Author Topic: Bench progress  (Read 1811 times)

Offline Cali

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Bench progress
« on: June 29, 2015, 01:47:23 PM »
My bench has been progressing very, very slowly and I keep relapsing to even lower weight every time I have an irregularity in my training.

I've added in dips, chin-ups, and push-ups but they haven't really helped.

Should I throw in dumbbell bench? Incline bench? Tweak the program?

My legs have grown significantly and so has my back, but my chest is beyond stubborn.
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Online sakustoms

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Re: Bench progress
« Reply #1 on: June 29, 2015, 01:49:46 PM »
Try some dumbbell work. Perhaps your form is an issue for BB bench. Dumbbell work may help you correct that. Or if one side is stronger than the other DBs may help point that out.

Maybe some direct tricep work? Tris are a part of benching so stronger Tris would definitely help improve your bench.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Cali

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Re: Bench progress
« Reply #2 on: June 29, 2015, 02:01:33 PM »
My right arm is weaker than my left, oddly enough, due to several injuries.

What do you recommend for tricep work?
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Offline Get-n-fit

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Re: Bench progress
« Reply #3 on: June 29, 2015, 02:20:14 PM »
My bench has been progressing very, very slowly and I keep relapsing to even lower weight every time I have an irregularity in my training.

I've added in dips, chin-ups, and push-ups but they haven't really helped.

Should I throw in dumbbell bench? Incline bench? Tweak the program?

My legs have grown significantly and so has my back, but my chest is beyond stubborn.

The bolded is your problem

/thread
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Offline Cali

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Re: Bench progress
« Reply #4 on: June 29, 2015, 02:23:14 PM »
It's not a regular thing, only when I'm sick out of my mind.
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Online FLEX

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Re: Bench progress
« Reply #5 on: June 29, 2015, 02:37:25 PM »
Dips should help, maybe add in some close-grip bench and/or dumbbell presses, and work on dem lats.
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Offline Cali

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Re: Bench progress
« Reply #6 on: June 29, 2015, 02:43:19 PM »
Chin ups and rows for lats?
close grip bench for tris?
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Online sakustoms

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Re: Bench progress
« Reply #7 on: June 29, 2015, 02:47:51 PM »
Chin ups and rows for lats?
close grip bench for tris?


Pull ups ( ie palms facing away ) and BB rows are good. Pull downs if you can't do pull ups.

Close grip bench are great tri builders. I also like incline french press.

Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Cali

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Re: Bench progress
« Reply #8 on: June 29, 2015, 02:53:40 PM »
Hmm I gotta see what kind of weights to use for that press.
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Offline Trev71

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Re: Bench progress
« Reply #9 on: June 29, 2015, 04:09:57 PM »
My bench has been progressing very, very slowly and I keep relapsing to even lower weight every time I have an irregularity in my training.

I've added in dips, chin-ups, and push-ups but they haven't really helped.

Should I throw in dumbbell bench? Incline bench? Tweak the program?

My legs have grown significantly and so has my back, but my chest is beyond stubborn.

** Without seeing your training routine **



I follow the mindset where if you want to bench press more, bench press more and eat more.

Now and then significant change up should occur. But otherwise, keeping it simple is fine for base building.

My routine:
* 3 sets warmup BB Bench
* 6 sets working BB Bench (arguably the first set is still a warmup)
* 4-5 sets inclined BB Bench
* 4 sets cable flies (15-20 slow reps)

If I have energy for anything else after that, I did something wrong.

I've had tremendous success keeping it simple.

Suggestion to you:
* Add more sets of food in face
* Add more sleep
* Add more sets of BB bench
* Work on lats/upper back -- as Flex noted -- you need to have a good platform to brace yourself on
** Deads / Bent Over BB Rows / Kroc Rows


« Last Edit: June 29, 2015, 04:28:31 PM by Trev71 »

Offline Cali

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Re: Bench progress
« Reply #10 on: June 29, 2015, 04:43:50 PM »
I do Stronglifts 5x5, so routine on bench days:

Run around 10 mins
Bench 5x5 w/ one warm-up set
Row 5x5 w/ one warm up set
Squat 5x5 w/ one warm up set
3x10 dips or chin-ups
60-70 push ups
Foam roll or pool/steam room

By the time I get to squats, I'm usually pretty beat. I put bench first because it exhausts me the most, then rows because I use the same bar, and then squats because the gym usually empties around by then so I can use a cage.

The body weight stuff just cooks my muscles some more lol


I was always super hesitant to eat more because im scared of being fat again + body image issues. But you guys hammered the "eat big to get big" mentality into me and I realize that I can't put on enough mass to eventually cut if I don't eat more.


Sleep is something else that I need to work on. I get home from the gym around 11-12pm and wake up at 6 usually.
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Offline Trev71

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Re: Bench progress
« Reply #11 on: June 29, 2015, 04:56:16 PM »
I do Stronglifts 5x5, so routine on bench days:

Run around 10 mins
Bench 5x5 w/ one warm-up set
Row 5x5 w/ one warm up set
Squat 5x5 w/ one warm up set
3x10 dips or chin-ups
60-70 push ups
Foam roll or pool/steam room

Meh.. I know the program works and all, just isn't my cup of tea.

I bench on bench day, squat on squat day, deadlift on deadlift day, ohp on ohp day...     

Add in accessories like a vegetable or side dish to the main meal.

--> as a general rule.

I would not recommended revamping your entire routine until you get out of the 5x5 program what you wanted out of it.

Offline Cali

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Re: Bench progress
« Reply #12 on: June 29, 2015, 05:21:58 PM »
I think the single compound split is a good idea.

To be honest, I don't really know what I want out of 5x5. I know how I want to look and I'd like some decent strength to go along with the look, but I'm doing it because I trust the majority's judgement.
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Offline Merkley

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Re: Bench progress
« Reply #13 on: June 29, 2015, 05:40:29 PM »
My bench has been progressing very, very slowly and I keep relapsing to even lower weight every time I have an irregularity in my training.

I've added in dips, chin-ups, and push-ups but they haven't really helped.

Should I throw in dumbbell bench? Incline bench? Tweak the program?

My legs have grown significantly and so has my back, but my chest is beyond stubborn.

The bolded is your problem

/thread

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Offline Cali

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Re: Bench progress
« Reply #14 on: June 29, 2015, 05:50:26 PM »
I took a single week off (finals week) over a month ago and I missed like two workouts a while back due to illness. I'm pretty consistent and I usually train 3-4 days a week.

It still doesn't explain why my bench dropped from one plate all the way down to 95 again though. I'm re-adding to get back up there, but progress has always been super slow on the bench for me.
EVERYTHING you put in your body matters IF you want to reach your maximum potential.