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Old 12 November 2014, 13:53
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best bench workout

What is the best bench workout for bulking and increaseing your max?

Back when I played football we did 10, 8, 6. Now I do 10, 5, 3, 1, 1, 1, until fail. Or I'll do 10, 8, 6, 4, 2, 1, 1, 1, until fail. Increaseing the weight 20lbs per set.

For example this morning I did 225x10, 245x5, 265x3, 285x1, 315x1, 335x1, 355x1, 375 is what I maxed at.

Is this a good workout to do three days a week? Or do you have a better recommendation?
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Old 12 November 2014, 15:18
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Originally Posted by Psyop Shaw View Post
...........
For example this morning I did 225x10, 245x5, 265x3, 285x1, 315x1, 335x1, 355x1, 375 is what I maxed at.........
Fucking monster.
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Old 12 November 2014, 15:37
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You obviously aren't a beginner..... Look into a 5x5 workout(5 sets of 5). I've used this system off and on with good results.
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Old 12 November 2014, 16:26
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You obviously aren't a beginner..... Look into a 5x5 workout(5 sets of 5). I've used this system off and on with good results.
I'll second that^. 5x5 always seems to produce results when you follow it properly. Obviously a lot of other factors go into it; but here is a good list of 5x5 variations to check out.

http://oldschooltrainer.com/bill-starrs-5-x-5-training/
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Old 12 November 2014, 18:05
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Wendler531 is proven over and over when people hit plateaus.
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Old 12 November 2014, 19:30
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Dang... I was all proud when I benched 315...once.
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Old 12 November 2014, 21:34
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I will have to try the 5x5. I haven't hit a stopping point yet in the maxing category, I would just like to mix up my current workout routine.

I really need to get back into squats so I might try the whole 5x5 bench, squat, clean, workout.
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Old 12 November 2014, 22:14
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I think you should stop hitting a 1 rep max. Testing strength is counterproductive to developing strength.

5x5 is solid, however I think you have 400 already in you if you tweak a bit, especially your rap up. It also lacks a bit in volume you may need. Work up to a few sets of 3 and then do some back off sets at 80% looking to get solid reps in the 6-8'range. 3 x a week is probably too much at this point and I'd look at a 2 day week for awhile.
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Old 13 November 2014, 03:37
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Listen to Silverbullet--he knows what he's talking about. I'd like to hear what he thinks about this bench program for you:

Lose the 225x10 and just take it easy warming up to your work sets getting loose and getting used to the weight on the bar, but not wearing yourself down.

Week 1

Sunday: 315 5x5 (315 is 80% of the target 1 rep training max for this cycle. May be too heavy for your advanced level but it works well for me at lighter weights and advanced age if I eat and sleep.)

Thursday: 280x5, 320x5, 365x5

Week 2

Sunday: 315 5x5
Thursday: 300x3, 345x3, 385x3

Week 3

Sunday: 315 5x5
Thursday: 320x5, 365x3, 405x1. Boom.

This is a 5/3/1 / 5x5 hybrid that came to me in a dream--seriously. I've been running it for 15 cycles and I like it a lot. Like I said, I'm weaker and probably older...
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Old 20 November 2014, 23:13
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What Silver Bullet said
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Old 17 December 2014, 01:24
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Thanks gents,

Sorry for the late reply, got busy. I havent even really hit the gym the past two weeks. Before my little break I did do the 5x5 and it felt great.

I'll post results after I get back on my normal routine to the gym.
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Old 9 January 2015, 07:48
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Originally Posted by Silverbullet View Post
I think you should stop hitting a 1 rep max. Testing strength is counterproductive to developing strength.
I Agree with the bulletted one.

With those number you must be the strongest PsyOps guy...like ever
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Old 9 January 2015, 09:08
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Quote:
Originally Posted by Psyop Shaw View Post
I will have to try the 5x5. I haven't hit a stopping point yet in the maxing category, I would just like to mix up my current workout routine.

I really need to get back into squats so I might try the whole 5x5 bench, squat, clean, workout.
You will like the results in your bench when you incorporate squats, cleans and dead lifts to your program.
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  #14  
Old 9 January 2015, 11:32
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I will start adding squats and cleans soon.

As for the bench the 315 5x5 is pretty hard, so for the sake of form, I drop weight everytime my buddy has to help. I haven't tried maxing yet, we were considering that on Monday.
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Old 9 January 2015, 11:40
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Quote:
Originally Posted by Psyop Shaw View Post
I will start adding squats and cleans soon.

As for the bench the 315 5x5 is pretty hard, so for the sake of form, I drop weight everytime my buddy has to help. I haven't tried maxing yet, we were considering that on Monday.
For a guy that does not regularly do squats/deads/cleans, I would say your bench is impressive and agree with SB in that you have 400 in you.
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Old 19 January 2015, 17:27
billdawg24 billdawg24 is offline
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Originally Posted by Hot Mess View Post
I Agree with the bulletted one.

With those number you must be the strongest PsyOps guy...like ever
maybe he is, maybe he isn't, how can you trust him, he's psyops,
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  #17  
Old 19 January 2015, 19:16
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Here is bench workout variation that could help in getting past some sticking points(plateaus).

It was the first thing I thought of when seeing this thread...Enjoy.

https://www.youtube.com/watch?v=4l7Mes2SBo4

Brian Cushing and JJ Watt, Triceps Death workout..
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