Bench press warm up question Bench press warm up question

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: Bench press warm up question

  1. #1
    Join Date
    Aug 2009
    Posts
    18

    Default Bench press warm up question

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Hi Coach,


    My stats:
    Male
    29 y/o
    6'2
    230 lbs

    I recently stalled at 245x3x5 on my bench press and reset down to start the Texas Method. Since I pushed up past about 225 on my bench sets I have noticed that my first heavy set is really uncomfortable yet my later sets feel better and stronger.

    Now, the immediate answers seems to be insufficient warm-up. My warmup most recently has been:

    Empty Bar: 3x10
    135x2x5
    185x1x3
    205x1x2
    225x1x1

    Before resetting, I tried adding in some more volume at the lower weights for warmup. This didn't reduce the discomfort, creaking and stiffness of the first heavy set. I feel like it's only the weights closer to the working set that get things moving. Of note, I'm bench pressing after squats, so it isn't my first exercise.

    Do you have any recommendations for tweaking my approach to warming up the bench press? I've failed on my first sets across of the bench press, not the later sets, and this makes me feel like I may be better served with a warm-up and work set approach that had some lighter work sets. Would there be a disadvantage in the Texas Method (if I'm resetting to 225x5x5) of making my worksets similar to the following:

    215x1x5
    220x1x5
    225x3x5

    Or would you recommend something like more sets of 3's and 1's at lower weights before 5x5 across?

    Thanks,

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,621

    Default

    At 6'2" and 245x 5 x 3, you're not very strong for a 230 lb. guy. What is your weight-gain history?

  3. #3
    Join Date
    Aug 2009
    Posts
    18

    Default

    I raised my body weight from 195 in June.

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,621

    Default

    Body composition questions aside, I'd have to guess that you haven't done the program correctly.

  5. #5
    Join Date
    Apr 2009
    Location
    PDX, OR, USA
    Posts
    3,525

    Default

    Might you be doing too MUCH warmup? Granted it's the bar and "just" 135 where you're stacking up the reps, but 3x10 with the bar? Why so many reps? How about 2x5? And maybe just 1 set at 135. I tend to err on the side of slightly less warmups. I also usually only do 1 rep on my second-to-last warmup set if I'm doing one more in between 80% and my work set weight.

  6. #6
    Join Date
    Jan 2010
    Posts
    45

    Default

    I've had a pretty similar experience running the novice program. Im 6'3" and my starting weight was 185. My starting 5x3 was 185lbs, and my best after several months was 225lbs 5x3 at a bodyweight of 235. My other lifts made pretty decent progress but for whatever reason my bench press progression was poor.

  7. #7
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,621

    Default

    What were your progression increments, and how much time did you allow between sets?

  8. #8
    Join Date
    Jan 2010
    Posts
    45

    Default

    I would attempt to increase the weight by 5 pounds each workout. Obviously if I had failed to get all five reps for all three sets then I would repeat the previous workout. My rest between sets is typically 8-10 minutes.

    Im assuming based upon your response that I should increase the weight by something smaller like 2.5lbs.

  9. #9
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    43,621

  10. #10
    Join Date
    Jan 2010
    Posts
    45

    Default

    starting strength coach development program
    So you would say its the increments?

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •