View Poll Results: What were your bench press 3x5 work set weights (in pounds) at the end of SS

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  • < 200

    16 29.63%
  • Between 200 and 225

    14 25.93%
  • Between 225 and 250

    15 27.78%
  • Between 250 and 275

    3 5.56%
  • > 275

    6 11.11%
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Thread: Ending Linear Progression Bench Press Work Sets Poll

  1. #31
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    Quote Originally Posted by Dillman View Post
    I am still going with 215 being my last work set. My body weight is 203.5 so I certainly am not limited to a body weight bench. For you guys that stopped LP below 200 was your bench above or equal to your body weight?
    Do you think you were DTP or had problems getting sufficient recovery (sleep, food, etc)? For me my kids often screw up my sleep. Also do you think your age (if you are older than 35 or 40 perhaps) reduced your recovery capacity?
    Not trying to pick on anybody or a group just curious what factors, other than the weight getting too heavy, led to stalling on SS LP type of training.
    Bench was almost bodyweight for 3x5. I was DTP, even though I had a severe case of elbow tendinitis from squating. I added around 45 lbs of bw during my LP. Age at the time: 26.

  2. #32
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    I have twice got to 110kg for significant periods of time, both times my body weight was around 80kg. The first time I was in the Army in the early 1990s, I don't remember what sort of programming I used if any, probably it was the four million pushups we did.

    The second time was earlier last year, I'd started with the empty bar and if I could complete the target reps, added 2.5kg next workout. I first missed reps around 80kg, I think this was the "bodyweight barrier" which people encounter in bench and squat quite often, psychological. I just spent a month adding sets of 1-3 reps until I got to something like 5,4,10x3, and then I was able to do 82.5kg 3x5 with ease. The weight flew up without trouble then until 95kg, so I did the same again, it only took two weeks this time, then steadily up to 110kg. To be honest I did a single set of 5 with 110kg, and repeated this weekly for 6 weeks then stopped.

    Probably I could have gone further but I was content with matching at 39 what I'd done at 22, and really I don't give a shit about bench press anyway. I doubt I could have gone a lot further, my squat was only 140kg after all, and I have never actually attempted anything heavier. But whether the mind fails or the body fails, either way you fail. So we can say I failed at 110kg, or 243lbs.

  3. #33
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    Quote Originally Posted by Kyle Aaron View Post
    I just spent a month adding sets of 1-3 reps until I got to something like 5,4,10x3, and then I was able to do 82.5kg 3x5 with ease. The weight flew up without trouble then until 95kg, so I did the same again, it only took two weeks this time, then steadily up to 110kg. To be honest I did a single set of 5 with 110kg, and repeated this weekly for 6 weeks then stopped.
    So you did one set of 5, ons set of 4 and then 10 sets of 3? Just trying to get some ideas on bench progression, that's why I'm curious.

  4. #34

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    I think it all comes down to structure and how much you are willing to eat.

    When I first started friggin around with weights last summer I had absolutely no ass and weak lower back (for pressing). Worked on that shit a bit and found that if you have a base it gives you room to grow and get stronger at the rate needed for LP.

  5. #35
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    Quote Originally Posted by LeonidasfromSparta View Post
    So you did one set of 5, ons set of 4 and then 10 sets of 3? Just trying to get some ideas on bench progression, that's why I'm curious.
    Yes.

    I simply remembered the principle, always do more than you did before, even if just 1lb or 1 rep. First try to add weight, if you cannot add weight add reps, if you cannot add reps add sets. Thus something like,
    77.5kg 5,5,5 - great, time to add weight
    80kg 5,3,1 - WTF, it's only 2.5kg more, oh well I did more weight
    80kg 5,4,3 - I didn't get 3x5 but did get more reps, all good
    80kg 5,4 - fuck this, I'll just do more sets - 3x3
    80kg - this time I won't even try to do a 5th rep in the second set, I'll just do more triples afterwards - 5,4,5x3
    80kg - same as before - 5,4,8x3
    80kg 5,4,10x3 - alright next time I should be right
    80kg 5,5,5 - awesome
    82.5kg 5,5,5 - that went up easy, wow

    That's an abbreviated version but it gives you the idea. Always try to add more weight for the target reps and sets. If you can't add weight then add reps. If you can't add reps, if you physically can't get it up there for that 5th (or whatever) rep, then add sets - even just a set of 1. For example, from 5,4,4 to 5,4,4,1 would be progress.

    This is not what is advised by Starting Strength, at least not my 2nd edition.

  6. #36
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    Quote Originally Posted by Kyle Aaron View Post
    Yes.

    I simply remembered the principle, always do more than you did before, even if just 1lb or 1 rep. First try to add weight, if you cannot add weight add reps, if you cannot add reps add sets. Thus something like,
    77.5kg 5,5,5 - great, time to add weight
    80kg 5,3,1 - WTF, it's only 2.5kg more, oh well I did more weight
    80kg 5,4,3 - I didn't get 3x5 but did get more reps, all good
    80kg 5,4 - fuck this, I'll just do more sets - 3x3
    80kg - this time I won't even try to do a 5th rep in the second set, I'll just do more triples afterwards - 5,4,5x3
    80kg - same as before - 5,4,8x3
    80kg 5,4,10x3 - alright next time I should be right
    80kg 5,5,5 - awesome
    82.5kg 5,5,5 - that went up easy, wow

    That's an abbreviated version but it gives you the idea. Always try to add more weight for the target reps and sets. If you can't add weight then add reps. If you can't add reps, if you physically can't get it up there for that 5th (or whatever) rep, then add sets - even just a set of 1. For example, from 5,4,4 to 5,4,4,1 would be progress.

    This is not what is advised by Starting Strength, at least not my 2nd edition.
    OK thanks for the write-up, makes a lot of sense.

  7. #37

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    I got up to a 240 3 X 5, bench was one of the things that I did well on with LP.

  8. #38
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    Quote Originally Posted by Kyle Aaron View Post
    Yes.

    I simply remembered the principle, always do more than you did before, even if just 1lb or 1 rep. First try to add weight, if you cannot add weight add reps, if you cannot add reps add sets. Thus something like,
    77.5kg 5,5,5 - great, time to add weight
    80kg 5,3,1 - WTF, it's only 2.5kg more, oh well I did more weight
    80kg 5,4,3 - I didn't get 3x5 but did get more reps, all good
    80kg 5,4 - fuck this, I'll just do more sets - 3x3
    80kg - this time I won't even try to do a 5th rep in the second set, I'll just do more triples afterwards - 5,4,5x3
    80kg - same as before - 5,4,8x3
    80kg 5,4,10x3 - alright next time I should be right
    80kg 5,5,5 - awesome
    82.5kg 5,5,5 - that went up easy, wow

    That's an abbreviated version but it gives you the idea. Always try to add more weight for the target reps and sets. If you can't add weight then add reps. If you can't add reps, if you physically can't get it up there for that 5th (or whatever) rep, then add sets - even just a set of 1. For example, from 5,4,4 to 5,4,4,1 would be progress.

    This is not what is advised by Starting Strength, at least not my 2nd edition.
    Without wanting to incur the wrath of Hardcore SS DTFP'ers, I would say that this is a VERY sensible solution to the problem of stalling. Resets and deloads are useful but logically this also makes sense to me.

  9. #39

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    Quote Originally Posted by StrongLiftMyBalls View Post
    Without wanting to incur the wrath of Hardcore SS DTFP'ers, I would say that this is a VERY sensible solution to the problem of stalling. Resets and deloads are useful but logically this also makes sense to me.
    The problem with it is if the reason you're not able to break through is because of recovery issues. You wind up with the following:

    5,4,3
    5,3,2,2,1
    4,3,3,2,1
    etc.

    Performing a reset/deload gives your muscles a chance to recover, and then you might be able to make some more gains.

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