WS stagnant bench

[leatherface]

alright, after you bench go straight into triceps, pick two exercises. dont do negatives.

For the first 4 weeks of WS I did do that, but my weakness was about 1 inch off my chest so i tried to emphasize my lats more.

as far as chest work, you can do dumbell presses, illegal wide benches, etc.

Do you think just adding in a chest exercises every DE/ME bench day would be more beneficial than doing the 5x5 or 4x4 thing i mentioned?

Thanks for the input guys Keep it coming

 

[leatherface]

What about this for next week? I tried to use more reps on DE day, and i incorporated some chest exercises in there.

Week 7 - current weakness bench = 3-4 inches off chest
Monday (ME squat)
Deadlifts: work up to 1RM
Box Squats 3 sets, 3 reps, 3 min rest
Goodmorning 3sets, 3reps, 2 min
Glute ham raise 3sets 6 reps, 2 min rest
Abs 4-6sets
Grip work - plate pinch

Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 40% of 1RM + minis pause at bottom 1 min rest using 3 grips
Incline Bench Press 3sets 5reps 2 min rest
Close Grip 3 Board Bench Press 3 sets, 5 reps 2 min rest
Reverse Barbell Row 3sets, 5 reps, 2 min rest
Snatch 3sets, 3 reps, 2 min rest
Plyos -

Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM 1 min rest
Speed Deadlift 6sets 2rep, 1 min rest
Glute Ham Raise 4 sets 6 reps, 2 min rest
Abs, 4 -6sets
Plyos -

Friday(ME bench)
Incline Bench Press: work up to one rep max
Flat Bench Press 2 sets 3 reps 2min rest
Pull ups close/in 3sets 3 reps 2 min rest
Dumbbell Overhead Press 3 sets 3 reps, 2 min rest
Wide Reverse grip 5 board Press 3 sets 3reps, 2 min rest
Grip Work - Board Walking

 

[leatherface]

bump, any opinions?

 

[Numani]

the thing that gets my attention straight away is:

1) up the volume on your back and triceps work. look for 5sets of 8reps. row to grow. same plane as your bench. drop the pull ups/pulldowns.

you seem to be concerned with only doing low reps. build some mass on the assistance exercise.

drop the negatives, drop sets and supersets.
the only place that you look to up the intensity or pace of the workout is on the assistance moves. there you can have 2minutes rest or 15 seconds whatever takes your fancy.

on DE/ME exercises the rest period is generally fixed obviously.

your squat day exercises look good as does the sets and rep ranges.

just my $0.02

 

[muscledog95]

why should he drop the pull ups? Pull ups are one of the best lifts for the back

 

[Numani]

why should he drop the pull ups? Pull ups are one of the best lifts for the back

pull ups are a great exercise. no doubt.

the key thing is his volume is too low. 3sets of 3reps...is not enough.
i do not know his strength levels..maybe he is developing it on this exercise...but if not...up it.get a total rep count near 40 reps.
though the original question relates to improving his bench press and the Westsiders do think that rows in the same plane as bench have more carry over. i think the same.

 

[Liftbig]

i like to train my lats from all different angles, often i end up doing pulldowns more than rowing. either way as long as my lats are strong is what im concerned with. find a bunch of lat exercises you like, and seem to work the best for you and rotate those. my favorites are, pulldowns with various bars, CS rows, camber bar rows on flat bench, standing lat pulls.