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Started By
Message
How much ya bench? 3x per week bench workout for those trying to increase bench..
Posted on 6/12/18 at 1:02 pm
Posted on 6/12/18 at 1:02 pm
Posted on 6/12/18 at 1:51 pm to LSUAlum2001
This isn't far off from the bench template I'm following (and that has given me the best results).
Mondays are my hypertrophy/volume day. The major difference is I use Wed for speed/recovery. Friday is my power day, with a single amrap set with heavy (for me) weights.
3x a week is a good frequency for me. I go hard on squats and strongman, so Wed works best as a low intensity day, but other than that, I'm pretty close to this template.
Mondays are my hypertrophy/volume day. The major difference is I use Wed for speed/recovery. Friday is my power day, with a single amrap set with heavy (for me) weights.
3x a week is a good frequency for me. I go hard on squats and strongman, so Wed works best as a low intensity day, but other than that, I'm pretty close to this template.
Posted on 6/12/18 at 2:55 pm to Rep520
I’ll probably get back to it after this pinched nerve clears up.
185 was a struggle for me the other day and my max is 315.
185 was a struggle for me the other day and my max is 315.
Posted on 6/12/18 at 3:09 pm to LSUAlum2001
I'm jealous of 315. My bench has always sucked. I can pause ~275 right now and a legit, paused 315 and I'd go on a 2 day bender to celebrate.
The key is blame your genetics, so the real issue is being 6'3, 190 with long arms.
The key is blame your genetics, so the real issue is being 6'3, 190 with long arms.
Posted on 6/12/18 at 6:56 pm to Rep520
It was 335 TNG last year but I’ve slacked on my bench training.
Posted on 6/12/18 at 7:25 pm to LSUAlum2001
I benched 315 after a year of not benching. Genetics, I guess. #loljkbutnotreally,ididandithoughtitwascool
Got a pretty easy CG bench of 355 paused last night. Gonna conserve my max effort 1rm to have room for growth. Probably had 370-375 true 1rm on CG.
Got a pretty easy CG bench of 355 paused last night. Gonna conserve my max effort 1rm to have room for growth. Probably had 370-375 true 1rm on CG.
This post was edited on 6/12/18 at 7:27 pm
Posted on 6/13/18 at 1:49 pm to LSUAlum2001
The recommended 'day 3 - power' for this doesn't seem right.
5 x 1 @ 80% 1RM just doesn't seem like much.
5 x 1 @ 80% 1RM just doesn't seem like much.
Posted on 6/13/18 at 2:11 pm to Fe_Mike
% moves up as the weeks progress to allow room for growth. You eventually get up to 3x1 at 90%.
Posted on 6/13/18 at 10:52 pm to LSUAlum2001
so what other lifts do you do? Just your normal stuff, and what are the rep ranges for your other body parts?
It may all be in the article but I just skimmed over it.
eta;: Yeah it did!
It may all be in the article but I just skimmed over it.
eta;: Yeah it did!
quote:
For middle delts, choose two different middle-delt exercises like wide-grip upright rows and dumbbell lateral raises for 3 sets of 8-10.
For triceps, choose 2-3 exercises done for 8-12 reps.
For biceps, choose 2-3 exercises for 8-12 reps.
For back and legs, train with 3-4 exercises for 3-4 sets of 8-12 reps.
This post was edited on 6/13/18 at 10:56 pm
Posted on 6/14/18 at 7:29 am to LSUAlum2001
I do GSLP do one week is twice and the next is once. I used to do a program that demanded 3 days of bench. Go to he too much. I couldn’t recover fast enough.
Posted on 6/14/18 at 8:12 am to DeafJam73
When I was my strongest in bench, I think I did it once a week because I did the bodybuilder split in college.
I did a hybrid DC training with traditional volume work.
So something like
Bench Press 1 set of 15 with weight I can do for about 5-7. I have to do sub-sets.
Weighted Dips
Up to 5 plates for a set of 10 for 3 reps
CG Bench
3x10 of max effort
Tricep pushdowns
3x10 max effort
Potentially some butterfly machine
3x10 max effort
Extreme stretch
I did a hybrid DC training with traditional volume work.
So something like
Bench Press 1 set of 15 with weight I can do for about 5-7. I have to do sub-sets.
Weighted Dips
Up to 5 plates for a set of 10 for 3 reps
CG Bench
3x10 of max effort
Tricep pushdowns
3x10 max effort
Potentially some butterfly machine
3x10 max effort
Extreme stretch
This post was edited on 6/14/18 at 8:14 am
Posted on 6/14/18 at 9:19 am to Fe_Mike
quote:
The recommended 'day 3 - power' for this doesn't seem right.
5 x 1 @ 80% 1RM just doesn't seem like much
Well, for that day, I’d normally start around 80% and add 5-10lbs for each next set.
Something like: 270, 280, 290, 300, 310.
..and if I was feeling good, maybe 315-320 for a 6th set.
This post was edited on 6/14/18 at 11:32 pm
Posted on 6/21/18 at 1:37 pm to LSUAlum2001
Alright so I'm trying this out.
Today was supposed to be 5x1 @ 80%.
I'm considering my "max" 275 but now I'm thinking that number is too low.
So I started at 225 and that was just nothing. 5x1 at that weight wouldn't feel like a workout.
Ended up going:
225, 235, 245, 255, 265. Knocked it out with no spotter, so was fairly comfortable.
Is there a reason day 3 doesn't push you very hard, is it a recovery thing? Or should I just stick with going 5x1 at the 'heaviest' weight I think I can still knock out all 5 lifts?
Today was supposed to be 5x1 @ 80%.
I'm considering my "max" 275 but now I'm thinking that number is too low.
So I started at 225 and that was just nothing. 5x1 at that weight wouldn't feel like a workout.
Ended up going:
225, 235, 245, 255, 265. Knocked it out with no spotter, so was fairly comfortable.
Is there a reason day 3 doesn't push you very hard, is it a recovery thing? Or should I just stick with going 5x1 at the 'heaviest' weight I think I can still knock out all 5 lifts?
Posted on 6/21/18 at 1:40 pm to Fe_Mike
Submaximal volume can help build strength. It's hard to go head and heavy too often.
On flat bench, heavy volume can be a recipe for shoulder issues. I'd run as written until you have a good idea of how it affects you and how to tweak.
On flat bench, heavy volume can be a recipe for shoulder issues. I'd run as written until you have a good idea of how it affects you and how to tweak.
Posted on 6/21/18 at 1:52 pm to Rep520
I was thinking it might be something along those lines, thanks Rep.
Will take the prescribed dosage for the first couple weeks and re-evaluate.
Will take the prescribed dosage for the first couple weeks and re-evaluate.
Posted on 6/21/18 at 2:20 pm to Fe_Mike
I'm super sensitive to shoulder stuff too bc I jacked my right shoulder up in December. It has put the brakes on every upper movement I have for 6 months and I still can't close grip bench.
You can always pump up the weight if you feel you need to, but I've learned (the hard ways sometimes) more isn't always better in the long run.
You can always pump up the weight if you feel you need to, but I've learned (the hard ways sometimes) more isn't always better in the long run.
Posted on 6/21/18 at 3:03 pm to Rep520
Yeh I've never had a bad shoulder injury, but mine definitely flares up every so often so I can appreciate having to tone it down every so often.
Concept makes sense. Good ol taking time to sharpen your axe rather than busting arse on the log all day long. I dig it. I'll probably regret my arse busting when I'm supposed to hit day 5 on Saturday haha
Concept makes sense. Good ol taking time to sharpen your axe rather than busting arse on the log all day long. I dig it. I'll probably regret my arse busting when I'm supposed to hit day 5 on Saturday haha
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