Anyone know of any good benching programs?

[Quadsweeps Sister]

Training partner and I have been using WSB and are going to throw in some Metal Militia for a change-up. There is something we have done on DE Bench day that is one of my favorites: Incline Barbell Press 3R up to a 1RM then immediately afterward - drop down to ~65% and do 4S of 6R. Its a killer, but I really feel like gains have come from it. The percentage changes over 3 weeks...65%, 70%, 75% for the 4S of 6R.

I know its just one exercise, but just something I have felt benefit from. The MM bench program is def something to check out though!

 

[the koala]

Training partner and I have been using WSB and are going to throw in some Metal Militia for a change-up. There is something we have done on DE Bench day that is one of my favorites: Incline Barbell Press 3R up to a 1RM then immediately afterward - drop down to ~65% and do 4S of 6R. Its a killer, but I really feel like gains have come from it. The percentage changes over 3 weeks...65%, 70%, 75% for the 4S of 6R.

I know its just one exercise, but just something I have felt benefit from. The MM bench program is def something to check out though!

and and ME day you're doing another ME exercise?

so basically you're doing a ME exercise on ME day and another one on DE day where you add a pendulum wave afterwards, right?

-just trying to understand

isn't that insanely taxing for the cns and the body overall?

 

[Quadsweeps Sister]

and and ME day you're doing another ME exercise?
so basically you're doing a ME exercise on ME day and another one on DE day where you add a pendulum wave afterwards, right?

-just trying to understand
isn't that insanely taxing for the cns and the body overall?

The Incline Barbell Press exercise I described is done on ME day - sorry about the confusion. I was tired when I typed up that post. I should have just gone to bed! Thanks.

 

[Royster]

anyone who benches needs a bench program

oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.

 

[Carmen]

oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.

what kind of an idiotic post is this?
i've never EVER said to concentrate on benching. in fact, the opposite- squats and deads are very important, thats why i still do them even though my back prohibits me from progressing far with either.
it doesn't mean you shouldn't have a plan for all your lifts.
You, sir, just looked like a huge fool.

 

[wnt2bBeast]

oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain.

Yep boy, concentrate on benching, and like sugarplum says, on a bench routine, and then when you post a thread on how disproportionate you look, or how you rotator cuffs hurt, or how you simply dont seem to make anymore progress, or how frat boy laught at your squat poundage, then we will be able to laugh at you.

what are you talking about???? he asked for a bench program..whether you bench 135 or 735 and your inot powerlifting you need some sort of structure (program) if you want to increase that lift..

also i dont recall him saying that he never squats or pulls??? doesnt matter he asked for a bench program..stick with helping the thread or dont post at all...

and for your info benching 215 IS extremely tacing on your CNS if it is truly your 1RM!!!!! if you behc 500 215 will not tax your cns..so try to remember that weights are RELATIVE

 

[Powerlifting57]

heres my bench routine and anyone who doubts it is drunk i have goen from 200 to 350 raw in 1 1/2 years and i weigh 170.

monday-bench warm up 8 reps, 5 reps, 1 rep wrk out- 3 sets 1 rep 3 sets 3 reps, then heavy speeds- do half your bench go down touch your chest pause then explode as fast as you can 3 sets 3 reps then do low rack lock outs in a squat rack i usually set the bar about 4 inches away from my chest then weighted abs 3 sets 40 reps

tues- shoulders- same wrk out as bench xcept the speeds and lock outs
back- lat pulls/v bar pull downs 3 sets of each 6 reps then pull overs 3 sets 4 reps then abs- hypers

thurs- triceps- ingrip same as the bench work out on this day you do light speeds 1/4 ur max 8 sets 3 w/ 30 sec of rest inbetween then high rack lock outs about 2-3 inches from lock out- abs 3 sets 40


good luck

 

[Royster]

what kind of an idiotic post is this?
i've never EVER said to concentrate on benching. in fact, the opposite- squats and deads are very important, thats why i still do them even though my back prohibits me from progressing far with either.
it doesn't mean you shouldn't have a plan for all your lifts.
You, sir, just looked like a huge fool.

well then dont make blank stupid statements.

I looked like a fool? why, because I responded to a blank statement? for fucks sake, whats wrong with you? Oh yeah, forgot the IQ in this forum is very low, because users like you bring it down.


wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!

 

[Carmen]

well then dont make blank stupid statements.

I looked like a fool? why, because I responded to a blank statement? for fucks sake, whats wrong with you? Oh yeah, forgot the IQ in this forum is very low, because users like you bring it down.


wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!

please show me where I, or anyone else, said to specialize in benching only?
("oh yeah, benching 215 is so taxing that you have to put the squat and deadlift on hold, as other wise you will overtrain." --please show me where I said putting other lifts on hold is necessary to avoid overtraining.)
I do squat and deadlift btw, but this thread isn't about that.
as far as my IQ, we can gladly discuss it. I think you'll be sorry you brought it up though...
this thread is about benching, not squatting or deadlifting. I would have said the same thing about the other lifts if this had been about them.
I'll tell you why you look like a fool- because without knowing who i am, my credentials, my history, or my associates, you've predetermined that I meant something i never said.
so either you're an idiot, or a nut, but i'm placing my money on both.

 

[wnt2bBeast]

wnt2bBeast, you guys seriously dont get my point. Of course you need a structured approach to benching, but specialising in it, like he intends, distracts you from the other lifts, which at 215 is not neccesary!!!!. Just look at the program he intends in doing. That tells me he wants to specialise. In fact, by what he has written, he is clueless about setting up routines.


This forum is funny, like stupid funny. Now I know why I was cautioned by not to post in this forum, its like bodybuilding.com!

i dont recall sugar making a "stupid" statement.. to me it seems the original poster is looking for a way to increase his bench..dont know where you got the idea that he is specialising?

i do not see your point because you havent offered anything of value in this thread..how do you increase your bench???