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Bench Workout

gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/19, 03:00 PM My bench workout for Friday Bench: 355 x 6 x 3 2.5 min TBS Close Grip Bench 315 x 6 x 3 2 min TBS Physioball DB Bench 80 x 20 x 3 2 min TBS 1-arm DB Shoulder Press 25 x 20 x 3 no rest Push downs 150 x 6 x 3 1 min TBS Body building circuit Abs
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/15, 09:48 AM I am on a new lifting cycle for my bench. I am dropping the dynamic effort work for a little while so I can focus on getting my left shoulder healthy(old FB injury). Anyway, here is my chest workout for the day and for next week so you can see the differences and similarities: Today 50% of all 1RMs and 1 min of rest between all sets. Bench 275 x 10 x 3 1 min TBS Incline 185 x 10 x 2 Decline 275 x 10 x 2 DB bench 80 x 10 x 2 Cables 70 x 10 x 3 Abs Next week 55-60% of 1rms and 1.5 min TBS Bench 315 x 8 x 3 Incline 225 x 8 x 2 Decline 315 x 8 x 2 DB bench 110 x 8 x 2 Cables 100 x 8 x 2 ABS
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/15, 09:50 AM I will post these 2 weeks at a time for those interested in blowing their bench up. This is also a great way to put some size on. I will train my chest once per week for the next 8 weeks. I will probably do the same for my legs after this 8 week cycle is over. I am currently doing the dynamic-max effort work for my legs.
fryer91 Posts: 441 Joined: 2003/09/29	2003/12/15, 10:36 AM gatormade: I do not have access to cables. Can one replace them with another movement/exercise? My flat bench has been going down; while incline & decline have been going up...You got me, I have no idea why this is; maybe it is the military I started a couple of weeks ago.... I have used your speed bench workouts; they are fantastic... I was given a bench workout back in 1986 by the strength and conditioning coach at our state college...It worked great, but found that after awhile, my shoulders started to bother me... Let me know if I can replace the cables with another exercise... I would love to give this workout a shot.
fryer91 Posts: 441 Joined: 2003/09/29	2003/12/16, 11:24 AM bump
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/22, 11:14 AM Try DB flys
fryer91 Posts: 441 Joined: 2003/09/29	2003/12/22, 11:17 AM Thanks
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/24, 12:49 PM Bench workout for week 3: Bench 355 x 6 x 3 2min TBS Incline 275 x 6 x 2 2min TBS Decline 355 x 6 x 2 2 min TBS DB Bench 140 x 6 x 2 2min TBS Cables 10 x 4 45 sec TBS
snoopy13 Posts: 239 Joined: 2003/11/15	2003/12/28, 01:39 PM Hi Gatormade My max bench press is 320 and when I calculate 50% of my 1rm and so on all the number are impossible for my to put ont the bar. For example 65% of 320 is 208lbs and i cant put that on the bar. What should I do? Also your are putting up some very good numbers on bench. Keep up the good work.
Jdelts Posts: 1,218 Joined: 2003/10/19	2003/12/28, 04:14 PM Round off to the nearest pound that that you can put on the bar. Example: If you get a 65% of 1rm = 208, then go 205 or 210...no big difference. -------------- May the lift be with you.
snoopy13 Posts: 239 Joined: 2003/11/15	2003/12/28, 07:15 PM Thanks alot JDELTS I appreciate it
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:49 AM Here is what I did two nights ago: Decline Bench 315 x 3 335 x 3 355 x 3 375 x 3 390 x 3 405 x 3 420 x 1 430 x 1 440 x 1 1 - 1.5 min TBS DB Floor Press: 135 x 5 x 3 1.5 min TBS Bench Press 225 x 20 x 3 3min TBS Front raise to side rise 10 x 10 x 3 on each arm for each exercise. I perform all the sets for front raise first. The rest for one arm is while the other is working then I do the same for side raise. BIG burner! Push Downs 120 x 10 x 3 1min TBS Heavy abs
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:46 AM Read these posts!
gatormade Posts: 1,355 Joined: 2003/10/01	2005/02/28, 11:30 AM bump
gatormade Posts: 1,355 Joined: 2003/10/01	2005/02/28, 11:30 AM Look at the westside post for a template.
	2005/02/28, 03:26 PM gatormade when doing board bench press...is it alright to use light momentum by tapping the board or must the bar come to a complete stop as it would when doing floor presses?
gatormade Posts: 1,355 Joined: 2003/10/01	2005/03/01, 10:01 AM I like to pause and press. I think you get more out of that then touch and go.
SportsPlayer Posts: 1 Joined: 2005/12/05	2005/12/05, 10:05 PM Hey I just maxed out at 200 lbs nd I was wondering what workouts I should be doing to increase my max. If you think thats a light weight just remember I only weigh a little less than 145. Anyways my weight training teacher at school has us doing 3 sets of 10 or so reps. Any Suggestions? -------------- -ROB-
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/12/05, 11:56 PM I way 135-140 and I'm maxing 265... Don't ever let your size hold be an excuse... My suggestion. Maybe you should read the rest of the thread. -------------- If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
coolnatedawg Posts: 813 Joined: 2005/03/09	2005/12/07, 06:16 PM dude... your doing good, and like wrestler says, dont worry bout your body weight. i weigh 183 and i still cant max 200... i am 6'2 tho... but even still your doin very well- the average american male only lifts 135 or so...
	2005/12/07, 08:14 PM if those numbers are raw....that's pretty sick wrestler...very impressive...going to be cool to slap on those 25s pretty soon....:)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/12/07, 09:32 PM Oh yes it is. I can't wait for my first workout where I do a couple sets of 225, and then work up to 275. In a gym where most people are barely doing 135, I love the looks I get. I think I hit a brick wall at 265 though. Time to reevaluate my training. I don't know if my shoulders are ready for it yet, so it's time to build a stronger base. And yes, raw. I'm not strong enough to use a shirt yet, at least not in my opinion. -------------- If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
TBass Posts: 2 Joined: 2006/01/13	2006/01/13, 02:57 PM I've been able to bench 290 for quite a while now and I want to get stronger. Can someone sugest a good workout to do. I can't seem to get over this platue.
	2006/01/14, 04:13 AM Where do you get stuck? are you trying to get stronger? do you use powerlifting form when benching? How's you nutrition like? 290@5'8 and 140lb is very impressive...what is your body fat %? Was that bench done in a shirt or raw?
TBass Posts: 2 Joined: 2006/01/13	2006/01/14, 03:49 PM Im trying to get stronger. I have never used a shirt before I don't know my body fat% and i don't use powerlifting form.
TimDuncan Posts: 3 Joined: 2006/01/19	2006/01/19, 05:32 PM a little help..... am trying to return to power lfting after a long layoff due to a complete rotater cuff tear, my bench before the injury was 450, although i still retain alot of strength, my shoulder will not allow me to heavy bench, the strange thing is i can do 200 lbs on close hands to work the tri,s..and no problem, go to bench and pow, automatic pain, anything over about 160 just tears me up, have tried different grips, different dropping points (neck to nipple area) but still cant seem to get the shoulders to cooperate..any suggestions
	2006/01/19, 08:07 PM oops...logged out and double posted...:/ would one of the mods kindly erase one the double posts.....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/01/19, 09:29 PM Hows your range of motion in your shoulders and pectorals? Have you had an assessment done by a Physical/Occupational Therapist? Have you tried overhead pressing? What kind of weight? How bout pull ups? This will help to assess your problem. -------------- Pain is only temporary, it is in your mind. If you can still walk, then you can still run. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
TimDuncan Posts: 3 Joined: 2006/01/19	2006/01/20, 03:23 PM thanks for the advice, yup ,did 6 monts rehab thru a sports complex here localy owned by the hospital that did the surgery, my range of motion is 100 percent, i spend a huge amount of time stretching and making sure the rotater is warm before i lift, ,seated military lift i do 3 works sets with 160 0r better, can bench with dumbells , 3 work sets with 60 lbs and no problem, was cleared by the surgeon and family doc to return to lifting, and last but not least i do the streghtening program for the rotater cuff, but i guess at 44 you dont heal as you did when you were 24, thanks for the advice.........
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/01/20, 04:47 PM If your thinking you have 100% ROM, you don't understand what I am asking you. Military press is not done seated. The military press as a rule is done in a "military" stance. How much can you do in a bent row? And how much can you do with a 90% external rotation for an 8rm? -------------- Pain is only temporary, it is in your mind. If you can still walk, then you can still run. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
	2006/01/20, 06:35 PM full rom for military press is down to the chest? like for push/press minus the leg assistance? I suggest you do what doesn't hurt.....use DBs for now....Also you're using DBs which are light compared to the weight you use in barbell bench press....perhaps it's one of the reasons why it doesn't hurt.............
TimDuncan Posts: 3 Joined: 2006/01/19	2006/01/20, 08:02 PM yes 60 lb dumbells are lighter, even the 2 combined is a 40 pound diff, i do a modified version (seated) of the military for 2 reason, 1st it takes pressure off my lower back and 2nd my ceilings arnt high enough (have to work with what ya have)i do take them to the chest, ..as far as the bent row im doing 135 for work sets at the moment, ..not jumping in to heavy, except for the Tri,s wich can take a fair amount of abuse, am using a 10lb hex weight for the 90 percent rotational exercise,(i think thats what you were asking, thanks again for the advice,
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/01/20, 08:21 PM Based on what you have given me, your supporting musculature should be capable of handling the bench press, however, something is hurting you none the less. I advise having an MRI done to make sure that when you injured your rotator cuff there were no other problems. Something like this is very difficult to diagnose over a forum. -------------- Pain is only temporary, it is in your mind. If you can still walk, then you can still run. ============ Quoting from 7707mutt: The squat cage is holy ground. ============