Get your Bench UP

[Jumbo]

Program that someone gave me when i first started lifting last year, i know that part of why it worked so well for me the first time was having newbie gains.........but its worked well for others that i gave it to, so i thought i'd share it here.

My starting max at the time was 225, i had done basic pyramids up to that point.

Its a 5 week program to get your max bench up.

Week one start w/ your 5x5 max. At the time mine was 205 lbs.

first, test your onerep max on bench, see where its at, then following weeks go........
week 1- do 5 sets of 5 reps........heavy as you can w/ out failing.
week 2- increase weight 10 lbs and do 5 x 4
week 3- add another 10 lbs and do 5 x 3
week 4- add 10 more lbs and do 5 x 2
week 5- do a one rep max, i'd be surprised if its not 20 lbs higher then before.

Mine went like this
starting max-225 lbs
week 1- 5 x 5 @ 205 lbs
week 2- 5 x 4 @ 215 lbs
week 3- 5 x 3 @ 225 lbs
week 4- 5 x 2 @ 235 lbs
week 5- one rep max @ 275 lbs
+ 50 lbs to my onerep max.

Like i said i was a noob, so my strength blew up fast, if i were to try again results wouldn't be so dramatic, but they'd be good nontheless as it has helped many others add 20 lbs or more to their max in just over a month. My starting weight used for week one was oddly close to my posted first max, i had 2-3 weeks of lifting in between first max, and starting the program..........i'm guessing thats why. Good luck for anyone who wants to give it a try.

[Jumbo]

i forgot to mention, add some secondary excersises to this like you would if you were doing 5x5 or any other training routine.

I.E............inclines, declines, dips..........whatever you'd like to mix w/ it.

I did dumbell inclines for 3 x 8
and various machine presses for last excersise.....3x8 as well.

[littlelouie]

That is impressive bro, 50 pounds is a big jump....

[Jumbo]

Originally Posted by littlelouie

That is impressive bro, 50 pounds is a big jump....

thanx bro.............especially for a natty.

[littlelouie]

Oh hell yeah, I would love to add 50 pounds to my bench, that woudl put me in the 400 club, oh well maybe in the next year or so i will get there.....

[Oderus Urungus]

I might have to give that a try. I didn't want to try and max out for at least 2 more months, but I feel like my bench is stalling.

One thing I've noticed is that when I kill my tris on Thursday, my bench on Monday seems a lot stronger.

[Jumbo]

Originally Posted by littlelouie

Oh hekk yeah, I would love to add 50 pounds to my bench, that woudl put me in the 400 club, oh well maybe in the next year or so i will get there.....

why don't you give this program a try then, you might not get 50, but i bet anyone who does it...........and sticks w/ it ( not missing workouts, eating enough.....etc.) will add atleast 20-30 lbs. I'd bet money on it.

[littlelouie]

Originally Posted by dapimp2

I might have to give that a try. I didn't want to try and max out for at least 2 more months, but I feel like my bench is stalling.

One thing I've noticed is that when I kill my tris on Thursday, my bench on Monday seems a lot stronger.

I always do tris on chest day so I dont have to hit them as hard and they have good recovery time, i hit every BP every 5 days though so i have to do it this way........

What style of training are you doing that your bench is stalling? A good thing to do that helps is just toss on those 2 1/2 plates on each side everytime you bench and it will go up over time, they do add up over time and get quite heavy!

[littlelouie]

Originally Posted by Jumbo

why don't you give this program a try then, you might not get 50, but i bet anyone who does it...........and sticks w/ it ( not missing workouts, eating enough.....etc.) will add atleast 20-30 lbs. I'd bet money on it.

I have been doing DC now for about a year and have not really maxed out in a long time. I also workout alone so maxing out is a pain to ask someone to help spot me and all so i keep my WO weight at 300 or below before i need a spot, i get a lot of looks when i have say 295 on there and people ask "hey man do you need a spot" and i say no i am ok, i am just gonna rep it out a little....they look at me like i have three eyes, maybe too much test, LOL!!!!

[littlelouie]

Also want to add there are a few guys at my gym already in the 400 club and i think one guy in the 500 club so these are ok numbers for my size but no where near the best in the gym.......one guy puts on 415 and reps it out like it is 135, unreal!!!

He asked me to spot him one day and i was nervous thinking "if he cant get this up then how the fuck am i gonna?"