Best Bench reps for strength, and other questions:

[rsnoble]

Ok im hearin sets of 5, sets of 6, sets of 3, and all of the above.

Im hearing 2x week heavy, and 1x week heavy.

What are your suggestions?

Also, Is it better to do tricep exercises on bench day, or make a separate day for them. I realize you should wait a day or two if you dont train the triceps on bench day, and my tris dont really get sore without direct work anyways. I however would not do close grip benches on any day other than bench day as it still works my chest somewhat.

My current program is
Monday Bench 3x5
db presses 3x5
Front military press 2x5 or 3x5 depending

Wednesday
Either straight bar or hammer curls 3x6
tri extensions 3x6

Thursday
Light bench 3x10

That's it. Keep in mind I just started up again, and im not taking steroids. Thus 2 heavy workouts/week is probably out of my reach. Ill probably be at mid 300s in a couple months and want to do over 400 eventually.

Any recomendations appreciated.

PS>>also would like a basic sprint routine, nothing overboard, 1x or 2x week.

 

[rsnoble]

I also don't like using weight tables. In the past they have been nothing but a disappointment. I do what I feel like doing, and dont need to get my ego smashed because I missed the poundage. It looks good on paper, but for me they seem way impractical due to many variables.

 

[IronLion]

you really need more heavy tricep work to bench more....if that is your goal

I would definately do the tricep work on bench day and I would do triceps 2x a week with one being a light bench day and the other a heavy

something like this (based on your routine above)

Monday
heavy floor press 8,8,6,4,3,3,1
heavy pin press (forearms perpindicular to ground) 5x5
tate press or weighted dip 3 x 8
military or seated ohp 4 x 6

Friday
Light Bench (50% 1 rep max)8 x 3
3 board press 5 x 5
tate press 3 x 8

 

[rsnoble]

cool thanks bro. Seriously im just trying to get back some strength then ill hit hard. Just looking for new suggestions in the meantime, i gotta change shit up.

 

[rsnoble]

And yes bro, you are right on more tricep work. Despite heavy benching /shoulder presses this week, and 3 sets super heavy extensions today, I guarantee tommorow they will only be slightly fatigued. And if they are sore, it will only be because I just started up again. In 2 weeks with this routine, they'll be ready again the next day. So yes, I think I need to fry the motherfuckers.

 

[cooligan]

Friday
Light Bench (50% 1 rep max)8 x 3

Hey, hope I'm stepping on any toes here and I don't mean to if taken that way. I've noticed a couple times that someone has mentioned speed benches and I just want to point something out for any new guys that are unfamiliar with Westside.

Speed benches are just that--fast. 3 reps in 3 seconds. Down fast and up fast. The idea is to work on moving the bar faster and faster all the time. Also, use 2-3 different grips over the 8 sets all of them being more narrow than your comp grip.

Anyway, sorry to interrupt. Just had visions of guys doing 3 reps with 135 and going, "WTF is the purpose of this?"

 

[spatts]

Did I miss something? Who mentioned Westside?

 

[rsnoble]

Hey, hope I'm stepping on any toes here and I don't mean to if taken that way. I've noticed a couple times that someone has mentioned speed benches and I just want to point something out for any new guys that are unfamiliar with Westside.

Speed benches are just that--fast. 3 reps in 3 seconds. Down fast and up fast. The idea is to work on moving the bar faster and faster all the time. Also, use 2-3 different grips over the 8 sets all of them being more narrow than your comp grip.

Anyway, sorry to interrupt. Just had visions of guys doing 3 reps with 135 and going, "WTF is the purpose of this?"

When I was 19 about every 2-3 months I'd do one set of burnouts after 3 sets of bench. The last time I did burnouts was 185x30reps. The last 5 or so I had help. I literally couldn't open a door that had a knob after that.

My goal is to just take it slow, and regain some of my former glory (heh I was happy with it) and then take it to the next level.

 

[cooligan]

Did I miss something? Who mentioned Westside?

Nobody. I just assumed that when people talk about 8 sets of 3 with 50% weight, they are talking about speed work, which Simmons has done for years and is recently more popular in the main stream.

 

[rsnoble]

Nobody. I just assumed that when people talk about 8 sets of 3 with 50% weight, they are talking about speed work, which Simmons has done for years and is recently more popular in the main stream.

No, what he means is 3 sets of 8reps x50%. It's a pretty common routine from what ive seen to do a heavy day once per week, and do that on the light day.

 

[t3c]

are you benching raw??

if you are...i would suggest some direct chest work even if you are benching with PL form

and more work on the bottom of your bench...like cambered bar benches of some sort

 

[cooligan]

No, what he means is 3 sets of 8reps x50%. It's a pretty common routine from what ive seen to do a heavy day once per week, and do that on the light day.

Doh!

I'm a dumbass.