Help with bench program

[juicemachine]

idk if I would be happier benching 50% more with the help of roids.

it's just not that big part of my life. it's a hobby, not my whole life.

All this is going to accomplish is injuries. Just workout like a normal person and go home. Delusional idiots calculating their little bitch weights for their little bitch sets piss me off. Fuck you in advance for joining the ranks of these idiots pissing me off in the gym.

[MAXX]

Basically two max effort days and two dynamic (speed) effort days. Two lower, two upper.

How often? If twice a week idk if I can tolerate that frequency. Already get inflamation and overtraining from doing it every 4 days.

[MAXX]

All this is going to accomplish is injuries. Just workout like a normal person and go home. Delusional idiots calculating their little bitch weights for their little bitch sets piss me off. Fuck you in advance for joining the ranks of these idiots pissing me off in the gym.

Probably right. Just tired at being stuck at the same weights. Makes me want to quit training altogether.

[juicemachine]

Probably right. Just tired at being stuck at the same weights. Makes me want to quit training altogether.

I'm glad you are seeing the light. Just go jogging once in a while, do some push ups, pull ups and sit ups in the woods. Barbell games are for drug addicts and tragically delusional people.

[DanM]

I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you.  Recording heavier attempts and seeing them from an outside view works well there.

[Coach is Back!]

How often? If twice a week idk if I can tolerate that frequency. Already get inflamation and overtraining from doing it every 4 days.

Rule of thumb is a 72hr recovery between Max effort and Dynamic effort. We have our system set up as Monday-Thursday Lower, Tuesdays-Fridays Upper. That gives us the recovery time needed between lifts.

Big Bad Wolf is an Elite status lifter on here known for his bench. I'm sure he can chime in on this as well. But this is what works for us.

[MAXX]

I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you.  Recording heavier attempts and seeing them from an outside view works well there.

440 naturally raw? that must be pretty elite?

btw I saw these big eaters bench 405 with ease   pretty sure they're natty

[DanM]

440 naturally raw? that must be pretty elite?

btw I saw these big eaters bench 405 with ease   pretty sure they're natty

I wouldn't say elite but you defiantly turn some heads and get props by most in commercial gyms. I've tried Westside as well and found it not ideal unless you have a good core of guys and a competent spotter on hand at all times which isn't always practical. Was a fun program though.
You can get your bench strong on a number of different training methods,  learning how to bench like a power lifter and use the entire body instead of just laying on the bench like a limp noodle will help a ton.

[MAXX]

Rule of thumb is a 72hr recovery between Max effort and Dynamic effort. We have our system set up as Monday-Thursday Lower, Tuesdays-Fridays Upper. That gives us the recovery time needed between lifts.

Big Bad Wolf is an Elite status lifter on here known for his bench. I'm sure he can chime in on this as well. But this is what works for us.

3 days recovery.. I'm already overtrained as it is by 4 days 

[Galvatron]

Laugh, but this did add 50 lbs to my bench as advertised.

http://forum.bodybuilding.com/showthread.php?t=899851

I know several people who had good results using that program.

You could also try doing a sheiko bench press program.

[DanM]

A sheiko style set up is similar to how I set my template up, good programming imo. I think if you squat and deadlift on a weekly basis that also comes into play in regards to how you should set up your programming. Hard to juggle all three once your #s get up there a bit.

[Galvatron]

A sheiko style set up is similar to how I set my template up, good programming imo. I think if you squat and deadlift on a weekly basis that also comes into play in regards to how you should set up your programming. Hard to juggle all three once your #s get up there a bit.

I agree and that is something alot of people don't take into consideration when they create/pick a training program. Not only when it comes to the big three but also when it comes to trying to grow every muscle group at the same time.

[chaos]

3 days recovery.. I'm already overtrained as it is by 4 days 

What's your diet like? Google Westside Barbell for a better understanding.

[headhuntersix]

I'm doing Paul Carter's short cycle for a meet in Jan. We split squats and accessories into 2 days along with bench and bench accessories. I'm a big believer in % training. Some guys need to go heavy all the time and it works. I've done lilly's cube 4 or 5 times and its worked as well.

[DanM]

Set %s are great and have stood in the test of time, I myself also incorporate RPE's. Mike T and his reactive training systems website is a gold mind as far as free training info and help with programming is concerned.

[juicemachine]

I'm a powerlifter and a natural one at that, best press being 440lbs close grip at 230lbs bodyweight. My bench seems to respond well to higher frequency, being 3 times per week usually. Ideally set up in blocks. Like a 4 week volume block, followed by a test date to see where abouts you're at which is then followed by a 3-4 week intensity block with is a fare bit heavier and then repeat. Finding out where you're weak and what sort of lifting tendencies you have can help dictate reps/set schemes and what technique ques and assistant work would best help you.  Recording heavier attempts and seeing them from an outside view works well there.

Natural and 230lbs bodyweight is morbidly obese. Congrats.

[headhuntersix]

Natural and 230lbs bodyweight is morbidly obese. Congrats.

Is this halo's gimmick...either way you're another twink bitch who trains like a puss.

[juicemachine]

Is this halo's gimmick...either way you're another twink bitch who trains like a puss.

Loading up on fast food and cranking out a couple of reps with 10 minute breaks in between sets is real fucking hard. Only a few men in the world have the freakish genetics and ungodly willpower to do this stuff.

[headhuntersix]

I don't know...a haven't had fast food in years...and I have to work pretty fast in the gym. I think your stuck with a mental picture of 308lbs geared lifters.

[juicemachine]

I don't know...a haven't had fast food in years...and I have to work pretty fast in the gym. I think your stuck with a mental picture of 308lbs geared lifters.

The mental picture of a 230lbs natural lifter is quite horrifying as well.

[DanM]

The mental picture of a 230lbs natural lifter is quite horrifying as well.

What's up with this worthless troll trying to derail a decent thread?

[juicemachine]

What's up with this worthless troll trying to derail a decent thread?

What is decent about a bunch of fat idiots trying to spread their mental disease to others?

[T-REX007]

I have found volume to work well also. I am a decent bencher for an old guy at 48 - I can still do 405 pretty easy at 212 bwt, natural and raw

I have found rotating exercises like floor presses, dead presses, cambered bar presses and board presses - 2-3 boards have helped me a lot to gain and lately maintain

One day I do 3 -5 sets with  reps in the 3-5 range @ 80 % of 1 RM ( Sunday), ( Wed) I will do some lighter work -say dead presses in the 70 % range for 6 -10 singles with 1 min breaks between singles, (Fri) I will do 3-5 sets @ 60% range for 6-8 reps a set with 3 min breaks, just an easy workout

My other days I do squats -Mon, back/bi's on Tues, some deads on Thurs, I do hit tri's whenever I have the energy or desire during the week after I bench - usually heavy pushdowns or weighted dips

I have experimented with a lot of routines, and this is what works for me -staying in the gym a lot, but not for a lot of time each workout

[Grape Ape]

I have found volume to work well also. I am a decent bencher for an old guy at 48 - I can still do 405 pretty easy at 212 bwt, natural and raw

I have found rotating exercises like floor presses, dead presses, cambered bar presses and board presses - 2-3 boards have helped me a lot to gain and lately maintain

I have a cambered bar, but never thought of benching with it.  Is it the "swinging" of it that causes instability or something?

[T-REX007]

The cambered bench bar has about a 5'' bend in the middle to really lower the weight below your chest, you might have a cambered squat bar - not sure ?

The cambered bench bar is a shoulder wrecker though if you are not careful !

A great bencher name of Mike McDonald in the 70's used the cambered bar to really up his game - he said this anyway

Again, be careful with the shoulders if you decide to try benching with one - I got great results with it though !