it wasint for joe couchpatato but was just making shere it will def help in the big 3

Posted by: Double D

Of course it will. I havent seen a single person say wow I hate westside and not actually do everything corectly. I dont think its possible for someone to hate it.

Posted by: kidbodybilder

ya meithere are u still doing it or are u doing somthing else

Posted by: Double D

I have changed over to a traditional upper/lower split for now. I have had shoulder problems for the past couple of weeks and have had to take some time off. I am currently doing rehab.

But hope to get back into it. I have recieved my NASM things today to study so atleast it gives me something to do for now! I am pumped personal training is what is my passion and I cant wait.

Posted by: kidbodybilder

o cool i rember reading a post about u geting into personal traning my aunt is a persona traner and is certafied by nasm she sad the test was wiked hard good luck

Posted by: KelJu

Quote:

Originally Posted by kidbodybilder

when u bench use difrent grips like wide grip and close grip

Do not do this. Wide grip is bad for your shoulder. Stay shoulder width apart, or do close grip bench press to help triceps strength. Only do the CG BP if you are having trouble locking out. I have had great success by not going to failure. I am not completely up to date with 5x5, but I think you can do it without hitting failure on the last set, especially if you are training bench twice a week.

Posted by: Duncans Donuts

Quote:

Originally Posted by KelJu

CG bench is very beneficial for your chest if you have powerful triceps. Otherwise the tricep will fail before you get an optimal chest workout.

At one point my CG bench was 315 for 11, and using this with various DB work I stretched to 50 inches for my chest. My triceps are far weaker now and I don't integrate them as much for my chest workout.

Posted by: KelJu

Quote:

Originally Posted by Duncans Donuts

CG bench is very beneficial for your chest if you have powerful triceps. Otherwise the tricep will fail before you get an optimal chest workout.

Yeah, I realize. All I was saying is CG helps with lockout. I do not do CG BP, because locking out is my strongest part of my BP already.

I was saying adding CG BP after standard BP can be benificial, but I would
never say replace standard BP with CG BP.

Posted by: Duncans Donuts

Quote:

Originally Posted by KelJu

Yeah I wouldn't recommend it for everyone. I would switch out the "standard BP" with a CG on a limited basis (4-6 weeks), but I would opt for the standard typically.

I gave up the standard bench press, though, because I was getting ridiculous results from the CG - my triceps were doing great - and I didn't have enough in my tank afterward to do anything else. :P It was more a case of "if it ain't broke don't fix it".

Posted by: kidbodybilder

Quote:

Originally Posted by KelJu

thats for the info taking thouse out of the traning now dont want sholder problams dont the road

Posted by: SAMIAM

Quote:

Originally Posted by ab2al2

My max is currently floating around 190 +/- 5 pounds (its a projected max). My new goal is to increase my bench press to 225.

i bench twice a week (sunday or monday and wednesday or thursday) depending on how rested i am. on bench day i also follow it up with 5 sets of 2-3 tricep dips with bodyweight and a full rom. finally, i may do 2 sets of seated barbell military press (5 reps)

on back day i a 5x5 with bent rows and then 3 sets of 10 pullups. this occurs twice a week, the day after each bench workout.

i also do 1 day a week with 3 sets of 12-15 deadlifts

and 1 day a week for squats 4 sets of (12-15) reps. the deads and squats are distanced as needed according to soreness. i use only moderate weight here, and try to focus on ROM, i dont want an injury.

i want to know: what is the best way about getting a bench up to 225? how did everyone else do it? is there a specific strategy for progressive resistance i want? please feel free to let me know of any issues in my current scheme that would lead to pitfalls. I want to acheive this goal by the end of august, is this a reasonable goal? Im fairly new to the strength game, any and all help is greatly appreciated, but please keep things simple for me

: )

Adding arouind 30# to a 190-195# bench by august is not only very do-able, but expected for someone "relatively new to the strength game", in fact you could hit it a LOT earlier than that IMHO. As a reformed powerlifter I know a bit about this, while 5's (5x5's in particular ) seem to be the current internet vogue , I would reccomend 3's for bench and BB rows while ramping up to hit 225, while keeping the rest of your program the same.
Specifically I would reccomend utilizing 10x3's 2x/wk in both the bench and the row using 80-85% of your 1rm or (according to the info you gave) starting @ 165-168# and adding 2-5% each w/o.If you are lifting "bodybuilder style" ie.elbows flared lowering to nipples, change to powerlifting style , elbows in ,lower to upper abs /lower sternum, back arched blades pinned feet pushing thru the floor, this alone will add 10-15# immediately(if this applies- not saying it does).

I've got to be honest tho and say that going from 195 - 225 when you are "relatively new" (as you said) between now(march) and august should be happening without any real need to go too crazy figuring it out , if this isn't the case for you I'd seriously question the validity of the strength program I was following.
But yeah to get there quickest , I'd be using 3's eating big , resting big and prioritizing my BB row(just trust me on this one) as well as the obvious bench work.Hope some of this helps or gives you food for thought, good luck, you can totally do this dude...

Posted by: ab2al2

thanks a ton, i have been focusing hard on rows and eating, etc its not that i am not noticing great strength gains or am worried about getting to 225, i just want to know the shortest distance between the two points : ) i plan on seeing the 5x5 out till im done with the entire program because i just feel the compulsion for completion, but when i do finish it- i will probably look into a 10x3 because its something i have been wanting to do, but i felt i needed to build up a "base strength." thanks for your support

ive made a lot of progress so far in the past 3 weeks-
i added 20 pounds to my 5x5 row
10 lbs to my 5x5 bench press
and 5 reps to 3 sets on my deadlift.

thanks again everyone for your advice!

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new goal: 225 bench

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