Making the grade
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| Tekken_Player |  | Making the grade | 30-01-2016 @ 10:02 |
A bit podgy Member 5988, 12 posts | Hi all, new to the forum. Started strength training based on copying the 5 X 5 strong lifts program. Workout A is bench, squat and barbell rows. Workout B is squat, deadlifts and overhead pressing. Since my main lift is bench and I want to increase it the most, I'm confused on how to train anymore. I started doing 5 X 1 heavy singles about 2 weeks ago of 130kg, since my one rep max is 140kg, which I can't achieve consistently. Someone said heavy singles training is best, some disagree. Some say 5x5 is frowned upon and doesn't work. Some say it does. My personal best is 140kg bench, 120kg squat and 140kg deadlift. I know they might seem laughable to most members on here but I'm going to be honest instead of making up numbers. It is my hope that in being honest with you I will get honest advice. A little about me, I'm 5'8, 17 stone, typical barrel chested endomorph. Nutrition is I eat whatever I want, although I do try to aim for 300g of protein a day and I won't hold back when it comes to sugary treats and junk food. I'm natural and have never once taken any gear. I love lifting heavy slag iron more than any other "train for the pump" and isolation exercises I wasted years doing. It's like something just clicked. I want to be a powerlifter. I've been told by some lads in the gym in order to increase my bench I need to "dead bench", floor press and floor skull crush for tricep strength. However in my current 5 X 5 workout routine which requires I workout 3 times a week one day off in between workouts, alternating workouts A and B, I can't find anywhere to incorporate the movements above. If I do them on bench day, it's too much. If I do them on the other day my bench will suffer next workout, and if I devote a day to it then I'm only training the 5 X 5 once a week. A friend has told me to do push pull legs, but that would mean training bench, dead bench, floor press, and overhead press all in one workout, barbell row and deadlift in another and then legs on their own; the workouts don't seem balanced, or are they? Can anyone tell me what they'd do or how to prioritise the training with a focus on bench? Thanks all | ||
| dannyboy73 | | ... | 30-01-2016 @ 14:58 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | Post Edited: 30.01.2016 @ 14:59 PM by dannyboy73 your a big lump, 140 you should trash with the correct methodology.there are some very experienced powerlifters on this form that can help. I prefer to train around the 80-90% mark. Last year i was doing close grip 140k so as an example i would do 1 workout between 100-110k 8 x 3 reps for speed (sometimes with a resistance band as well) and the second workout 110-125k 3/5 sets of 2, 3 or 5 reps depending on how my shoulders felt. supplemented with heavy dips 5 sets once a week and pavlov press 5 sets..and that's about all for chest! no reason why you cant do shoulder press the same session. | ||
| Brett_H | | ... | 30-01-2016 @ 17:21 |
| Avatar not found Member 5959, 33 posts SQ 200, BP 172.5, DL 260632.5 kgs @ 100kgs UnEq | I recently came back to training, with an injured shoulder, I started with 6 sets of 10 of whatever I could manage, first 2 weeks with 80 / 90 kg, then i did 100kg until i was comfortable enough to do 110 / 120 etc. I found a workout for chest which was 5 x 5 but no the basic compound movement one you are using, I mixed it up a bit, as i trained 6 days a week. I think it was something like 5x5 barbell bench, then flat dumbells, incline barbell, dumbell flies, and pullovers. On the second day i do Decline barbell bench, incline dumbells, "peckdeck", Narrow Grip "Zed" bar press. I'm only 3 weeks into the 5x5 thing but currently doing 5x5 140kg flat and 160kg decline (issues on incline as my shoulder is still quite weak). I find that more working reps has better gains than just the 1 working rep but i would just find a routine that suits your training style, one that works the best for you, as everyone is different | ||
| Wayne_Cowdrey |  | ... | 30-01-2016 @ 18:39 |
 Still got a little bit of strength Member 400, 22063 posts | "This is Ground Control to Major Tom. You've really made the grade." Welcome to Sugden  | ||
| Funky_monkey | | ... | 16-02-2016 @ 13:24 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 16.02.2016 @ 13:25 PM by Funky_monkey Tekken_Player said:Hi all, new to the forum. My personal best is 140kg bench, 120kg squat and 140kg deadlift. A little about me, I'm 5'8, 17 stone... I want to be a powerlifter. Can anyone tell me what they'd do or how to prioritise the training with a focus on bench? Thanks all If you want to be a powerlifter, and your bench is bigger than your squat (squat isn't BW) then I'd have a look at priorities.. Also, the biggest benchers in the UK (Dave Beattie, Andy Bolton, Craig Coombes, Sam Solomi, AMH Power on here and even Jay Pateman who used to do be a bench only guy) all had/have respectable squats. Gene Rychlak hit 1,000lb squat and exclusively competed in bench only. No leg drive = pants bench. | ||
| scruffmcbuff | | ... | 25-02-2016 @ 10:53 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | Funky_monkey said: No leg drive = pants bench. This. Over looked by so many. And still something i have to keep in my head when going for a heavy(ish) bench | ||
| JackRevans | | ... | 25-02-2016 @ 11:13 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | mirin squat:bench:deadlift ratio | ||
| matthewvc | | ... | 25-02-2016 @ 12:08 |
 ‘downsizing’ Member 5704, 3234 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | are you planning to do bench only? only your split is so unbalanced for a 3 lift competitor. bringing squat and deadlift up instead of focusing even more on bench, will bring bigger gainz to your total | ||
| Funky_monkey | | ... | 02-03-2016 @ 11:20 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | matthewvc said:are you planning to do bench only? only your split is so unbalanced for a 3 lift competitor. bringing squat and deadlift up instead of focusing even more on bench, will bring bigger gainz to your total With those figures, putting more emphasis on squat and deadlift would add more to his bench than focussing on bench alone. Stronger back and stronger legs generally = bigger bench. I'm willing to be the top paralympic benchers can do some big lat pulldowns row variations. | ||