re: OT workout crew: Bench 3x per week to increase your bench..

Yeah.

Squat is around 385ish.
Front Squat is around 315ish.

I hear you. Once I hit that 435, I stopped trying to go higher.

Have you ever tried DC training?

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The theory was that rather than breaking down muscle fibers during your workout with high volume or intensity, you were slowly conditioning them to be able to lift about 5% more per week.

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Yeah - this theory is pretty sound if followed reasonably - it simulates the conditioning you receive from actual work. I would cycle it for 6 weeks like anything else, though.

No, it's not going to increase your bench unless you eat a shite ton. More importantly, WHY do you want to do this?

I bring this up because I was as strong as about anyone (pound-for-pound) when I was 19-23. Long story short, I'm 32 now, tore my labrum this time last year and had shoulder surgery in February. You DO NOT want to experience this.

I always made sure to go down all the way, touch my chest and so forth when benching. That is not the way to go.

Do what you want, but I promise you that you will suffer the same fate as me if you do that routine. A) It doesn't allow enough time for your muscles to recuperate and B) your ligaments will not be able to sustain it over time.

LEGZ

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I don't think there is a specific problem with benching 3x per week, but that is a classic American workout - way too many presses for the number of pulls. Working legs and back makes you strong. Working chest and arms makes you appear to be strong. It is a subtle difference but an important one - I bench 1 to 2 times per week. I do a back workout 3 times per week.

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Yep.

I've always adhered to a 3:1 pull to push ratio.

Otherwise you get douchebag shoulder.

Bench day 2!

5 single rep sets: 275, 280, 285, 290, 295

I crushed the last at 295. I'll probably go 280 thru 300 next week. Crushed some tricep work afterwards.

Start of W3..

235x8
245x8
255x8
265x8

Supplemental deltoid work afterwards.

Next Monday will be 240-270 and the final week will be 245-275.

Wednesday is single rep days. The last set last week was 305 and I had little difficulty with it, so this week's final set will be 310-315.

Friday is still a 3 set 3-6 rep failure day. Ended at 295, so this week will be 300-305.

This is a short 5 week plan.

I'll be in full blown Crossfit mode at the end of it.