Question about progression on bench.

[Ducey]

Hey rip, just wondering about how I should progress on Benchpress. I am two weeks into the program, and have been progressing at 5lbs per workout on my bench. It may still be too early to tell as today was only my 4th time doing bench, but when i add 5lbs per workout I can do the first 2 set X 5 with no help. Everytime on the last set I need the tiniest push possible from a spotter on my last rep. From what I've gathered from the book and wiki, you should only be in trouble if your sets look along the lines of 5 reps, then 4 then 4 or less again. Again, I only struggle on the last rep of the last set. I'm just not totally sure how important the fact is that I need that fraction of a push on the last rep, last set.

Starting stats - 22 male, 6"2 161.5 lbs 11.7 % BF

Bench = 3X5 105lbs
(Will post other lifts if needed)

Today- 170 lbs, 14% BF

Bench = 3X5 120lbs

[Mark Rippetoe]

You should not need any help from a spotter on any rep of anything for at least a couple of months. The problem is that you're not eating correctly. "How does he know?" you ask. People that know they have gained 8.5 pounds in two weeks, having started at 6'2" and 161.5 pounds, and have increased bodyfat by precisely 2.3% do not eat correctly. Will not eat correctly. Perhaps cannot eat correctly.

[Kregna]

You should not need any help from a spotter on any rep of anything for at least a couple of months. The problem is that you're not eating correctly. "How does he know?" you ask. People that know they have gained 8.5 pounds in two weeks, having started at 6'2" and 161.5 pounds, and have increased bodyfat by precisely 2.3% do not eat correctly. Will not eat correctly. Perhaps cannot eat correctly.

Don't give up! I used to be one of those but after a year of fucking around I started the serious eating.
We just need constant berating!

[bpk356]

This thread interests me because I am in a very similar position:

Starting stats Feb 20 (4 weeks ago) - 22 male, 6'3 150 lbs 11%ish BF
Squat - 145 lbs
Bench - 135 lbs

Today - 167 lbs 13%ish BF (I'm just taping my waist so I'm really just shooting in the dark)
Squat - 195 lbs
Bench - 170 lbs

I have been eating 4400 Calories / 170g+ of protein a day. After a burst of weight in the first week, I have been seeing a pretty consistent half pound a day increase in body weight. Yet I constantly wonder whether I'm eating enough since rip mentions up to 6000 kcals a day in the "A Clarification" article.

[Ducey]

That's definitely a fair answer, I think my fat and carb content might be too high. I was 152 at this point last year, so this year I made the mistake of just wanting to gain weight and I packed in whatever I wanted basically. I find it tough getting in enough calories eating "clean", so my diet since I started consisted of a lot of grains, 2-3 liters of milk a day and 3 scoops mass gainer (700 calories) Throw in the odd scoop of PB, chicken breast, lean beef and that's basically all my diet was. Will scale back on the milk from now on, probably cut out the gainer shake and substitute in some more real protein items and some oats. My snacks are lacking due to the fact I have braces and cannot eat almonds/nuts etc. so I'm a little stumped when it comes to that.

[Mark Rippetoe]

Mass gainer? Have you looked at the ingredients??? Drop this, not the milk.

[elVarouza]

...my diet since I started consisted of a lot of grains, 2-3 liters of milk a day and 3 scoops mass gainer (700 calories)

All you're eating every day is grains, milk, and mass gainer???

[Ducey]

Okay dropping the shake definitely works, my bag is empty so won't buy another. Forgot to mention that I usually have pasta every second day, as well as eggs everyday. Like I said, pretty basic diet so the plan is to cut the bullshit out, and eat more of the goods (eggs,chicken, oats etc.). As for my rest, I get between 7.5-9 hours every night, a big improvement from before where I'd get anywhere from 5-10 depending on the night. Thanks for the input, greatly appreciated!

[hamburgerfan]

Don't give up! I used to be one of those but after a year of fucking around I started the serious eating.
We just need constant berating!

Aren't you still a vegetarian? If so, the berating doesn't seem to have worked.

[toonttm]

To the OP and bpk356, what I notice about threads like this is the starting weight seems to be high and then people wonder why they struggle so quickly. I am benching 180lb reasonably easily (which is more than I have ever benched in my life). When I started SS I set my bench at 80lb and kept adding 5lb a workout even though I was tempted to let my ego take over and add more. Seems to me that this may really be a case of slow-and-steady wins the race. As the book says, it is about letting your body make small adaptations.