Author Topic: Bench Press Routine  (Read 5697 times)

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aiir

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Bench Press Routine
« on: February 07, 2012, 07:29:37 pm »
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Hi Lance,

My bench has been increasing slowly over the months and right now I'm at 135x5. However, the momentum has been slowly decreasing, and my last couple bench sessions look like this:

135x3, work sets
135x4, work sets
135x4, work sets
135x5, work sets

What would you suggest as a good routine for benching right now? I'm currently going 135x?, 135x?, and 115x?. Maybe rest-pause again or 5x5?
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Bench Press Routine
« Reply #1 on: February 07, 2012, 11:40:26 pm »
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  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.
Relax.

aiir

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Re: Bench Press Routine
« Reply #2 on: February 08, 2012, 02:54:04 am »
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  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.

Got it, my current Chest/Tris day looks like this:

Bench Press
DB Press
Cable Fly (Lying Down)
Weighted Dips

Any recommended changes? I can add another exercise if needed.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Bench Press Routine
« Reply #3 on: February 08, 2012, 04:43:49 pm »
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  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.

Got it, my current Chest/Tris day looks like this:

Bench Press
DB Press
Cable Fly (Lying Down)
Weighted Dips

Any recommended changes? I can add another exercise if needed.

bench press

incline dumbell press

barbell tricep extensions to face

done
Relax.

aiir

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Re: Bench Press Routine
« Reply #4 on: February 08, 2012, 07:10:54 pm »
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  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.

Got it, my current Chest/Tris day looks like this:

Bench Press
DB Press
Cable Fly (Lying Down)
Weighted Dips

Any recommended changes? I can add another exercise if needed.

bench press

incline dumbell press

barbell tricep extensions to face

done

yessir.

one more thing, due to school, etc it's hard to workout in the afternoon/night, so I've gone a couple times before school (around 6:30)...will this affect my numbers much? I warm up with a .25m jog, shoulder dislocations (one of your vids), and then normal warmup with the bench.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Bench Press Routine
« Reply #5 on: February 09, 2012, 02:15:40 am »
+1
 should be fine stuck, especially once youve been doing it that way for a while.  I like lifting early in the morning, makes the rest of the day better.
Relax.

aiir

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Re: Bench Press Routine
« Reply #6 on: February 09, 2012, 07:43:48 pm »
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should be fine stuck, especially once youve been doing it that way for a while.  I like lifting early in the morning, makes the rest of the day better.

sure does,
thanks dude  :strong:
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Bench Press Routine
« Reply #7 on: February 12, 2012, 03:30:18 pm »
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While this forum is still alive, thought it would be quick to get some feedback on what I'm doing as of now lol..


Chest/Tris
bench press - three sets rest paused

incline dumbell press - 3 sets, 5-7 reps

barbell tricep extensions to face - 3 sets, 6-8 reps

cable pec fly  :)- 3 sets rest paused

weighted dips - if time


Back/Bis
weighted pullups - three sets, up weight @ 10 reps

db rows - 2 x10

seated cable rows - 3 x 8

bicep curls - 3 sets rest paused


Shoulders
db overhead press - 3 sets, 5-7 reps

upright row - 3 sets, 8-10 reps

db lateral raise - 3 sets, 8-10 reps

plate raises - 3 sets 5-7 reps


Legs
hang clean - 3 x 3

squat - 3 sets, 8-10 reps

SL deadlift - 2 sets, 5-7 reps

leg curl - 2 x 10

calf raises - 3 sets, 10-12 reps




as for the tricep extentions, is this what you mean?
<a href="http://www.youtube.com/watch?v=Zy1qFYdQ0Ys" target="_blank">http://www.youtube.com/watch?v=Zy1qFYdQ0Ys</a>

Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Bench Press Routine
« Reply #8 on: February 13, 2012, 04:41:37 am »
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  A bunch of extra busy work exercises on some of those days for somebody that benches 140 or whatever it is you do.  You need to be hammering the big compound lifts harder and then get out of the gym, recover.  I would also combine shoulders with chest and triceps or back and biceps in your set up, giving you an extra leg day. 
Relax.