Increasing bench

[dakine]

hey im 17 been lifting for about 2 years now. ive been really concentrating on bench but think ive hit a plateau. i've been able to throw up 235 for the past 3 months, and ive just been waiting for it to increase. right now im trying a 5x5 workout, 5-5-4-4-3, each set increasing the weight. does anyone have any suggestions or workouts to help kill this plateau.




thanks

 

[Chambewy20]

Tri's tri's tri's....

Don't know what type of workout your thinking about, there are ton's of options, powerlifter type stuff there is Metal Militia and Westside, all types of different stuff.

Go here... http://www.elitefts.com/articles/Current-Articles/default.asp

or here... http://www.westside-barbell.com/articles.htm

do some pleasure reading and see what might work for you...

 

[kingkrs]

I posted this in another thread on this forum about the 5x5. I hope this helps.

I have just completed 5x5 routine on the bench with 295 and it took me 4 work out sessions to complete.

Workout 1
295 x 5
295 x 4 18 total reps
295 x 4
295 x 3
295 x 2

Workout 2
295 x 5
295 x 5 20 total reps
295 x 4
295 x 3
295 x 3

Workout 3
295 x 5
295 x 5 23 total reps
295 x 5
295 x 4
295 x 4

Workout 4
295 x 5
295 x 5 25 total reps
295 x 5
295 x 5
295 x 5

All workouts had two warm up sets of 135x10 and 225x10
with 2 min of rest between all sets. I also did one set of high reps with 225 at the end of each workout (not listed)

You need to make sure that you do at least 14 total good working reps at your chosen weight. If you get less than 14 then your chosen weight is too high and you will not get your desired training effect. Use your 7 rep max as a good starting weight.

This routine obeys the law of repeated efforts. As you can see that on my routine I have gotten progressively stronger each trainig session. My body was adapting to the new load and accepting it as normal. I am now going to switch it up and do something in the higher rep range for about 4 or 5 weeks, then I will come back to this routine and use 305 lbs.

As far as how often to do this routine during the week. I do a five day split
Day one on
Day two on
Day three off
Day four on
Day five off
Repeat

Meaning I will do (for example) chest and back on day one, arms and shoulders on day two, and legs on day four etc. etc. then start all over again.

try it and watch your strength go through the roof in about a month.