Bench routine

[rtspeeddemon]

Okay guys i am looking to try and increase my bench strength over the next few weeks. My bench press strength is poor to say the least max is about 225 X 2.
I'm 48 yrs old, 6'2 weigh 208 so yes with long arms and a slighter build bench has always been tough for me. I simply get to where I am now and plateau, I know my routine needs to be changed so looking for suggestions. I'm not going to bench 300lbs ever but would like to get to the mid 200's so its a little more respectable.

Chest Routine currently is..
- Smith Machine Incline presses 4 sets
- Machine pec flys 4 sets
- Dumbell flat bench presses 4 sets
then I throw about 6 sets of Tri's in afterwards.

On a shoulder day...
- Standing bar Military presses overhead 4 sets
- Cable crossovers 4 sets
- Sitting single barbell presses 4 sets per arm.
- Front raises 4 sets
then also throw 4-6 sets of Tri's in.

Try to work Chest and shoulders once per week or every 6 days roughly.

Thinking about starting the Smolov jr 3 week bench program?

Your thoughts?

[clicker666]

Edit - I have no idea what I'm talking about, ignore me. :)

[slick rick]

There are lots of things you can do to improve your bench, some things that have worked for me to continually improve my bench is, heavy negatives, partials, pushing to failure (occasionally), setting one day where i do dynamic lifting.. check out WestSide for Skinny bastards, some good tips there. And of course Eat Eat Eat

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

[Talo]

Of course you will be able to hit 300 if you train for it.

First , don't use the Smith machine. Another thing is , if you want a bigger bench press then your going to have to bench.

Also train low rep . You want to get stronger that's what you need to do . 1-3 rep range.

[clicker666]

Of course you will be able to hit 300 if you train for it.

First , don't use the Smith machine. Another thing is , if you want a bigger bench press then your going to have to bench.

Also train low rep . You want to get stronger that's what you need to do . 1-3 rep range.

That's what I said, but I figured I was being too obvious. I did read up on the Smolov method, and it sounds pretty good - but you have to be eating enough to recover and increase strength.

[JonnyO]

Since your not going for powerlifting, I wouldnt worry too much about how much weight you push, train right and concentrate on form and how you look instead.

If your doing 225 for 2 reps, I would keep working at that until you can get it for a solid 8-10 reps before going heavier. Id rather be able to push 225 for a good 8 reps than 250 for 3 or 4 reps.

With proper training and nutrition you should be able to do this within time.

[O-Train]

Work on your form. Dave Tate has a particularly helpful video on youtube. Some guys will say that bodybuilders shouldn't bench the same as powerlifters. However...I would say there is really only one proper way to bench. More because of injury prevention than lifting huge weights. Things like maintaining stablity and "tightness" throughout the lift, tucking the elbows. Position of the wrist w/ respect to the elbow. It makes a huge difference and when you add in squeezing your shoulder blades together, pulling the bar down, holding your breath, big arch etc...it helps more for guys with long arms because it can really decrease your stroke distance.

[rtspeeddemon]

Of course you will be able to hit 300 if you train for it.

First , don't use the Smith machine. Another thing is , if you want a bigger bench press then your going to have to bench.



Andre mentioned this to me as well, i think the smith machine is basically doing nothing for me.

I am hitting day 2 of the Smolov routine tomorrow ( 3 weeks before completed) Then I will go back to incline bench and set safety bars inplace rather than the Smith Machine for awhile, then head back to some flat bench.

[rtspeeddemon]

Since your not going for powerlifting, I wouldnt worry too much about how much weight you push, train right and concentrate on form and how you look instead.

If your doing 225 for 2 reps, I would keep working at that until you can get it for a solid 8-10 reps before going heavier. Id rather be able to push 225 for a good 8 reps than 250 for 3 or 4 reps.

With proper training and nutrition you should be able to do this within time.

Funny Andre also said the same thing here don't worry about what max you can push he thinks its more impressive doing 225 for more reps (Aim for 10) rather then a max push.

I guess its just pride at times. I get in the gym see someone far smaller than me benching far greater and I say WTF? Ya i know shouldn't worry about what others can push just pride gets in the way.

[rtspeeddemon]

What's your training regiment for legs and back?


Legs I have ignored until recently (Yes i know me bad) so i now work them once a week. I do squats, machine leg extensions for quads, machine calf pulldowns, machine presses. Low weights still as certainly they are my weakest point.

Back I do Front cable pulldowns, Bent over barbell upright rows, machine assisted pullups/chinups, seated cable rows. I need to add in deadlifts but need Andre to show me the proper form before attempting those.

[rtspeeddemon]

Work on your form. Dave Tate has a particularly helpful video on youtube. Some guys will say that bodybuilders shouldn't bench the same as powerlifters. However...I would say there is really only one proper way to bench. More because of injury prevention than lifting huge weights. Things like maintaining stablity and "tightness" throughout the lift, tucking the elbows. Position of the wrist w/ respect to the elbow. It makes a huge difference and when you add in squeezing your shoulder blades together, pulling the bar down, holding your breath, big arch etc...it helps more for guys with long arms because it can really decrease your stroke distance.

Sounds like I need Andre to watch me bench a few reps and give me some pointers on what I am doing incorrectly. I just figure with my strength in other exercises i am out of whack in benching.

by the way guys I appreciate all the suggestions/comments certainly much appreciated i'm here to listen and learn.

[rtspeeddemon]

and as expected.. this is your problem! Or atleast a generous part of it. Your body always wants to be proportioned. Focus on your legs, pound them out, and eat! Watch them grow.. and watch your bench go up as well.

Cheers!

My fiancee laughs when I tell her I need to eat more, she thinks i eat like a horse now.

I here you on the legs trying my best to get them going.... they need a considerable amount of work.

Thanks for the advice keep in coming.

[h-eson]

and as expected.. this is your problem! Or atleast a generous part of it. Your body always wants to be proportioned. Focus on your legs, pound them out, and eat! Watch them grow.. and watch your bench go up as well.

Cheers!

I have heard people mention that the body wants to be equally proportioned before, but never really knew why that is?

[rtspeeddemon]

Thought I would post an update...

As of yesterday i completed week # 2 of the 3 week Smolov Jr Bench Program in an effort to try and up my bench a little.

Previously to starting the routine I could bench a single rep max of about 235, maybe 2 reps at 225. Yes I know not the greatest.

Weight each day is based upon a percentage of your max 1 rep starting weight so for me 235 lbs. .. 70%, 75%, 80% and 85% across the 4 days then you add 5-15 lbs more the next week.

Week # 1 was as follows...

Day 1 - 170 lbs 6 reps, 6 sets
Day 2 - 180 lbs 5 reps, 7 sets
Day 3 - 190 lbs 4 reps, 8 sets
Day 4 - 200 lbs 3 reps, 10 sets.

Week # 2 was as follows...

Day 1 - 180 lbs 6 reps, 6 sets
Day 2 - 190 lbs 5 reps, 7 sets
Day 3 - 205 lbs 4 reps, 8 sets
Day 4 - 215 lbs 3 reps, 10 sets.

My 3rd week starting tomorrow will consist of these amounts...as I try to tackle that 225 barrier for me.

Day 1 - 190 lbs 6 reps, 6 sets
Day 2 - 200 lbs 5 reps, 7 sets
Day 3 - 215 lbs 4 reps, 8 sets
Day 4 - 225 lbs 3 reps, 10 sets.

I have been as aggresive as possible upping the weight as much as I felt I could handle each day to try and maximize my progress.

I know my bench is pretty low to you guys but I have been pleased with the strength increases so far across the 2 weeks. I start week # 3 tomorrow.
Wish me luck!

P.S: Forgot to add I took the advise from others on here and finally added Deadlifts to my back routine. Did 275 lbs for 10 reps as the high amount for my first time at this exercise which seems like a decent starting point.

[rtspeeddemon]

Well completed the program this morning...

Benched 12 days out of the last 21 days so damn I am tired and my shoulders etc are completely exhausted.

Final day today had to try and bench 225 X 3 for 10 sets. Got 7 sets done then failed at 2 reps on the 8th set and said thats it i've reached total exhaustion.

Really pleased though as prior to the program best was 1-2 reps MAX at 225 and there would not have been a 2nd set etc.

I know small bench numbers compared to most of you guys but for me a good personal best and I feel much stronger in the front of the shoulders/chest from this 3 week program.

Just thought I would pass this on to everyone.

[Andre]

That's an amazing improvement in 3 weeks!

[clicker666]

I'm exactly where you were, and hopefully once I finish cutting, I can try this program for my bench.

[rtspeeddemon]

That's an amazing improvement in 3 weeks!

Thanks Andre, i'm pleased for sure.

Now resting the chest for a bit while i pick up on some areas I have neglected while doing this program, then May 8th getting married and then off to the Dominican Republic for 1 week of sipping Pina Coladas by the pool and resting the minor aches and pains. :yeah

Of course that means I will have to work twice as hard once i'm back.