How much ya bench? 3x per week bench workout for those trying to increase bench..

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.

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.

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.

% moves up as the weeks progress to allow room for growth. You eventually get up to 3x1 at 90%.

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!

quote:

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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.

---

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

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?

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.

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