Bench press Bench press

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Thread: Bench press

  1. #1
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    Apr 2021
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    Default Bench press

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    My current 1rm on bench press is 405. I'm 5'5, 220lbs and I'm 30 years old. Any recommendations on programming for the bench would be greatly appreciated as I have no idea where to go from here. Thank you.

  2. #2
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    Mar 2015
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    Akron, OH
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    What has worked well in the past?

  3. #3
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    Apr 2021
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    I actually have never had a set program for it. But I'm thinking it may need some more advanced programming now. It tended to just keep going up no matter what I did.

  4. #4
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    You need to get some organization to your training then. Linear progression is a good starting place, then get more advanced from there.

  5. #5
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    Apr 2021
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    Where would you recommend starting ?

  6. #6
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    Something you can do for a manageable 3x5. I can't tell you the number online. I'd have to see it in person.

  7. #7
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    May 2020
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    Quote Originally Posted by AndrewLewis View Post
    You need to get some organization to your training then. Linear progression is a good starting place, then get more advanced from there.
    He means the novice program, as laid out in Starting Strength: Basic Barbell Training, 3d edition:

    Starting Strength: Basic Barbell Training, 3rd edition (Current Revision, Paperback) – The Aasgaard Company

    Even though you are strong, it's the right place to start:

    Who Wants to be a Novice? You Do | Mark Rippetoe

  8. #8
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    So maybe starting at 275 for 3x5 would be reasonable ?

  9. #9
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    starting strength coach development program
    I would work up to a moderately heavy set of 5 and then do another 2 sets.

    Maybe that's 275 for 3x5. Just based on a 405 1RM, I'd say 275 is probably a little light, but that might not be a bad idea.

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