Bench Routine

[RagingRandy]

Does anyone have an effective bench routine. My squat and deadlift are where they need to be for now. I plan on competing late this year or early next depending on the meet schedule. My upper body has always lagged behind my lower body, most specifically my arms. I normally use a 5X5 program. I have just finished off my current program and want to concentrate more on my upper body. I would like to get my bench up to 1.5X body weight currently I am just over body weight.

[Thorgrim]

Hmm. Wish I had something for you but my bench has been more or less stuck for awhile now.

Now that I think about it though last time I made good gains I was doing a lot of close grip work. I was benching 2x week. One session regular and one session with the same effort on close grip. Only reason I stopped was the close grips were aggravating my shoulders. Think I might have to go back to that routine again and just be really careful. I put about 30 lbs on my bench in 3 months.

[tex]

not sure how your form is but working your form will also increase your lbs....do you bench with an arch or flat back? where do you touch?? i find working a lot of pauses helps as well as floor pressing....

[Frostbite]

I switch each week between strength training and mass gain.

week 1 mass week 2 strength
flat bench 225 x 8 for 4 sets 245 x 3 for 3 sets
incline bench 200 x 8 for 4 sets 225 x 3 for 3 sets
close grips 210 x 8 for 4 sets 235 x 3 for 3 sets
flyes full stack x 8 for 4 sets full stack plus 10 lbs dumbbell on top x 3 for 3 sets

I found ever since switching to this way and increasing the weight every 2-4 weeks by 2-5 lbs I have not hit a plateau yet and have seen great mass gain and max lift gains.

[Talo]

I've got a good program - send me your email

[RagingRandy]

Thanks for all the info guys. I do do inclines. I was thinking about adding in close grips and looks like the consensus is to add them.

I used to arch my back but found out the federation I might compete in stipulates that your butt must be on the bench so I have switched to this position. I did feel stronger when arched.

Talo...PM sent

[Frostbite]

check out praetorians video on bench form and technique it helped me out. It helped increase my lifts a little.

[Talo]

FYI - yes your bum and head have to be on the bench , but you can still have an arch.

[tex]

i want your bench routine as well....i see your #'s are killing mine and you are still rehabing.....you suck..... :)

[Talo]

Ha-ha . My bench sucks ass now , still have a long way to go.

Your nursing an injured shoulder arnt you ?

I'll post it once I find it :)

[Talo]

Here you go

http://iron.forum0.net/t19-official-smolov-jr-bench-deadlift-thread-w-information-amp

I did find it was taxing on my shoulders since it is a lot of benching. Maybe take an extra delaod or something.

[tex]

hahaa...smolov jr....i was already gonna start this today....

[BMac]

I've been using 5/3/1 for the last two months and i've found my numbers have been going up nicely!