Adarq.org
Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: aiir 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?
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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.
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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.
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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
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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.
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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.
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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:
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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?
http://www.youtube.com/watch?v=Zy1qFYdQ0Ys
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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.