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mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
2720 posts

re: Need help increasing Bench Press numbers.
I have started increasing my calories the last three days I added 2 100 calorie bags of almonds and a quest bar to my daily meals to bring me to the 1900 2000 calorie range. Only been doing it for a couple days. The weight isn't dropping like it was, but I'm going to give it a week or two to see what happens.


BlackPot
LSU Fan
Member since Oct 2016
226 posts

re: Need help increasing Bench Press numbers.
quote:

need a extreme calorie deficient diet to continue to lose fat


But if you stick to that, you will destory metabolism and will have to drop calories even further to lose weight. You need to add some calories back in there. Eating less is not the only way to lose weight. Add in some activity.

Now onto the bench. If 225x3 is your max, you need to stop doing that every workout. You want to build strength not constantly test it. Some days you need to do sets with less weight. Sets of 6. Some days you need to do sets of 2-3.

You will also need to build other muscles. The bench press is not a strict chest movement. You can start adding in some tricep work, some bicep work, some lat work and some shoulder work. My bench recently shot up. I added in some weighted dips, a lot of french press. Some sort of upper back work nearly every workout. Get those little muscles stronger and you'll see your bench go up.


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lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
55531 posts

re: Need help increasing Bench Press numbers.
reduce your volume on the warm up sets 3-5 reps
now if you want to do 10-15 reps id recommend that with the bar
with your strength level id go
45lbs always start with bar in my opinion, 10-12 reps
135 5 reps
165 5 reps
195 3 reps
205 1-3 reps

then 225

do you get stalled right off the chest or lockout?

what does your shoulder routine look like? and what do you do for triceps?

there so many questions and so much to cover, but at the same time there are plenty of answers that are right.

what i can tell you is that if you keep this caloric content at 1800 you may still lose weight but you will not see the muscle tone or change in physique that you are desiring.

add in some healthy fats especially coconout or use extra virgin coconut oil to cook.

what does your conditioning look like? have you started any box jumps (i wouldnt recommend anything higher than 20 inches at this time). id also see if your facility has any kettlebells, sandbags, tires, etc.

id also recommend doing farmers walks with dumbells or kettlebells.

This post was edited on 10/3 at 10:22 am


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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
36689 posts

re: Need help increasing Bench Press numbers.
My bench workout usually goes...

45x20
135x15
185x8
225x2

..and then my 3 working sets which are anywhere from 245-285 depending on my days rep scheme.

Also, break 3-5 min per working set.

My best bench gainz occurred with Max OT training and going with a crazy 3x per week chest routine.
This post was edited on 10/3 at 9:45 pm


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DarthRebel
Ole Miss Fan
Member since Feb 2013
4134 posts
 Online 

re: Need help increasing Bench Press numbers.
Much more all knowing people here, but to chime in with my journey. I started this year lifting again and used Stronglifts 5x5 to get my foundation solid. I actually started empty bar since I have not lifted in several years. I rode it up to 225 5x5 in bench. Basically was adding 15lbs to bench every 2 weeks (5lbs every bench workout).

Felt like a pansy lifting that light, but it goes up quick and my body adapted easily.

After around 6 months, switched over to 5/3/1 BBB (last 2 months). Knocked out 225 x 11 in my last AMRAP.

Besides empty bar or AMRAP set, I never do more than 5 reps per set.

Check out the program thread listed and stick with one program for 3 months at least.



beauchristopher
LSU Fan
new orleans
Member since Jan 2008
36155 posts

re: Need help increasing Bench Press numbers.
Eat peanut butter the night before


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Hamma1122
Member since Sep 2016
2152 posts

re: Need help increasing Bench Press numbers.
DIPS


Ric Flair
LSU Fan
Charlotte
Member since Oct 2005
8935 posts

re: Need help increasing Bench Press numbers.
Reverse pyramid. Do 10 reps with the bar, then 10 reps at 135 for warmup. Then go to 225, then 185.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12847 posts

re: Need help increasing Bench Press numbers.
Dips and CG Bench are the keys


lsucoonass
USA Fan
shreveport and east texas
Member since Nov 2003
55531 posts

re: Need help increasing Bench Press numbers.
or if he op has a good training partner he can even try the reverse grip bench, but hence the good training partner part


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mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
2720 posts

re: Need help increasing Bench Press numbers.
quote:

or if he op has a good training partner he can even try the reverse grip bench, but hence the good training partner part


Actually have a great training partner. We are going to try lessen the warm up reps on Sunday. I think part of my frustration was my partner being able to do the same workout no problem and hes 5' 6" 165 pounds. Ego is a hell of a thing. (but I own him in deadlifts and squats...stupid weak chest)

I will report back with results


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Buckeye06
Ohio State Fan
Member since Dec 2007
13003 posts

re: Need help increasing Bench Press numbers.
quote:

started this year lifting again and used Stronglifts 5x5 to get my foundation solid. I actually started empty bar since I have not lifted in several years. I rode it up to 225 5x5 in bench. Basically was adding 15lbs to bench every 2 weeks (5lbs every bench workout).


Kind of where I am. I used to lift a good bit 2-3 years ago, but kind of fell of the real routine and compound movement wagon.

Started this up a few weeks ago. So far so good and haven't been close to failing sets yet, but it is one of those things where you have to be willing to not care what other people think, and trust that soon enough you'll be lifting heavy. I'm almost back up to 135 on squats


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
688 posts
 Online 

re: Need help increasing Bench Press numbers.
quote:

I'm almost back up to 135 on squats 


Same boat as me 2 months ago, using Greyskulls currently which i think is superior to SL 5x5 so far. I dont really care about what the gym bros think. Just worked out next to a group of 4 20 somethings smirking at my 215lb pause squats as they half repped 225 with their knees buckling taking 10 mins between sets. They followed it up with a bunch of sets of sit on the incline bench and talk for 30 mins. Theyll be snapped up before long.

If it makes you guys feel better ive gained a lot of my strength back quick.


upgrade
LSU Fan
Member since Dec 1899
Member since Jul 2011
4456 posts

re: Need help increasing Bench Press numbers.
quote:

They followed it up with a bunch of sets of sit on the incline bench


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12847 posts

re: Need help increasing Bench Press numbers.
quote:

Dips and CG Bench are the keys



These two and technique really made the difference. It's what got me to 435 at one point.


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mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
2720 posts

re: Need help increasing Bench Press numbers.
10-9 update

*Tried to lower starting reps as suggested

135 - 10 reps
165 - 5 reps
185 - 3 reps
205 - 1 rep
225 AMRAP - 5 full non assisted reps

for reference my 5' 6" 165 pound beast of a partner pushed up 9.

Still low for the Big beasts on this board and any progress is good progress.

Thanks for the advice guys.


Rossberg02
Member since Jun 2016
1306 posts
 Online 

re: Need help increasing Bench Press numbers.
Diet and sleep. Get that in check.

As far as routine, it’s not very productive.

Have you ever tried benching twice a week, if not try it. Have a light day and a heavy day. Look up conjugate periodizations.

My bench will suffer tremendously if I’m only lifting once a week. It will grow rapidly if I pop off two days a week.

Also, build that back high rep accessories for it.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12847 posts

re: Need help increasing Bench Press numbers.
Nice job! What are your plans past 5 reps? Keep doing 225 or moving up? I would move up 5 or 10 lbs and do less reps and see how that progresses. I haven't done high reps in a long time but tried out how many times I could do 225 the other day because I was bet against that I couldn't do 20 of them. He said I wasn't conditioned to do it but I said I don't have to be, I'm stronger than that and the movement at that weight is way more efficient.

Point is that if you want more reps, get stronger.


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
688 posts
 Online 

re: Need help increasing Bench Press numbers.
Good job man, just progressively move up the weight from there. Or cut it a little and go for reps and then move back up.

And don't worry about your training partner, we're all built differently. Just take a peak at the recent thread on this board on what lifts people thought were naturally easy. And on that note watch this video of Richard Hawthorne deadlifting 600x5 at 130lb bodyweight... You Tube
This post was edited on 10/9 at 9:36 am


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mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
2720 posts

re: Need help increasing Bench Press numbers.
So the plan is to go 4 weeks at the same weight

Week 5 is one rep max on the big three Bench, Squat, Deadlift.

after that we go up on weights accordingly. We are kinda off pace right now because both of us have had to deal with some real life stuff We plan on doing our ORM in two weeks.


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