benching twice a week

[SAGAT]

as of late i'm getting really disappointed with my bench growth. i'm currently on the 5x5 routine, split looks like this;

day 1 tris/bis
day 2 legs/calves
day 3 off
day 4 back/traps
day 5 chest/delts
day 6+7 off

i'm thinking about benching twice a week to increase my bench more. the most logical extra bench day to me, would be day 2. so then it would look like this;

day 1 tris/bis
day 2 legs/calves/bench
day 3 off
day 4 back/traps
day 5 chest/delts
day 6+7 off

any suggestions/remarks? any help will be greatly appreciated.

 

[Backlash]

I would find it hard to bench the day after I do tris. Not sure where you could fit it in though...

 

[SAGAT]

i know...that's kind of the problem i'm facing...i'm kind of leaning towards day 3...do you ppl think it's possible for me to recover in time for day 5?

 

[Backlash]

Well, were you planning to do the same chest routine both days? Where are you failing on your bench anyways? Just doing more sets of full ROM bench won't necessarily help.

 

[Smurfy]

Well, were you planning to do the same chest routine both days? Where are you failing on your bench anyways? Just doing more sets of full ROM bench won't necessarily help.

exactly.

 

[Buddy_Christ]

don't know about recovery time, and i'm glad you brought this up. i was doing a split like this

Day 1 - Chest/calves
Day 2 - Back
Day 3 - Off
Day 4 - Arms
Day 5 - Legs
Day 6 & 7 - Off


i've been disappointed with leg strength and chest growth, so i decided to change it up a little bit. now i'm doing

Day 1 - Chest/Legs
Day 2 - Back/shoulders
Day 3 - Off
Day 4 - Arms
Day 5 - Legs/Chest
Day 6 & 7 - Off

what i did to change up i don't think is overkill. i added Box Squats and leg curls to day 1. for Day 5 i added Incline 5x5, flat db bench, standing cable flies.

my arms and back are getting tremendous amounts of work, or at least i feel they are. i'm starting to feel like my chest and legs are going to fall behind if i don't give them more work. i ran this modified split this week and i feel ok, but this was only the first week.

i'd love some input on this as well. thanks.

 

[supersizeme]

what does your tricep routine look like? how about back?

 

[Buddy_Christ]

arms day for me is:

close grip bench 5x5
BB Curl 5x5
dips 2x10
Incline curl 10, 8, 5-6
Skull Crushers 10, 8, 5-6
Preacher curl 10, 8, 5-6

Back day:
Seated OHP 5x5
Side Laterals (cable) 12, 10, 8, 5-6
Deads 5x5
Pullups 2x10
Shrugs 10, 8, 5-6
Rows 10, 8, 5-6

dunno if you were asking for mine or sagat's, but now you got mine.

 

[sigweed]

in used to be doing a very similar routine... but i just wasnt seeing good results from back and shoulders on the same day
my suggestion would be to almost make another day where you do a light chest workout, focusing on reps rather than weight

 

[crew9]

what does your tricep routine look like? how about back?

what does your tricep routine look like? how about back?

what does your tricep routine look like? how about back?

You want a stronger bench find your weakness and work those.