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Bench workout.

blue77 Posts: 182 Joined: 2004/10/10	2006/09/04, 03:10 AM Tell me if this is a good routine to stay with,I did 15pushups for a warmup,Then I did 5 singles with 90%of my 1Rep max,then I dropped 30lbs and did 3 sets of 2,Then I dropped another 3olbs and did 3 sets of 5. This was my heavy day for chest,which is on saturday.
	2006/09/04, 06:13 PM I would use more warm up sets than that...like 3-5 actual bench warm u sets depending on what you're benching...or at least 15 push ups, empty bar, bar+25s, ....generally jumping more than 50lb is tough between sets...but whatever works for you. Also you got volume pretty high....not sure if you want it that high....instead of 3x2 and 3x5.....after u do 5 singles, try doing a couple high rep sets....or do some supplementary exercises... like lockouts, closegrip bench, board presses, dips, etc...Try adding a set of 90% every week or so to the 5 you're doing(or cut rest between sets)..after you get to about 8-10, I would increase the weight...or I would rotate to doubles or triples, or switch to a bench variation....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/09/04, 09:51 PM Kind of high volume. After doing 5 reps of 90%, I wouldn't recommend doing so much. This could depend on what you are benching already, since 30lbs could be a lot or less than 5%, depending on where you are at. -------------- Iron and chalk.
blue77 Posts: 182 Joined: 2004/10/10	2006/09/15, 01:06 PM I met five single reps at 90%,it is an extreme workout used by the old timers,but it is a shocker to get your muscles back in order to grow after not responding to anything else, any more advice would be helpfull,and take care.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/15, 11:28 PM You wanting to grow or get stronger? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
blue77 Posts: 182 Joined: 2004/10/10	2006/09/21, 12:17 PM Iem trying to get stronger,this is a powerlifting site,this routine was used quite some time ago,by the old time strong men,is it still in service today.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/09/21, 09:48 PM be weary of anything "old school". Usually these terms are a marketing ploy. 5 years ago we didnt know near what we know now. Why wouldn't you take advantage of it? There is nothing wrong with doing 5 singles @ 90%, I did it today only 2 weeks after a dislocation. However, its doing that and then doing everything else that will get you. But hey, "shock" the muscles. -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/21, 11:00 PM if your working for one rep...and to make that better..hows doing push ups help, especially when your trianing for speed and push ups with that many are more endurance. mayeb 2 or 3 clapping push ups..or laying on yoru back throwing a bedicine ball as high as possible 2 or 3 times might be better. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
blue77 Posts: 182 Joined: 2004/10/10	2006/11/01, 02:27 AM Wwestler125 I havent been to weary of the old school theary,but what you say,sounds like a good ploy,take care of your dislocation.
	2006/11/01, 07:24 AM just to add a bit more....perhaps prioritizing OHP or back work will also significantly improve your bench....depending on where your weaknesses are...
adalos Posts: 174 Joined: 2006/02/04	2006/11/01, 11:03 PM what weakness is represented by getting stuck right in the middle of your press? i can get weight off my chest, and if i get it past the halfway point, i know i have the lift. but my sticking point seems to be right in the middle and i have the strong desire to twist my body and push off my shoulder more to complete the movement.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/01, 11:51 PM its weakness off of the chest, don't confuse it. The only reason the weight even leaves your chest is because of the stretch reflex. Give a 1 second pause on your chest, then see where you fail. -------------- Iron and chalk.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/11/02, 02:04 PM Wrestler didn't you post something one time that listed various weakpoints/sticking points and the cause of them? I looked for it everywhere and couldnt' find it. I think that would be helpful here, and I was looking for it also for both squat and bench.
adalos Posts: 174 Joined: 2006/02/04	2006/11/03, 09:27 AM so what should i do to improve that weakness? ============ Quoting from wrestler125: its weakness off of the chest, don't confuse it. The only reason the weight even leaves your chest is because of the stretch reflex. Give a 1 second pause on your chest, then see where you fail. =============
	2006/11/03, 03:09 PM try benching with a wide grip....thumbs on the outer rings.... Partial ROM with heavier weight.... HEAVY DIPS leaning forward
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/03, 06:04 PM 2 of those 3 are tricep dominant menace. Wide grip bench press, db bench press, shoulder press, and lat work will all help with getting weight off your chest. What will work best will depend on your individual weaknesses. -------------- Iron and chalk.
	2006/11/03, 08:33 PM Wide grip bench is fairly chest dominant Partial ROM bench(bottom half)...focuses on strength of the chest also Dips <leaning forward> is a chest heavy exercise...at least the way I do it....no way in hell could I go through full ROM if this was tricep dominant exercise given that lockouts are my weakness in bench..... DB bench may be useful utilizing extended ROM...you can also try some heavy DB Flyes... I agree about strengthening lats to help with the spring at the bottom....BORS and dynamic rows should be good for that...Chins/Pull Ups to a slightly lesser extent... Would be good if you could video tape yourself benching....so we could see it.... good luck
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/11/04, 12:29 PM You said parial with heavier weight. If you can do a lower half partial with more weight than you can full press it's time to bring up your triceps. Probably a good suggestion with the video. -------------- Iron and chalk.
adalos Posts: 174 Joined: 2006/02/04	2006/11/04, 08:59 PM i'm out on the road now, so there's no way to show a video of it at the moment. also, i use this 1 rep max calculator alot: http://www.exrx.net/Calculators/OneRepMax.html it's usually dead on, but with bench, my one rep max is quite a bit lower than what it says i should be able to do. i can generally crank out 10 reps at 130 pounds, which should put my 1 rep max at almost 175, but i can just barely put up 160. does this sound like a stabilizers weakness? i definitely feel much less in control of the weight when i get over 150.