Member
Bench press question
I don't know how to describe this in short.
I didn't have a safe bench. I began training in may, stopped in Sept or Oct then joined a gym in Nov where i had all the tools i need. From May to Sept i didn't bench. Only pressed. In November i began benching.
My current stats. 230 body weight. 350x5 squat, 167.5 by 5 press 230 3x5 bench and 380x5 dead lift.
My schedule is built for catching my bench up. It deserves the same novice time at the other lifts.
Monday. Squat 1x5, bench 3x5, Deadlift 1x5.
Wednesday. Squat ?, press 1x5.
Friday. Squat 1x5, bench 3x5, dead lift 1x5.
+5 on squat Monday and Friday.
+5 on bench Monday and Friday.
+2.5 on press. on Wednesday.
+5 on dead lift Monday and Friday.
I need a bench mark to look for so i know when the bench has caught up. Perhaps i need to reset once, before dropping the eight to 2.5 two days a week. Then when that stalls, go back to a proper alternation.
Thing just got harder when my sups ran out and i wasn't able to diet to the needs. I became supplement reliant and running out of bca's and whey coincided with a squat failure and loss of 10-15 pounds the a dead lift reset. I"ll never know if this dl reset was chalk or diet related.
This is about the bench and when i should return to the alternation of AB workouts.
I'll return to power cleaning when i dead lift 400 two to three weeks from now. Or when i have to drop to one dead lift workout a week.
Member
I think you should stick with alternating press and bench and start micro loading the bench. Your numbers aren't that different from mine. If you're not planning on competing, don't worry about where your bench is in comparison to other lifts. You're better off progressing slowing than rushing and missing reps.
Member
I only been benching two months. Since i haven't missed a rep I'm not ready to do that. I think I'll feel satisfaction if i make it to 250 x3x5. Then id can go back to a normal a,b workout schedule. I think its premature to go from 10 pounds a week increase to 2 having not missed a set, a rep or had a reset.
Member
I don't understand what the problem is then.
Member
lets wait for another poster.
Member
I have been benching monday and friday to try to catch it up and have found the additional volume has helped. As to your question about a bench mark, I'm not sure there is one, given the variation between people on here. Your current stats (350 squat to 230 bench) don't seem too far off average to me, compared to what I read on here, and what I've seen in competition. If your press is still moving up and you dont need more volume there, keep going as you are. If you start stalling on the bench you can adjust bench to a TM style program by doing 85% 5x5 on Monday and 100% for a set of 5 on Fridays
Member
Step right up guys. Offer this guy some help so he can be a dick to you too.Originally Posted by RichieRich
Member
I think we can also look to see our press stall and use that to decide if we want to adjust things. I think when i work out in a few hours this will be the first time i miss my reps on the press. Snow storm made me miss last week so i haven't pressed in a while.
Member
He's a fucking troll, anyhow.
Member
We been over this. I seen the photos of your wife. She is the troll. A wife that ugly says a lot about your place is the cast system.
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