bench focused program

[mbag012]

so my squat is in the 450 region while my bench is 210. ive been stuck on 210 for a month now and ive decided that im not going to take any more bullshit from this lift. im going to really focus on it while maintaining my squat so im going to change my program until i can bench 400.

please critic me

monday:
1. MAX OUT on a bench press variation(usually close grip)
2. JM press, 5sets of 5reps
3. kroc rows, 2sets until fail
4. military press, 3sets of 10.

wednesday:
1. go up to 90% of the max effort on monday. so if i bench 200 on monday id bench 180 on wednesday
2. close grip bench press, 5sets of 5reps.
3. lat pulldowns, 3 sets until fail
4. one armed overhead db press, 3sets of 10

friday:
1. Speed benching, 12sets of 3reps at around 50-70%(in a pendulum wave) of 1rm on the monday.
2. pause press, 12 sets of 3
3. pendanly rows. 5set of 5

saturday:
1. max out of squat
2. speed squat 12sets of 2
3. good morning, 5sets of 5
4. abs - until i fail

I have no idea what im doing but itll be great if people can help me out. its basically the 5x5 except i replaced the squat with the bench press and i added in a day to focus solely on the squat.

 

[tryionlannister]

Couple of things bud.
I did five by five type thing for awhile but my body adjusted to it and I stopped growing. I recently switched to a program called buckeye bench. And my bench is going way up again. Google it and its easy to find.

I think you might be doing chest too often JMHO. I do chest once a week and my bench is increasing

also I think it's odd that your squat is that high and your bench is that low. When you do your squats are you going parallel? Or are you like most gym goings who barely squat down and think their strong as hell because there moving 400 lbs 3 inches.
I don't mean this offensive at all so don't take it that way. I've just seen so many guys tell me that they can squat x amount and then I see them squat and they do are not even close to parallel

 

[Evan Tipps]

I see a shoulder injury in your future.

 

[joeblow12345]

Way too much bench volume. Developing a 400 lb bench takes years of hard work. At 210 lbs your still at a beginner level and most likely the main issue here is bad technique. If you fix that then you will make some progress immediately. I'd like to see video of you benching so we can critique it? At this point I recommend a simple 531 program.


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[mbag012]

i squat 2-3 inches below parallel in the wide stance squat.

the bar is very stable when going down during the bench. the first 4 inches off the chest is where i always fail, once i get the bar 3-4inches off the chest the bar just shoots up towards lockout. this is why i decided to incorporate pause benches in my program.

 

[joeblow12345]

i squat 2-3 inches below parallel in the wide stance squat.

the bar is very stable when going down during the bench. the first 4 inches off the chest is where i always fail, once i get the bar 3-4inches off the chest the bar just shoots up towards lockout. this is why i decided to incorporate pause benches in my program.

Ok that tells me your lats are lacking as well as shoulders and pecs. Your setup probably needs work also. You need to lower the bar with your lats while tucking your elbows. I would definitely incorporate pause benching as assistance work and pin presses. Set up in a power rack and set the pins right above your chest then just press out the hole. After a rep let the bar come to a complete stop on the pins and do another rep. Use about 60-70 % for these. On your speed day I'd do all my speed sets with a complete pause. For assistance work focus on heavy rows, ohp, and db bench.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[mbag012]

oh ok thanks for the tips man

so i scrap this program and continue with whatever i was doing before?

 

[joeblow12345]

oh ok thanks for the tips man

so i scrap this program and continue with whatever i was doing before?

Like I said earlier a simple 531 program for bench and ohp will be a good option IMO. I would add in those
Assistance exercises on those days. And lower your starting 1rm to 190 and base the percentages of that. That way you can handle the workload.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[Buildingup24]

5/3/1 will take you to a 315 bench--

consider a smolov jr for bench down the road too.

 

[ramnares]

Just an observation, what's with the close grip benching? Close grip emphasizes work on the triceps while a wider grip focuses on chest.