- Joined
- Sep 2, 2003
- Messages
- 18,318
- Reaction score
- 17,395
German volume training or “sets of 10”.
German volume training or “sets of 10”.
Generally I do chest twice a week.
I warmup with 135, usually 2 sets of 8. Then 185 2 sets of 6. Then I do max reps at 225. Then ill hit the Smith machine and do incline bench usually start at 140 for a few sets then goto 190. Usually 8 reps for the incline on both weights but the very last set ill do max reps.
I also do military press once a week, and chest press with dumbbells once a week.
LOL WUT?German volume training or “sets of 10”.
How many working sets are you guy talking?
Have 2 days a week with 5x5 bench, 5x5 DBs, with some accessory stuff mixed in.
more of add 10s, add 10s, add 5s, decide if feeling good enough to add 2.5sYou are doing 5x5 twice a week? Are you doing straight sets like 200x5x5? and then increasing the weight the next session?
more of add 10s, add 10s, add 5s, decide if feeling good enough to add 2.5s
5x 5x grinding 5x struggle for 4x fail at 2 or 3 and rack em.
No, not every session. Maybe once every other week, usually on a weekend after feeling good from a 8-9 hour sleep. Can move more weight those days than during week with only 5-6 hours.Are you taking sets to failure every session? If your main focus is increasing your 1 rep max on bench, you should almost always avoid going to failure. Taking accessory work like dumbbells or even machines to failure at high reps isn't the worst thing, but again not needed really.
I was at 285 for a long while. As soon as I started powerlifting and changed my form I made it to 345 pretty quickly. I did 5 sets of 5. INew Years Eve 2019 I finally benched teh 225 for one rep. Currently my max is 285 and I can rep 225 for 8. But it's been like 5 months and those are both still my max numbers. I've googled it and apparently plateauing between 275 and 325 is not uncommon. I have no interest in any PEDs but would like to hit at least 315 max.
Since most people on Sherdog bench 400+ give me some advice Sherbros.
Yeah i guess that's what is hampering me, i did eat a ton and went from 165 to 220 in a year and I did get a lot stronger too but now im trying to burn some of that fat for the summer so ive cut down to 3000-3500 calories a day max and my lifting has stalemated which does make perfect sense when i think about it.I was at 285 for a long while. As soon as I started powerlifting and changed my form I made it to 345 pretty quickly. I did 5 sets of 5. I
I did each set with 10 more pounds until the 5th set. If I could do 5 I started 10 pounds heavier next time I came in. So 200, 210, 220, 230, 240 until I could do 240 for 5. Incline dumbbell for 4 sets of 10. Flies or cable crossover. There are much better programs out there but my point is that if you eat more and put the time in you can break 300. 400 was a lot harder but still doable. Tore my shoulder or I might have gotten near 455 before I quit chasing the next weight. Rona knocked me back down to around 360 so fuck it. I'm just going to lost some weight and see where I'm at.
That’s not the issue with your bench.Yeah i guess that's what is hampering me, i did eat a ton and went from 165 to 220 in a year and I did get a lot stronger too but now im trying to burn some of that fat for the summer so ive cut down to 3000-3500 calories a day max and my lifting has stalemated which does make perfect sense when i think about it.
Have you ever ran this program?First mistake is saying you are training chest. If your top goal is to increase your bench press you want your training to be "bench day 1, 2, 3 etc."
Plenty of solid bench press programs circulating out there, good ones will have you benching at least 2 times a week. Liftingvault has a bunch of programs, Greg Nuckols stuff is probably a good bet. You should also watch some youtube videos to try to get some tips on how to improve your technique and how to stay injury free. Below is the link to getting the spreadsheets.
https://liftvault.com/programs/powerlifting/greg-nuckols-28-programs-spreadsheet/
Have you ever ran this program?
I'm looking at setting something up, Squat 2x per week, Deadlift 1x per week, Bench 2-3x per week.
If I go with his Bench specialization setup, the 3x per week program doesn't have any accessory work for the Bench other than curls and pulldowns. I assume that's because of the high frequency but want to make sure I'm understanding it correctly.
The 2x per week bench options use blood flow restriction but I'm not keen on that.
Have you ever ran this program?
I'm looking at setting something up, Squat 2x per week, Deadlift 1x per week, Bench 2-3x per week.
If I go with his Bench specialization setup, the 3x per week program doesn't have any accessory work for the Bench other than curls and pulldowns. I assume that's because of the high frequency but want to make sure I'm understanding it correctly.
The 2x per week bench options use blood flow restriction but I'm not keen on that.
As a non-power lifter who does too much other stuff, I think it would be too much for me.Sounds like you want to do something like some of the Sheiko programmes. I was at my strongest by a good margin when I was following these.