Anyone know of any good benching programs?

[cbritton]

I just started trying this program from bodybuilding.com, but a guy at the gym told me I should try something else probably. I have a one rep max right now of probably 205 at maximum 215 on flat bench. Anyways he said I should have a heavy bench and a light bench day. He told me for my heavy bench day on my flat bench I should do 5x5. Start with 130 he said and do five reps and increase the weight 10 lbs on each set then on my final set drop it back down to 150. He said I wanted to do a total of 10 heavy sets like 5 heavy sets on flat and 5 on incline. He said I should try to increase the starting weight five lbs each week so on my second week I would start at 135 then 145, 155, 165,155 does this seem like good advice to you guys? Heres the bench program that I was trying http://www.bodybuilding.com/fun/animalpak10.htm

I would very much aprreciate it if you guys could critique this guy's advice or even make your own suggestions. Is it good to do a light bench day the same week as a heavy bench?

 

[wnt2bBeast]

that routine will not do much to increase your numbers..
try reading some info here www.elitefts.com also teh strongest benchers in the world are the metal militia guys..there routine is tuff but you can incorporate thier philosophy inot your own routine.. http://www.metalmilitia.net/articles/burns/TrainingStyle.htm

 

[Carmen]

I just started trying this program from bodybuilding.com, but a guy at the gym told me I should try something else probably. I have a one rep max right now of probably 205 at maximum 215 on flat bench. Anyways he said I should have a heavy bench and a light bench day. He told me for my heavy bench day on my flat bench I should do 5x5. Start with 130 he said and do five reps and increase the weight 10 lbs on each set then on my final set drop it back down to 150. He said I wanted to do a total of 10 heavy sets like 5 heavy sets on flat and 5 on incline. He said I should try to increase the starting weight five lbs each week so on my second week I would start at 135 then 145, 155, 165,155 does this seem like good advice to you guys? Heres the bench program that I was trying http://www.bodybuilding.com/fun/animalpak10.htm

I would very much aprreciate it if you guys could critique this guy's advice or even make your own suggestions. Is it good to do a light bench day the same week as a heavy bench?

if you're trying to increase your bench, i don't think bodybuilding.com is the place to look.
beast is right about metal militia having some good programs. also, here's one that i know a lot of people have had success with (the rick gaugler routine on the link i'm giving you)- its a good beginner or intermediate program and its in a dowloadable spreadsheet format.
http://www.weightliftingdiscussion.com/routines.html#Adaptation

 

[Parabellum]

The guy benching in the pic is not even touching his chest, lol. Read the links posted they point you in the right direction.

 

[cbritton]

if you're trying to increase your bench, i don't think bodybuilding.com is the place to look.
beast is right about metal militia having some good programs. also, here's one that i know a lot of people have had success with (the rick gaugler routine on the link i'm giving you)- its a good beginner or intermediate program and its in a dowloadable spreadsheet format.
http://www.weightliftingdiscussion.com/routines.html#Adaptation

thank you everybody for the help. sugar plum what would be an ideal goal to set for a 3 rep max on those routines. i am not sure how much weight to go over. The only thing I dont like about a lot of those routines is thay will have board presses in there, and I am not too sure about doing those.

 

[Carmen]

thank you everybody for the help. sugar plum what would be an ideal goal to set for a 3 rep max on those routines. i am not sure how much weight to go over. The only thing I dont like about a lot of those routines is thay will have board presses in there, and I am not too sure about doing those.

we can tell you how to do board presses very easily. i may have some pics of them but even if i don't you won't need any.
go get some wood- one 2 x 8 at home depot should do it and you can have them cut it for you right there. have them cut it into aprox 1 foot sections. you'll want a 1 thickness board, 2 thicknesses (take two sections and screw them together or use duct tape since it reduces splinters anyway), and 3. you can make a 4 thickness one too if you want, or use the 2 and 3 together for a 5, etc.
lay it on your chest, parallel to your body and bench, let the bar come down and rest on the boards, then push back up. you'll get quite a tricep workout. if you can, have one spotter for the bar and another one to hold the boards so they don't slide down into your chin, OR shove the boards under a sweatshirt to hold them in place. don't worry about how funny you look.
anyway, for a 3rm, i'd try slightly less than whatever your 1rm is now. try 200 or 205.
hope that helps, if not, ask away- we can all help you.

 

[goldenone]

Just remember to hold the bar on the board for a split second and explode the weight back up.

Here are some pics.

http://www.criticalbench.com/board-press.htm

 

[oxtail72]

I get the most out of board presses when I lower the weight to let it sink a bit into the chest/belly before exploding it back up. Take in a deep breath through the mouth before lowering the weight, bring it down to the board at the angle you would typically do your bench press for full ROM, let the bar sink a little, then with the aid of the belly, press with as much explosive power to lockout position with each rep. Remember to hold your breath throughout the rep, any loss of air or grunt will most likely make you lose some steam. Board presses are primarily designed to strengthen weak points between the press off and transition phases before lockouts...hence the purpose behind having different number of boards (varying distances from chest/belly to lockout).

 

[Royster]

what are you some fat bodybuilder?

at 215 you dont need a benching program. You need to eat, lift and rest.

 

[Carmen]

what are you some fat bodybuilder?

at 215 you dont need a benching program. You need to eat, lift and rest.

anyone who benches needs a bench program