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Thread: Double Bodyweight Bench

  1. #1
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    Default 2x BW Bench

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    Stats: 19 years old, 5’6, 160lbs. 265 paused bench, 160 overhead press. Squat estimated to be in the 315-335 range, deadlift in the 415-435 range.

    Training bodybuilding style with a strength-ish emphasis. Goal is a 2xBW paused bench, optimally that would be 320 @160. Not training lower body because I’m maximizing upper body training frequency and volume. Currently cutting down to 150lbs. Don’t @ me
    Last edited by PowerDaClean; 02-08-2019 at 02:22 PM.

  2. #2
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    THU 2/7 - Shoulders/Triceps
    Standing Press - 135x4x2, 125x4x2
    Cable Lateral - 15x12x2, 10x12 each
    Lateral Hold - 2x30s w/15s
    Rear DB Lateral - 15’s x20/15/15
    Full Dip - BWx15/12/12
    1-Arm Cable OHE - 12.5x15x2 each

    Training yesterday was decent. Going to progress Press to be able to get 135 for 4x4. I used a thick ass bar and it screwed with my leverage a bit but I still got roughly what I expected to get. Pump training was excellent.

  3. #3
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    2/8 - BACK + Side/Rear Delts
    Full Pullup BWx8x4
    Hammer Low Row 314x8/8/5
    1-Arm Pulldown 40x12x2 each
    * SS 1-Arm High Row 40x12/8 each
    W-Bar Upright Row 65x10x3
    WNG Rear Delt Row 70x15x3

    Good back pump and delts. Adding weight on pullups next workout. I do chest to bar pullups because otherwise the line gets murky as to what counts as a rep for me.

  4. #4
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    2/9 - Arms + Shoulders
    Bench Press 190x10/7, 180x6
    Full Dip BWx10/8
    Preacher Curl 50x15/12/12
    Negative Hammer Curl 25’s x12x2
    Standing Press 95x7, 65x12x2
    Reverse Pec Deck 70x10x3
    * SS RPD pulses 70x10x2 (too sore for 3rd)

    Volume tolerance was tested today on my pressing movements. Once I start bulking again though that just means more potential gains to be made.

  5. #5
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    SUN 2/10 - BACK HYPERTROPHY + Shoulders
    Pendlay Row 185x7x3
    CNG Cable Row 120x15x3
    3-Grip Pulldown 120x12/12/12
    DB Lateral Raise 15’s x(15+5+5)x3
    WNG Rear Delt Row 70x15/15/12

    Back & shoulders very pumped and full afterwards. Pendlay rows could be a bit stricter but at least I wasn’t heaving the weight up.

    I’m starting to get very defined so 10lbs more of fat loss should do the trick. Diet remains consistently 1500 calories or slightly under. No psychological anguish from the severe deficit currently. I should be 150 sometime around the end of March.

    Plans after I reach 150 are to bulk up again and rep 225x8 paused bench minimum before cutting, approximating a 280lbs max bench with a bodyweight upper limit of 170lbs. Will be a slow bulk and I expect to take 20 weeks.

  6. #6
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    2/13
    Pause Bench - 225x5/4, 205x5 (3’)
    Standing Press - 115x6/6/3, 95x9 (3’)
    Full Dip - BWx10, BW+25x10, BW+45x8 (3’)
    Easy Bar Curl - 70x10x3 (1’)
    Reverse Pec Deck - 70x10x3 (1’)

    Had 3 exams and a programming assignment so i didn’t lift the past couple of days. Got coked up on preworkout after I turned in my assignment and just did whatever in the gym, went okay for a workout with no prior planning.

    Also got the urge to train legs sometime, just for the hell of it. Maybe just a few workouts of acclimation and then a max rep session. Have 3pl8s for a few reps and 4pl8s for few reps in mind for squat and dead. Followed by volume upper body of course.

  7. #7
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    Since I’m bored of my current programming I’m going to change it up. When I’m bulking I’m a bit more consistent but since I can’t really gain while on a severe deficit I have more flexibility with my training.

    Weighted Pullup 3x8 - BW+15
    Barbell Row 3x10 - 155
    Shoulders Pump
    Biceps Pump

    Overhead Press 3x5 - 125
    Pause Bench 3x8 - 180
    Shoulders Pump
    Biceps Pump

    Barbell Row 3x8 - 165
    Full Pullup 3x10
    Shoulders Pump
    Biceps Pump

    Pause Bench 3x5 - 215
    Overhead Press 3x8 - 110
    Shoulders Pump
    Biceps Pump

    I’m really trying to pick weights I know I can get for all the prescribed sets. I ordered microplates so I can maybe milk out a few more drops of linear progression on barbell exercises, the farthest I expect to get is my 5 rep maxes for 3x5 on presses and my 8rm for 8 on pendlay rows. By then I should be really close if not at 150lbs. It’d be pretty sick to be able to endure a 225 bench for more than a single set of 5 at 150.

  8. #8
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    FRI 2/15
    Weighted Pullup 3x8 - BW+15
    Barbell Row 3x10 - 155
    Machine Lateral - 50x10x3
    Easy Bar Curl - 60x10x3

  9. #9
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    SAT 2/16
    Overhead Press 3x5 - 125
    Pause Bench 180 2x8, 170x7
    Reverse Fly - 50x10x3
    Hammer Curl - 30’s x10x3

    Overhead press is hard, especially on my core, and pause bench sucks at volume. But I think i can sneak in microplate progresion up to 130 for 3x5 for ohp and slowly raise that 3rd set of bench up for a full 3x8 with 180. February’s gonna be a bit of a hellish month.

  10. #10
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    starting strength coach development program
    Quote Originally Posted by PowerDaClean View Post
    SAT 2/16
    Overhead Press 3x5 - 125
    Pause Bench 180 2x8, 170x7
    Reverse Fly - 50x10x3
    Hammer Curl - 30’s x10x3

    Overhead press is hard, especially on my core, and pause bench sucks at volume. But I think i can sneak in microplate progresion up to 130 for 3x5 for ohp and slowly raise that 3rd set of bench up for a full 3x8 with 180. February’s gonna be a bit of a hellish month.
    I wouldn't expect much out of the 2nd exercise if the OHP'ing is hard, and you continue to keep pushing OHP.
    Many times I've found the accessory movements, or secondary, don't respond well to just adding weight or LPing.
    You can try, but your delts, and tris are gonna be always shot....so the reaction on the bench is going to be inconsistent.

    I guess what I'm saying is just concede that bench is gonna be a "light day" or "med day" thing with this layout and don't worry about it too much.

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