Fuck my Bench Press
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| JohnGym |  | Fuck my Bench Press | 28-04-2012 @ 15:49 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Can anybody recommend a decent program which will help my Bench Press to man the f**k up? At 90kg bodyweight I would like to be able to bench 160kg. But I can't. | ||
| Gingy | | ... | 28-04-2012 @ 15:51 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | First off a 160 bench at 90 is MASSIVE! I reckon anyway. How many times a week are you training it? | ||
| Boar | | ... | 28-04-2012 @ 16:01 |
 Nothing left in the tank. Member 5, 25563 posts Administrator | hi john !! I used to enjoy just doing 5's ... love them 5's ... also i brought my grip in a bit OR you could slip into a bench shirt ! | ||
| EDCLARKE | | ... | 28-04-2012 @ 18:13 |
 not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | JohnGym said:Can anybody recommend a decent program which will help my Bench Press to man the f**k up? At 90kg bodyweight I would like to be able to bench 160kg. But I can't. so would I and I cant either. I very much doubt your going to find a program that will add 22.5k to your max . Probably the best thing is to pick a routine stick with it and slowly add the weight. Then do something different. | ||
| shanejer | | ... | 28-04-2012 @ 18:15 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | 160 tng? I love a nice single TNG followed by feet up pause work . And recently my slingshot has helped get me 180! Gives good confidence working with more weight | ||
| IainKendrick | | ... | 28-04-2012 @ 18:38 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | As Ed said no 'program' is going to make you bench great. Nobody can give you much advice unless they know what you are currently doing and what progress you've made in last few years? | ||
| Simeon | | ... | 28-04-2012 @ 20:21 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | shanejer said:160 tng? I love a nice single TNG followed by feet up pause work . And recently my slingshot has helped get me 180! Gives good confidence working with more weight using a slingshot is great for increasing confidence i find | ||
| Fazc | | ... | 28-04-2012 @ 20:57 |
 Sports an extremely muscular arse. Member 38, 6253 posts | IainKendrick said:Nobody can give you much advice unless they know what you are currently doing and what progress you've made in last few years? Yeah for a decent answer a little more background info is needed. I could certainly tell you what I did which helped my bench, mine was s**t for years, but it may not apply. | ||
| milsy | | ... | 28-04-2012 @ 21:49 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Just bench more.... I know it sounds dart but a lot of people find benching multiple times per week realy ups there bench work triples and doubles for sets between 6-12 with 80-90% a lot of people seem to thrive on that setup when it comes benching | ||
| IrishMarc | | ... | 28-04-2012 @ 22:09 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Your gonna get all kinds of advice from people with different experiences and a lot of it will be good. = Benching or variations - 2-3x a week (3 if your shoulder can take it) - Following a progressive programme that waves the loads (3 weeks getting heavier 1 week down etc) - Working on your line. - Using overloads like board presses and slingshot - Doing more bodybuilding work for your chest (flat dumbbell press is my favorite) - Doing some pause work - Building up your shoulders and lats so they are f**k off strong and big. - Getting a better arch - Gaining weight. All of these in a programme with help your bench. | ||
| JohnGym | | ... | 28-04-2012 @ 23:36 |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | Thanks for the replies. My history is pretty much all in my diary. I haven't trained for most of this year due to a ridiculous work load. My normal training program is the Madcow 5x5 method with a slight variation to include extra military and CGBP. This means I am benching twice a week, doing military twice a week and doing CGBP once a week. My all time 1rm is 137.5kg. My current PB is around 127.5kg. I would like to Bench at least 150kg this year at 90kg. At 32 years old, this should be possible. What I need is a decent plan to get me there... | ||
| Fazc | | ... | 29-04-2012 @ 02:16 |
Sports an extremely muscular arse. Member 38, 6253 posts | JohnGym said:At 32 years old, this should be possible. What I need is a decent plan to get me there... Based on that; what Irishmarc and Milsy said is pretty much what I would say too. In fact the things Irishmarc noted down are exactly the types of things I did to increase my bench too over the years. Listen to that guy! | ||
| ursus | | ... | 29-04-2012 @ 07:51 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | milsy said:Just bench more.... I know it sounds dart but a lot of people find benching multiple times per week realy ups there bench work triples and doubles for sets between 6-12 with 80-90% a lot of people seem to thrive on that setup when it comes benching when i was younger i did it everyday and it never harmed me , but that was more to get used to it and learning it. Once a week is nowhere near enough for a guy trying to master something...... a boxer wouldnt spar once a week would he . Learn to set up tight watch vids on great benchers getting into solid positions Work on finding good foot placement Pause evey rep for the next 6 weeks and see how that helps Try to improve your rep range at a lower weight (1 more rep a week) Floor presses Tricep work/cgbp Use the incline /decline benches (after flat)to increase overall chest strength Pased Weighted dips | ||
| n1ck | | ... | 29-04-2012 @ 12:54 |
 I don't have a plunger ! Member 2187, 334 posts SQ 155, BP 117.5, DL 190462.5 kgs @ 82kgs UnEq | Fazc said: Yeah for a decent answer a little more background info is needed. I could certainly tell you what I did which helped my bench, mine was s**t for years, but it may not apply. Nice Avatar | ||
| 93hopkinsonr | | ... | 09-05-2012 @ 14:10 |
 Mr.Potato deadlift Member 2675, 4636 posts SQ 300, BP 200, DL 300800.0 kgs @ 110kgs UnEq | ursus said: when i was younger i did it everyday and it never harmed me , but that was more to get used to it and learning it. Once a week is nowhere near enough for a guy trying to master something...... a boxer wouldnt spar once a week would he . Learn to set up tight watch vids on great benchers getting into solid positions Work on finding good foot placement Pause evey rep for the next 6 weeks and see how that helps Try to improve your rep range at a lower weight (1 more rep a week) Floor presses Tricep work/cgbp Use the incline /decline benches (after flat)to increase overall chest strength Pased Weighted dips ^^ agree with this can't argue with a man with a 240 bench haha... | ||