View Full Version : My bench press woes
I'm pissed off big time with my bench pressing.
I have only progressed 5kg in the last 6 months or so, yet ALL my other lifts have improved (not just the PL movements either). I know my squat is low but thats because i've only just started doing back squats properly.
I've tried the following:
dumbells
inclines
different routines from 3x8 to 1RM's
lockouts (****ing hate these)
screaming and swearing at the bar as it refuses to get any higher than a few inches above my chest
none worked
My military press is going up, same with close grip bench and even rows.
Take a look at my journal for todays workout if you want to see what I mean.
My weak point seems to be the lift in general, but definately the top half of the movement sucks more than the bottom.
I've thought about the following solutions:
- buy some chains to train with (im thinking about dropping lockouts altogether cos i hate them)
- add in some speed work (but i dont want to add an extra day into my training 'cos if i do 4 workouts a week i start to miss them)
- going on the critical bench program http://www.criticalbench.com so many people have had good results with this, including The Guvnor over at MT who has built up to a 501 lb bench press as a lifetime natural using it.
Based on what I have put above, please give me some advice as what to do now because I am no longer prepared to just keep training my bench press blindly, hoping for improvement when it is clearly not happening.
The G is a lifetime natural?
your forms not good
btw, critical bench is probably something u can get for free
your forms not good
i've spent alot of time reading up on form...
i try to focus on using my lats as much as i can when lowering the bar in a controlled way, hold for a second or two, then explode upwards...
ive tried using numerous different grips from very wide to very close, tried arching etc
where would i get the program from for free? ive tried searching and also looking on file sharing programs... cant really find it :(
The G is a lifetime natural?
yeah he states it on numerous places such as his MT profile and somewhere on TMOF
com on guys dont make me ask on MT :013:
Man of Steel
24-10-2004, 23:18
I don't think your bench will go up if you're losing weight as you'll be losing muscle as well. If you want your bench to go up then start bulking and try benching twice a week. Try something like this:
Day 1 - Heavy
A) Bench exercise - work up to two to five triples (either increase the amount of triples or the weight each week and change the exercise every month to focus on your weak point)
B) BB row
C) DB bench
D) CG Bench
Day 2 - Moderate
A) Bench press - 5x5 (don't use a heavy weight and concentrate on form)
B) Pull ups
C) Mil press
D) Cubans
Try and perfect your form; when I was shown how to bench properly it immediatly went up by 5kg. How long have you been flat benching for 1RM and how often do you change your 1RM lifts?
Only been going for a 1RM for 4 weeks now I think.
Thing is, im still gaining insane strength in ALL lifts whilst cutting :017:
Not sure about squatting AND benching twice a week either... hmm hmm hmm If I need to do one of them twice a week its gona be squat because its still proportionately lower.
On that moderate day is the bench like a speed bench then? say 60-70% 1rm?
I am REALLY willing to give something like that a go though. I am definately willing to fit in an extra day a week if you lot think I can do it! I'll just have to MAKE time.
Here's my current routine, maybe you could do something with it? I am willing to drop deadlifts if I MUST but I do like working up to a single or a couple of singles.
Day 1:
Bench: work up to 1rm, then 3x3
Lockouts 3x3
Closegrip bench 4x5
Chins 3x5
Military press 3x5
Plate curls 3x8
Cuban rotations 2x10
Gripper 3x5
Day 3:
Box squat: 4x6
Bent over rows: 4x5
GM's: 3x5
Leg pullins 1x15-20
Situps 2x10-15
Sidebends 2x10
Farmers walk for time
Gripper 3x5
Day 6:
Box squat: 4x6
Deadlift: 2-4
Hammer curls: 3x8
Gripper 3x5
Man of Steel
25-10-2004, 00:11
How about:
Monday - Deadlift
A) Deadlift exercise - 4,3,2,1RM over four weeks then change to a different exercise depending on weakness i.e. platform deadlifts, sumo's, rack pulls.
B,C,D...) Assistance work
Wednesday - Heavy Bench
(see above)
Friday - Squat
A) Box squat - 4x6
B,C,D...) Assistance work
Saturday - Moderate Bench
(see above)
Looks a wee bit like Westside. Do the moderate bench at about 70% and aim for perfect form with maximum speed. I find working up to a 1RM bench each week is depressing as you seldom lift more the next week. On the deadlift day you'll be lifting a heavier weight each week so that'll put you in a positive frame of mind. The same with the heavy benching, you'll either be lifting a heavier weight or doing more sets so you'll know your getting stronger week by week :023:
blacklab
25-10-2004, 00:11
Hey Man of Steel, I was thinking about this since you posted a similar response to a question I posed the other day: how would you incorporate deads and squats into the routine? Seems like it would help me acheive the bench goal, but I wouldn't want to sacrifice the other lifts.
blacklab
25-10-2004, 00:20
Oops .. looks like we posted at the same time .. .question answered. Cheers, man.
How about:
Monday - Deadlift
A) Deadlift exercise - 4,3,2,1RM over four weeks then change to a different exercise depending on weakness i.e. platform deadlifts, sumo's, rack pulls.
B,C,D...) Assistance work
Wednesday - Heavy Bench
(see above)
Friday - Squat
A) Box squat - 4x6
B,C,D...) Assistance work
Saturday - Moderate Bench
(see above)
I like the routine mate, but I really like mine at the moment... I've found it's something I can stick to and enjoy doing, which is a rare thing! And as I am improving in all lifts except bench I don't see a need to change the other 2 days? Plus I need to train my squat 2x week cos its pathetic :)
How about keeping the other 2 days the same and on bench day do:
Flat Bench - work up to two to five triples (either increase the amount of triples or the weight each week)
Closegrip bench 4x5
Chins 3x5
Military press 3x5
Plate curls 3x8
Cuban rotations 2x10
Gripper 3x5
And then add a moderate bench day:
Bench press - 5x5 (don't use a heavy weight and concentrate on form)
DB Bench 3x5-8 (would this be the same as above or will i be going heavy?)
Man of Steel
25-10-2004, 01:35
Swap the Mil.press with the 3x8 DB Bench and it'll be fine. If you like your routine and you think it'll work then stick with it, but I'd do the heavy deadlifting before the 4x6 Box squats as posted in your journal so you're more likely to make new PB's. How about:
Day 1- Deadlift/Squat
A) Deadlifting outlined above
B) Box squat 4x6
C,D,E...) Your assistance work
Day 2- Your heavy Bench day
Day 3- Your squat day
Day 4- Your moderate Bench day
On day one I've just switched the two exercises from your journal entry and the deadlifting variety might get you numbers up quicker. Good work with the new PR but it probably means you weren't squatting heavy enough.
I like it... infact LOVE it!!!
Although I'm still considering dropping the deadlifting and just doing it every 2-3 weeks in order to focus on squat some more... but I'm not sure, gonna give it some thought.
Otherwise I think I'm gonna do it :041:
I like it... infact LOVE it!!!
Although I'm still considering dropping the deadlifting and just doing it every 2-3 weeks in order to focus on squat some more... but I'm not sure, gonna give it some thought.
Otherwise I think I'm gonna do it :041:
Good idea, I wonder who suggested it in your journal in the first place...
Cut the crap out and focus on the PL's with a few assistance exercises.
Good idea, I wonder who suggested it in your journal in the first place...
Cut the crap out and focus on the PL's with a few assistance exercises.
hehe, i just wanna hit 160 on the deadlift (this saturday on my 18th bday comon :013: ) then i'll cut it probs
**** that cutting shit man, what you think u are, some gay ass underwear model
get huge, get ****ing huge, get FUKC|N HHHHHUUUUUUGGGGGEEEEEEEE
blacklab
25-10-2004, 20:40
Are you sure about dropping deads? Personnally, I can't imagine a strength/Oly/bodybuilding/mud wrestling/rope jumping/anything routine is complete without them.
Black Knight
25-10-2004, 21:34
**** that cutting shit man, what you think u are, some gay ass underwear model
get huge, get ****ing huge, get FUKC|N HHHHHUUUUUUGGGGGEEEEEEEE
Not sure what you mean, Help. Do you think you could be a bit more direct ?:043: :043:
**** that cutting shit man, what you think u are, some gay ass underwear model
get huge, get ****ing huge, get FUKC|N HHHHHUUUUUUGGGGGEEEEEEEE
LOL i will be, not long left of this cutting malarky then hopefully i wont need to do it again :033:
Im not being funny im being serious
dont **** about. I see potential. Dont waste your time with circa maxes, uundulating periodised routine and bollocks like that.
Squat
bench
deadlift
eat
thats wat you should be doing most of the time.
Go put some food in your mouth right now. Quit being gay. You need to put on at least 1lb per month for the next months/years or you will NOT progress very far.
Im not being funny im being serious
dont **** about. I see potential. Dont waste your time with circa maxes, uundulating periodised routine and bollocks like that.
Squat
bench
deadlift
eat
thats wat you should be doing most of the time.
Go put some food in your mouth right now. Quit being gay. You need to put on at least 1lb per month for the next months/years or you will NOT progress very far.
I know you are being serious... but at the moment im a FAT BASTARD and I just need to get down a couple more % bodyfat.
What is wrong with that as long as my weights are increasing on weekly basis aswell?
Im not being funny im being serious
I know.
I know you are being serious... but at the moment im a FAT BASTARD and I just need to get down a couple more % bodyfat.
You may be able to increase your weight's more whilst bulking. You dont need to get down a couple of % to enter a meet which you want. You do NEED to get those weights up.
Priorities...
I know.
You may be able to increase your weight's more whilst bulking. You dont need to get down a couple of % to enter a meet which you want. You do NEED to get those weights up.
Priorities...
yes... BUT I hate being seen as a fat waster and im ALMOST out of that category now.
ive got about 8 months solid training before the finals if I get there, so a few more weeks to get a bit leaner isn't going to hurt that much
and IF my weights start suffering I will up my calories immediately :045:
yes... BUT I hate being seen as a fat waster and im ALMOST out of that category now.
The way others percieve you is not your problem. Why do you care how you look to others? If you said that to any serious strength athlete they would laugh at you and/or b1tch slap you.
The way others percieve you is not your problem. Why do you care how you look to others? If you said that to any serious strength athlete they would laugh at you and/or b1tch slap you.
lol come on guys, im a teenage guy of course i dont want boobs and a big gut hanging over my trousers at this stage in my life, there are so many strong people without being fat... i dont see the problem with me doing this either, atleast in the mean time.
lol come on guys, im a teenage guy of course i dont want boobs and a big gut hanging over my trousers at this stage in my life, there are so many strong people without being fat... i dont see the problem with me doing this either, atleast in the mean time.
Those reasons dont wash with me. I have never been skinny and am fcuking proud. Why do you want to be a skinny fcuk? So you can wear tight clothes to give the illusion of big muscles? I have a better idea: Eat and get big.
Yes there are strong lean people but they dont diet when they have one eye on a competition. Choice is yours...
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