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m&m

Bench press program

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At the recent powerlifting comp,it became evident that most of the lifters were very good squatters and deadlifters.

 

The bench press is the next area we need to work on.The program designed below is a very simple one,it has been designed to work within the confines of the next comp,I normally like to go 12 weeks.

 

It is for someone who can bench between 95-100kg currently,aiming for around 120-125 at the comp.I doubt whether many of you will get 120kg,but even if you get 110-115kg,thats a great improvement.

 

If you are benching less than 90kg,just adjust the weights down,If you are already benching 120-125kg,you would need a different type of program and assistance work.

 

We will begin with grip width.I would like to see everyone benching with an 80cm wide grip.If you are using a narrow grip,work it out slowly,2cm a week.If you are very short,a nittle narrower is okay.

 

Bench press just once a week,and do the assistance work on a seperate day.I will list the assistance excersises,rotate them and the rep range,aiming for between 24-30 reps per excersise.

 

 

Week 1......80 x 6 x 4 sets

Week 2......85 x 5 x 5 sets

Week 3......90 x 4 x 6 sets

Week 4.....92.5 x 3 x 8 sets

Week 5.....95 x 2 x 10 sets

Week 6....100 x 1 x 10 sets

Week 7....105 x 1 x 8 sets

Week 8....110 x 1 x 5 sets

Week 9....115 x 1 x 3 sets

 

Comp.....120-122.5-125

 

 

Assistance work for triceps....pick 1-2 each week.None from week 7 on.

Close grip bench....shoulder width,edge of knurling

Decline DB tricep extension

Weighted dips

 

 

 

Assistance work for delts....pick 1-2 each week.None from week 7 on.

Standing military press

Seated DB press

Single DB press

 

 

On your other 1-2 training days do

Squats

Bent rows

Deadlift variations

Powercleans

Reverse curls

BB curls

Shrugs

 

 

Anybody embarking on this,please sign up here and post up progress and comments in this thread.It will help me to gauge the effectiveness of this program

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Sounds good Markos, as this is one area I really need to improve on.

 

I will start this program next week.

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I'm in!!!!

As soon as I can move again. LOL.. :(

I think the bench is going to be my only friend for the next week or so. Still wrecked after that bloody squat. Oh well live and learn. The funny thing is, I was thinking today about what I would do if there was another comp in a couple of weeks and I think I am stupid enough to try that 160kg squat again!!! :lol: Will I ever learn?????? :rolleyes:

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Your squat and dead wont disappear while you specialise on the bench Benny.Once a week squats starting at week 2-3 of the bench program and 1-2 dead sessions total will be enough to see you hit 155-120-200 at the next comp.Thats a whole lot better than 145-95-140.You'll be happy with an 95kg increase wont you.

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man, i tried 80x6x4 tonight.

I got 80x6,6,5,5

 

Theres no way i'll be able to increase to 85x5 next week.

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hehe, just think to do even 120kg 1 time, i am able to do 22 reps of 80kg in 60 seconds :)

 

 

just thought it might be some food for thought

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Thats a good point Adam.When I was benching well in June 1991,I did 95kg for 23 reps,and 100kg x 17, 110kg x 13,155kg x 1 in the space of 10 days.In that time I also hit 125kg x 8-7-6-5.I was on a bench program that reduced the weight and upped the reps in the last week.That was what I meant about this current program wouldnt work as well for stronger lifters.I found that the program that gets you to 120kg is different to the one that you need for 150kg.All these figures above are out of my training journal,they are not off the top of my head.

 

Simon,do the assistance work later this week,then try the week 2 workout next week.You will catch up.Even if you dont make 120-125kg,if you hit 110-115kg,it will smash your PB.Mini cycles is the key.

We can look for 130-140kg by this time next year.

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Man i cant even bench 50kgs at the moment :(

 

Think its time for me to throw in the towel all together as im way out of my league :wub:

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Markos I was having a think about this last night and thought of a few questions.

 

1. What would be the best rep range for the Powerclean and Deadlift days ?

 

2. I read one of your other posts abouts squats

 

• When 1RM testing the core lifts, Charles has athletes perform a slow, progressive warm-up:

 

4 @ estimated 40%, rest 10 seconds

 

4 @ estimated 40%, rest 10 seconds

 

3 @ estimated 60%, rest 30 seconds

 

2 @ estimated 75%, rest 60 seconds

 

1 @ estimated 80%, rest 120 seconds

 

1 @ estimated 85%, rest 120 seconds

 

1 @ estimated 90%, rest 180 seconds

 

1 @ estimated 95%, rest 240 seconds

 

1 @ estimated 100%, rest 240 seconds

 

Would this method be a good way to increase our PB's in the squat ?

 

Thanks.

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Man i cant even bench 50kgs at the moment :(

 

Think its time for me to throw in the towel all together as im way out of my league :wub:

 

Then get off your bum and come to the gym with me :P If I can bench 50, which I can (just.... :ph34r: ) anyone can!!!

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Hey m&m should I just keep doing what I was doing in my journal? 2 bench sessions a week. One is like the squat workout you gave me and the other is a 5x5. I have to bench close grip edge of knurling as I don't want to hurt my shoulder again but obviously this hit triceps and harder to lift bigger weights. Just before I left I was up to 112.5kg in my workouts and propbably good for at least 117.5kg 1rm.

 

I was sticking to compound lifts and getting good results.

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Man i cant even bench 50kgs at the moment :(

 

Think its time for me to throw in the towel all together as im way out of my league :wub:

 

Then get off your bum and come to the gym with me :P If I can bench 50, which I can (just.... :ph34r: ) anyone can!!!

 

Well bench has never been a strong part of my work out cause of the plates, pins and screws in my arm :wub:

 

If you would let me know when your going to the gym old boy i would be there ;)

 

Oh and if you expect me to try an dlift 50kg's then Zul better be there as a spotter as well :lol:

Edited by grandmasterb

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You say it is for someone who can bench between 95-100kg currently.

 

Is that a 95-100kg 1RM or multiple reps?

 

Im keen to do this program. I think i might use the incline bench instead of flat cause i really want to improve my Incline bench, will it still improve my strength for the flat bench?

Edited by Xtract

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Slightly off topic...

 

Does anyone else like me find they are stronger in decline, then flat, then weakest is incline?

 

Just want to know if this is the general consensus?

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Slightly off topic...

 

Does anyone else like me find they are stronger in decline, then flat, then weakest is incline?

 

Just want to know if this is the general consensus?

yes that's normal

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Yep, way stronger in decline.

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Your not stronger in decline,the decline offers the shortest range of motion and the incline the longest.Do declines to your neck and tell me how strong you are.

 

Squirrel,the program you are on is fine and its working,you can only specialise on one lift at a time,so squats it is.

 

Xtract,the program is to increase your 1RM in the bench press.I cant think of a single reason you would want to increase your 1RM in the incline.There will be some carry over to the flat bench,but to be a good bencher,you have to bench.

 

Chris,I'll wait till you do your 1RM with 140kg with a pause,then I can work out a program to take you to 150kg.The program works off %'s,so I need an accurate paused single.You wont be able to make bigger than 10kg jumps at this level.Even 10kg will be tough.You will need access to heavy chains and blocks of 2x4 wood.If you dont have these its cool,might just take a bit longer.

 

Ronald 32,always warm up,I have just listed the work sets.

 

Herc,that is a lead up to hitting a 1RM,not the most effective strength builder around.

 

GMB,I started with 35kg on the bench,it just takes time.

 

Anyone doing this routine,not making the reps is okay.Move on to the next workout regardless.Its your 1RM were trying to improve,not your repping out ability.

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started the bench press program today

 

started off with 70kg (although was fairly light so will up the weights a fair bit more next week)

 

markos would you recommend the ultimate strength routine for squats on another day?

 

what about deadlifts?should i do them just once a week and aim for heavy singles?

 

thanx markos

jovi

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It is very hard to raise all 3 lifts at the same time to any great degree.

 

While most of you guys are novices,a simple 5 x 5 routine will give you a good base,very hard to beat.

 

A guy like Simon who has benched 103kg before,trained for over 12 months seriously,he can really capitalize on a routine like this.

 

With a PB of 85kg Jovi,I would say its too soon to go on a specialized routine.You are making fantastic progress now.

Try 5 x 5 for 6 weeks,then for the last 3 weeks before the comp,we can perfect your technique and see how much strength you have gained.When you can do 100kg in a comp,we can try and get that up to 120kg,but you need a base first,and 85kg is not quite enough in my opinion.The absolute mininum in my opinion is 200lb (91kg) but I prefer 100kg (2 plates).

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absolutely smashed my chest today tryin 8 x 8 with 100kg.

unfortunately i didnt complete it this time, but i will get there

 

Ended up doing

 

5 x 8 (100kg)

1 x 8 (90kg)

2 x 8 (80kg)

 

 

Im detremined to get at least 10kg on my bench by the next comp, i know ive done it before and wanna do it again.

 

Im even gonna even practice with a pause to make sure i do it right on the day :)

 

 

 

oh all sets are unspotted too :P

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While most of you guys are novices,a simple 5 x 5 routine will give you a good base,very hard to beat.

 

With a PB of 85kg Jovi,I would say its too soon to go on a specialized routine.You are making fantastic progress now.

Try 5 x 5 for 6 weeks,then for the last 3 weeks before the comp,we can perfect your technique and see how much strength you have gained.When you can do 100kg in a comp,we can try and get that up to 120kg,but you need a base first,and 85kg is not quite enough in my opinion.The absolute mininum in my opinion is 200lb (91kg) but I prefer 100kg (2 plates).

I do agree 81 isn't a really fantastic base to start off with. But hopefully in the near future the 81 will be a thing of the past, an old friend that i never visit if you like :P.

 

With the 5x5 should i have a go at one of the compound (either 3 or 4 day) programs in the program thread or have you got something else in mind?

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Mon---------------------------Wed----------------------------Fri

 

Squat 5x 5------------------bench 5 x 5-----------------dead 5 x 5

 

powerclean 5 x3--------CG bench 4 x 6--------------bent rows 4 x6

 

chins 3 x max--------------BB curl 3 x8--------------Military press 4 x6

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Mon---------------------------Wed----------------------------Fri

 

Squat 5x 5------------------bench 5 x 5-----------------dead 5 x 5

 

powerclean 5 x3--------CG bench 4 x 6--------------bent rows 4 x6

 

chins 3 x max--------------BB curl 3 x8--------------Military press 4 x6

sweet. thanks markos will get into it either tomorrow or on monday

 

thanks once again

jovi

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Ill start it on Monday, competition will be a good thing. Ill do box squats with a lighter weight though so maybe sometime this year I can do squats instead of good mornings lol.

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Good point M!

 

I just did a 1RM for my bench, never done one before and i got 97.5kg with a nice little pause at the bottom. I'll be stoked if i have a 12.5kg increase over 12weeks.

So i think this program with the weights set out should suit me quite nicely. Will start this monday, it wont matter that i did a chest work out today will it. Still will start it monday im sure it aint going to affect it too much.

 

What sort of rep range are we looking at for the assisted exercises? Somewhere between 4-8?

Edited by Xtract

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