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New bench workout

E

Eric1987

New member
So I have gotten the ripptoes work out from here. When I started I was doing

90x8
100x5
105x5
115x5
135x5
140x5

Now that time has gone by I am at

135x8
145x5
150x5
160x5
180x5
185x5

Me and my friend are basically stuck there. Thats really the only routine for bench that we do. Is it because our bodies have gotten use to it? I need something else I wanna be able to max at 300lbs by january. I can max out at like 235. I weigh 155 also btw.
 
You may also want to do dips, flies.
Also remember when doing bench you are also using your shoulders and triceps. So you should have a solid routine hitting every body part atleast 1x week.
 
Yeah we do triceps and shoulders too. We do millitary for shoulders and the thing where you get the bar and put it over your head then behind your head and lift it up.
 
Eric1987 said:
Anyone have any other bench routines?
Click to expand...


Monday -
Bench press - 1 set of 30 reps
Incline dumbell Press - 1 set of 30 reps
Dumbell Flye - 1 set of 30 reps
Low Cable Crossover - 1 set of 30 reps
Cable Cable Crossover - 1 set of 30 reps
Dip - 1 set of 5 reps

Tuesday - Bench press - 5 sets, reps - 5,5,10,15,20(dropsets)
Incline dumbell Press - 4 sets, reps - 6,6,12,12 - after 12th sets, 15se rest, then rep to failure
Dumbell Flye - 4 sets run the rack
Low Cable Crossover - 4 sets, reps - 12
-super set with-
Cable Cable Crossover - 4 sets of 8 reps

Dip - 1 set of 50 reps
 
ExtraMile said:
Monday -
Bench press - 1 set of 30 reps
Incline dumbell Press - 1 set of 30 reps
Dumbell Flye - 1 set of 30 reps
Low Cable Crossover - 1 set of 30 reps
Cable Cable Crossover - 1 set of 30 reps
Dip - 1 set of 5 reps

Tuesday - Bench press - 5 sets, reps - 5,5,10,15,20(dropsets)
Incline dumbell Press - 4 sets, reps - 6,6,12,12 - after 12th sets, 15se rest, then rep to failure
Dumbell Flye - 4 sets run the rack
Low Cable Crossover - 4 sets, reps - 12
-super set with-
Cable Cable Crossover - 4 sets of 8 reps

Dip - 1 set of 50 reps
Click to expand...


Um, not to be a dick but this sucks! Volume out the ass and it definitely is not geared towards his goals which is strength. Stick with the 5x5 style you're doing, if you have stalled deload and continue progressing. Forget flies and crossover and all that stupid crap. Stick with regular benching! Military is good as well as OHP. For tris hit them with low volume after you chest day but don't over work them. The heavy benching will hit them pretty well. write out your whole routine so i can help you more
 
What do you mean deload? We do that 5x5 I listed earlier. From there we either go to millitary and do 2 sets of 10 with whatever weight we are feeling like doing. Then we go to curling. I usually do 45x8 50x8 55x8 60x8 and 70xwhatever I can left. Then I do the triceps and the thing where you have the bar like a deadlift with only 70 pounds and bring it up to your chest. Sorry I dont know what these work outs are called.
 
Deload means to drop the workset weight down a certain percentage and start slowly progressing upward again. It allows your body to recover and reset and continue progressing in weight. For something like bench i progress slowly on because it's not one of my best lifts, i usually will drop 20 pounds or so and progress 5 pounds a week. The key is to go slowly so you can adapt and continue as long as you can. 5 pounds a week equals 260 pounds a year.

I think you're talking about power cleans for the last exercise. Post your whole routine for me
 
That is my whole routine for me. And not power cleans I dont lift it above my head. I bring it up to my chest. Its like doing millitary the other way around. Like pulling it up to your chest instead of pushing it.
 
If it's from the ground then is a power clean or a high pull. If it's from the hang. it could be hang cleans. Are you talking about up right rows?

Where is the rest of the routine. Have you ever tried the 3x5 or 5x5 posted in stickies?
 
dolf215 said:
Um, not to be a dick but this sucks! Volume out the ass and it definitely is not geared towards his goals which is strength. Stick with the 5x5 style you're doing, if you have stalled deload and continue progressing. Forget flies and crossover and all that stupid crap. Stick with regular benching! Military is good as well as OHP. For tris hit them with low volume after you chest day but don't over work them. The heavy benching will hit them pretty well. write out your whole routine so i can help you more
Click to expand...

I dont do that workout but my friend does, its been working fine with him..
 
I do the 5x5 bench only. I dont know any other routines for curls, millitary, etc. And its from a hang. I dont let the bar go any higher than my chest.
 
Yeah upright rows. Do you have a problem with squats, deads, rows, chins, or overhead presses? Do the whole 5x5 routine and i guarantee your bench will go up faster. The body gets stronger as a whole, especially with big lifts like squats and deads. Forget about curls. Concentrate on your core lifts and everything will get bigger and stronger. There is and awesome thread in here about the 5x5 as well as stickies. Read them and follow it the way it is supposed to be run and see how it works out. If you don't like it then do whatever but i bet you make the best strength gains of your life. Just don't go adding in extra stuff to it!!!!
 
DO some dumbell bench too, really helped me on my barbell plateau. Jumped from 215 to 230 in a month after implementing dumbells <about 5 chest work outs >
 
Thats the thing. I dont know what weights to do with the other 5x5's. If someone could give me an example that would be great. I went over the sticky but it just didnt be as simple as I thought.
 
this workout will make your numbers shoot up.
flat bench- 1 set of 3 2-3 minutes rest then 1 set of 6. do a 3 rep set again and then a 6 rep set and then 3 and 6 one more time (so 3 of each) each set should be to failure, you shouldnt be able to get 4 reps on your 3 rep set, and you shouldnt be able to get 7 on your 6 rep set .only do chest once a week and add weight each week no matter what (even if it's only 2 and a half pound plates) do 3 sets of 12 incline dumbbell press, then 4 sets of 12 with dips, then 3 sets of 12 incline flys. obviously stuff your face. i went from around a 240 max to a 315 max in less than 3 months with this all natural. I will swear by it (mainly the flat bench workout). Oh and write down your progress.
 
buddy 235 for weighing 155 natural is pretty good, as long as u got a good routine i would just eat as much as possible and i think i you will get stronger, keep working hard, i got strong as fuck just eating as much as i could and forcing food down while pumping 5x5, good luck
 
And So I got it clear...

1 set of 3
1 set of 6
1 set of 3
1 set of 6
1 set of 3
1 set of 6

On all those sets I shouldnt be able to do more than 3 or more than 6?
And

4 sets of 12 dips?

And what exactly are incline flys? And how should I warm up before I do those? And lets say I put 225 for the first 3. What should I put for the next 6? And the next 3? Just keep going lower in weight?
 
ExtraMile said:
Monday -
Bench press - 1 set of 30 reps
Incline dumbell Press - 1 set of 30 reps
Dumbell Flye - 1 set of 30 reps
Low Cable Crossover - 1 set of 30 reps
Cable Cable Crossover - 1 set of 30 reps
Dip - 1 set of 5 reps

Tuesday - Bench press - 5 sets, reps - 5,5,10,15,20(dropsets)
Incline dumbell Press - 4 sets, reps - 6,6,12,12 - after 12th sets, 15se rest, then rep to failure
Dumbell Flye - 4 sets run the rack
Low Cable Crossover - 4 sets, reps - 12
-super set with-
Cable Cable Crossover - 4 sets of 8 reps

Dip - 1 set of 50 reps
Click to expand...

This is not the fastest way to bench 300.
 
Eric1987 said:
And So I got it clear...

1 set of 3
1 set of 6
1 set of 3
1 set of 6
1 set of 3
1 set of 6

On all those sets I shouldnt be able to do more than 3 or more than 6?
And

4 sets of 12 dips?

And what exactly are incline flys? And how should I warm up before I do those? And lets say I put 225 for the first 3. What should I put for the next 6? And the next 3? Just keep going lower in weight?
Click to expand...

when i warm up before this, i do 30 pushups, wait 2 minutes then do a set of 135 15 times then i'm ready to go

if you use 225 for your 3 rep set i would say try 205 for 6. but you do not want to go down in weight. the first set pick a weight you know you can get 3. then add accordingly and you need a spotter in the beginning you wont be able to finish without help.

1x3-215
1x6-205

1x3-225
1x6-205

1x3-225 (add weight
1x6-205 if you can)

this is an incline fly do them last and don't be afraid to use some weight guys always go to light with this - http://youtube.com/watch?v=ofnIbL38hYY
 
5 pounds a week? for the first few weeks, yeah ,you should see pretty quick results as long as your eating good, take your protein before and after workouts take creatine and your golden. set your goals high, but achievable. don't expect too much or you will get discouraged. just stick with it for about 3 months and as long as you progressively keep challenging yourself you will be happy. of course don't stop working out after 3 months...lol just change your workout.
 
I did what you said. I just couldnt add weight. Me and my friend had to go DOWN weight. How am I suppose to go up weight after the first 2 sets? It is definetly rough though. I never had such an intense workout as that. I was beat!
 
as you get stronger you will be able too. your 4th or 5th set out of the 6 will start to become your strongest. but for now just choose a good weight don't go too heavy, as long as you only need a spot for like 1 or 2 reps then you can stay at that weight.
 
how can it be any easier? If you look in this thread: http://www.elitefitness.com/forum/w...xercises-articles-more-start-here-484815.html

There are links to everything you need to know. Pick a program to follow and don't change a fucking thing! EASY!!! :)

Sounds like you're pretty much a beginner, so I'd stick with the Rippetoe 3x5. Pretty easy, here it is...

The "original novice program", as written in Starting Strength, is as follows:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
 
Eric1987 said:
Thats great but I'm clueless on what weight to actually start with....
Click to expand...

So was everyone else who started it...once. You just have to take a day or two and go in there and figure it out. You have to go read the whole thing to figure out what weight you'll start with based on what you're lifting now or what your max is.

Do some reading and research man. We all have been in the same boat. If you want someone to custom taylor a plan and diet for you so you don't have to do any thinking or reading on your own then you'd better go hire a trainer and pay them to do that work for you.
 
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