Realistic bench Goal

[FW_Scott]

I pretty much didn't workout the entire year of 2006.  In November 2006 I maxed out at 195 on bench.  January 15 I maxed out at 250.  Anyone have any idea when I should be in the 300 range?  I know I will hit a platue but anyone have any idea when 300 should be attained?  I know every one is difference and gains are based on many factors.  I eat relatively clean, take no juice and my workout is as follows:

Wed: (typically 3 to 5 rep range)
3 sets heavy bench, 3 sets weighted dips, 3 sets heavy tri ext

Sat:
Legs

Sun: (typically 4 to 6 rep range
3 sets Medium incline, 3 sets heavy db tri extension, 3 sets medium rows, 3 sets heavy barbell curl.

Thanks

[Jeff Miller]

I pretty much didn't workout the entire year of 2006.  In November 2006 I maxed out at 195 on bench.  January 15 I maxed out at 250.  Anyone have any idea when I should be in the 300 range?  I know I will hit a platue but anyone have any idea when 300 should be attained?  I know every one is difference and gains are based on many factors.  I eat relatively clean, take no juice and my workout is as follows:

Wed: (typically 3 to 5 rep range)
3 sets heavy bench, 3 sets weighted dips, 3 sets heavy tri ext

Sat:
Legs

Sun: (typically 4 to 6 rep range
3 sets Medium incline, 3 sets heavy db tri extension, 3 sets medium rows, 3 sets heavy barbell curl.

Thanks

No telling when you will hit 300; too many variables and not enough info.  Personally, I made nice gains off of the Bill Starr 5 x 5 intermediate routine.  Max went from 375 to 405 in about 6 weeks.

[kicker]

No telling when you will hit 300; too many variables and not enough info.  Personally, I made nice gains off of the Bill Starr 5 x 5 intermediate routine.  Max went from 375 to 405 in about 6 weeks.

How much did you rest in between your 5x5 sets.Also, did you do other exercises with that routine and how many sessions per week? 

[Jeff Miller]

How much did you rest in between your 5x5 sets.Also, did you do other exercises with that routine and how many sessions per week? 

Here's where you can link to the program (look under the 5x5 section, intermediate routine).  This website has a TON of good info.

[Lord Humungous]

I pretty much didn't workout the entire year of 2006.  In November 2006 I maxed out at 195 on bench.  January 15 I maxed out at 250.  Anyone have any idea when I should be in the 300 range?  I know I will hit a platue but anyone have any idea when 300 should be attained?  I know every one is difference and gains are based on many factors.  I eat relatively clean, take no juice and my workout is as follows:

Wed: (typically 3 to 5 rep range)
3 sets heavy bench, 3 sets weighted dips, 3 sets heavy tri ext

Sat:
Legs

Sun: (typically 4 to 6 rep range
3 sets Medium incline, 3 sets heavy db tri extension, 3 sets medium rows, 3 sets heavy barbell curl.

Thanks

Scott your work out looks a little counter productive. When we rest we grow and repair muscle tissue. Big benchers usally work on that once a week. Besides mixing up your routine can be a big help. maybe try a traditonal split(m/ chest, t/back,w/off,t/shoulders,f/legs,s/arms) or maybe a push pull routine? I might also add a few reps from time to time doing low reps is great for tendon strength but slightly higher reps 6-10 will build more muscle tissue.

[SL-Dubbs]

Not true.

Most "big benchers" actually train bench twice a week, as their typically is not a shoulder day. Those are worked into bench training days as powerlifting typcially doesnt have a chest day as much as it has a "bench day"

typically, you have a speed day and you have a heavy day. Programs vary obviously.

[Lord Humungous]

Not true.

Most "big benchers" actually train bench twice a week, as their typically is not a shoulder day. Those are worked into bench training days as powerlifting typcially doesnt have a chest day as much as it has a "bench day"

typically, you have a speed day and you have a heavy day. Programs vary obviously.

All the biggest benchers that I have lifted with where one a day a week heavy and possibly a very light second day. I wouldnt question any of them but to each his own. Of course some guys like Dan Kovacs were big fans of the push pull which I was never a fan of.

[us1soldierj]

I pretty much didn't workout the entire year of 2006.  In November 2006 I maxed out at 195 on bench.  January 15 I maxed out at 250.  Anyone have any idea when I should be in the 300 range?  I know I will hit a platue but anyone have any idea when 300 should be attained?  I know every one is difference and gains are based on many factors.  I eat relatively clean, take no juice and my workout is as follows:

Wed: (typically 3 to 5 rep range)
3 sets heavy bench, 3 sets weighted dips, 3 sets heavy tri ext

Sat:
Legs

Sun: (typically 4 to 6 rep range
3 sets Medium incline, 3 sets heavy db tri extension, 3 sets medium rows, 3 sets heavy barbell curl.

Thanks

well how much do you weight and are you body building or power lifting
 

[kicker]

Here's where you can link to the program (look under the 5x5 section, intermediate routine).  This website has a TON of good info.

Where's the link bro?

[Jeff Miller]

Where's the link bro?

Doh!  Here it is:

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm#PART%20III:%20Exercise%20Descriptions

Like I said, check out the 5x5 section.  Also has good links explaining how to properly perform the DL, bench, and squat on this site.

[FW_Scott]

[/quote

I weigh 200.  I am not powerlifting or bodybuilding.  I don't do squats or DL's but I do hack squats and leg press along with various other exercises.

  I just want to get strong as shit on bench.

[Hedgehog]

I suggest you stick with the routine I gave you.

You should be benching 300 come summer?

Hit me up with a PM in three months, then I will put you on a routine to get you ready to set a new 1RM by mid-May, can't say what it will be though.

Post your current layout right now though, what I'm interested in, is how much extra work you do for shoulders and triceps ie hom many sets and how heavy (reps and if you think you are going "heavy" or "medium" on those sets).

Lets take this routine a change it up a little.

-Hedge

[FW_Scott]

Hedge:
1RM is 250
The following is what i had projected as weights/reps/sets for the next 6 weeks....sorry for the length of the message.   I do virtually zero cardio and lift relatively heavy...not to failure but heavy.

Now my real lifting ignorance will show.

1/10:
Bench:warm up, 200x3, 210x3, 220x2, 240x1
Weight Dips: Set of 5, 5, 3
Pull Ups: Set of 5, 5, 3
Cable Tri Extention: Set of 5, 5, 5, 3

1/13:legs

1/14:
Speed Bench (145 lbs, slow going down, explode going up) 3x4
Incline Bench: 155x5, 155x5, 165x3
Dumbell overhead tri ext: 32.5x5, 32.5x5, 32.5x5
Rows: 3 sets of 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets of 5

1/17
Bench: 190x5, 190x5, 220x2, 235x1
Weight Dips: 5, 5, 3
Pull Ups: 5, 5, 3
Cable Tri Ext: 5, 5, 3, 3

1/20:legs

1/21
speed bench: 150 3x4
incline bench: 160x4, 160x4, 175x2
DB o/h tri ext: 3 sets 4
Rows: 3 sets 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets 5

1/24:
Bench 200x4, 210x3, 225x2, 250x1
weighted Dips 3x4
Pull Ups: 3x4
Cable Tri ext: 4x4

1/27: legs

1/28:
speed bench 155 3x4
inc bench 170x4, 170x4, 185x2
DB o/h tri ext: 3x4
Rows: 3x4
Barbell Curl 3x4
Hammer curl 2x5

1/31 (light weights for all exercises):
Bench: 185 3x4
weighted Dips 3x5
Pull Ups: 3x5
Cable tri ext: 3x5

2/3: legs

2/4 (light weights for all exercises):
speed bench 135 3x4
inc bench 150 3x5
db tri ext 3x5
rows 3x5
Barbell Curl 3x5
Hammer curl 2x5

2/7
Bench: 210x3, 225x3, 235x3, 255x1
weighted dips: 3x3
Pull ups: 3x3
Cable tri ext: 5, 3, 3, 3

2/10:legs

2/11:
speed bench: 160 3x4
inc bench 215x2, 215x2, 215x2
db o/h tri ext: 3x3
Rows: 3x5
Barbell Curl: 3x3
Hammer Curl: 2x5

2/14
bench: 220x2, 235x2, 245x2, 260x1
weight dips: 5, 3, 2
Pull Ups:  5, 3, 3
Cable Tri ext: 5, 4, 3, 2

2/18 Max out.

[Hedgehog]

Here's my suggestion:

1/10:
Bench:warm up(here's how I like you to warm up: Bar x10 135x6 185x1)  240x3x3
Close Grip Benchpress: Heavy 3reps x 3 sets
Pull Ups: Set of 5, 5, 3
Cable Rope Overhead Tri Extention (Fullrange): Set of 5, 5, 5

1/13:legs

1/14:
Speed Bench (145 lbs, slow going down, explode going up) 3x4
Incline Bench: 155x5, 155x5, 165x3
Weight Dips: Set of 5, 5, 3
Rows: 3 sets of 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets of 5

1/17
Bench:warmup, 200x3repsx5set
Close grip bench light (20 lbs lighter than week before) 3x3
Weight Dips: 5, 5, 3
Pull Ups: 5, 5, 3
Cable Rope Tri Ext: 5, 5, 3,

1/20:legs

1/21
speed bench: 150 lbs 3x4
incline bench: 160x4, 160x4, 175x2
DB o/h tri ext: 3 sets 4
Rows: 3 sets 5
Barbell Curl: set of 5, 5, 3
Hammer Curl: 2 sets 5

1/24:
Bench 220x3x3
close grip benchpress medium (10 lbs more than previous week) 3x3
Pull Ups: 3x4
Cable Tri ext (your own version): 3x4

1/27: legs

1/28:
speed bench 150 3x4
inc bench 170x4, 170x4, 185x2
DB o/h tri ext: 3x4
Rows: 3x4
Barbell Curl 3x4
Hammer curl 2x5

1/31 (light weights for all exercises):
Bench: 240x1, then go for 260. After that finish off with a 240x3
Close grip benchpress heavy 3x3
Pull Ups: 3x5
Cable rope tri ext: 3x5

2/3: legs

2/4 (light weights for all exercises):
speed bench 150 3x4
inc bench 160 3x5
db tri ext 3x5
rows 3x5
Barbell Curl 3x5
Hammer curl 2x5

2/7
Bench: 200x3x4
weighted dips: 3x3
Pull ups: 3x3
Cable tri ext: 5, 3, 3,

2/10:legs

2/11:
speed bench: 150 3x4
inc bench 185x2x3
db o/h tri ext: 3x3
Rows: 3x5
Barbell Curl: 3x3
Hammer Curl: 2x5

2/14
bench: 220x2repsx3 Finish off with this: Do a liftoff with 315 lbs, ie you get the barbell into your hands but doesn't try to lift it. Just unrack it and rack it back. Only do that if you got a spotter though. This will give you experience with the weight come next week.
weight dips: 4, 3, 2 (Explosive but heavy on all sets)
Pull Ups:  5, 3, 3
Cable Tri ext: 4, 4, 3,

2/17 Legs

2/18:
speed bench: 150 3x4
inc bench 185x2x3
db o/h tri ext: 3x3
Rows: 3x5
Barbell Curl: 3x3
Hammer Curl: 2x5

2/21 Max out. First warm up. Then: Do first a single with 220 lbs, then another one with 240, then get one with 265 or 275 or something. Just maxout and be happy.



It's basically your layout, I just modified it, to be a basic threeweek routine, where you train one week light, one week moderate, and max out one week.

One word of caution with this type of layout: You don't usually do 1RM's on the heavy week, that would very quickly burn you out IMO.

But for your six week run, it should fit the bill IMO.

Good luck.

-Hedge

[FW_Scott]

How much did you rest in between your 5x5 sets.Also, did you do other exercises with that routine and how many sessions per week? 

I took 5 minutes.  I didn't metion though that I had been sick the week before so maybe that was a factor in not having the strength I thought I would.

[Hedgehog]

I took 5 minutes.  I didn't metion though that I had been sick the week before so maybe that was a factor in not having the strength I thought I would.

Forgot to mention the rest.

On the heavy weeks, make sure to get 5-10 minutes between sets, so you can use the heaviest possible weight.

-Hedge