Bench press woes

[Weever22]

id suggust 3 sets one after another, with a minute break in between. Something like for you, 150x 10, 160x 8, 165-170x 5-6 or until failure. Also you could try Static lifting which on the 4th set drop your weight 25%, do 8 reps or so, then lift right below to top so your arms are slightly bent, and hold for as long as you can. Try for 20-30 seconds. But you need a spotter for this.

[Colt McCoy]

You've been improving despite an absolutely godawful routine because you were a beginner. Now it's catching up to you.

Stop thinking about bodyparts and think about your body as a whole. If you want to get strong, you need to squat and deadlift. If you do that, you'll be amazed at how your bench comes along.

I've been recommending Bill Starr's 5x5 routine, which comes comes from an old book by Bill Starr. The basic routine goes like this:

Squat - 5x5
Deadlift - 5x5
Bench or Overhead Press - 5x5

For each movement the weight should start low and progress with each set. In other words, just as an example:

Set 1: 60% of 1 rep max
Set 2: 65% of 1 rep max
Set 3: 70% of 1 rep max
Set 4: 75% of 1 rep max
Set 5: 80% of 1 rep max
Set 6: Cooldown set at 50%.

Monday (Heavy Day): 5th set should be approximately 80% of your 1-rep max.

Wednesday (Light Day): 5th set should be the same as your 3rd set on Monday.

Friday (Medium Day): 5th set should be the same as your 4th set on Monday.

The heavy, light, medium structure helps prevent overtraining. Also, you're not going to failure except on your occasional days when you want to go for a personal record, which would replace your heavy day for that week. Also, these workouts don't take more than about 45 minutes.

I'd really recommend getting the book, which I think is out of print and only available from a few places like Ironmind, but this guy (Madcow) has put together his own little page with his own versions of Starr's 5x5 plan.

Alternatively, Rippetoe's Starting Strength book that everyone is raving about generally keeps with the same basic principals as Bill Starr's program so you might try it instead. Here's a link to an outline of Rippetoe's plan.

[mattnxtc]

dont work to failure

[Colt McCoy]

[ QUOTE ]
id suggust 3 sets one after another, with a minute break in between. Something like for you, 150x 10, 160x 8, 165-170x 5-6 or until failure. Also you could try Static lifting which on the 4th set drop your weight 25%, do 8 reps or so, then lift right below to top so your arms are slightly bent, and hold for as long as you can. Try for 20-30 seconds. But you need a spotter for this.

[/ QUOTE ]

[ QUOTE ]
dont work to failure

[/ QUOTE ]

Yeah, that was terrible advice. Take a guy who's doing a completely [censored] routine and tell them to start doing drop sets to failure to fix their bench press? [img]/images/graemlins/confused.gif[/img]

[mdouglass]

Alright Colt, I can definitely try something like this. I've never done a squat in my life, but obviously see dudes at the gym doing them nonstop. Can you link me a .gif or something of the proper form that I should be doing?

[goodsamaritan]

[ QUOTE ]
My workout probably isn't great. I do the same one every other day. I should probably mix up my routine. I run on the days I don't lift.

Here it is:

weight reps
Pull-ups 0 x20
Bench Press 165 2x8
Bent-over Rows 90 2x12
Standing Flyes 30 2x12
Seated Military Press 55 2x12
Standing Curls 40 2x12
45 degree Obliques 25 50 on each side
Bench Press 165 2x8
Triceps - ez-curl bar 60 2x12
Decline Bench Press 125 2x12
Butterfly Machine 190 2x12

[/ QUOTE ]

Only 11 different exercises? You need at least 15 per day, 5 of which should be biceps exercises.

[Colt McCoy]

[ QUOTE ]
Alright Colt, I can definitely try something like this. I've never done a squat in my life, but obviously see dudes at the gym doing them nonstop. Can you link me a .gif or something of the proper form that I should be doing?

[/ QUOTE ]

Here's a Squat thread. I think blackkeys posted a video in there someplace.

Another squat thread with links to other vids, advice, etc.

[mdouglass]

Thanks for the links COlt.

If my overall goal is to be lean and toned is this squat/deadlift/bench plan the right fit for me?

[JimmyGunz]

to get to your 225 goal u prob have to do a few things.

1. work out your triceps harder and heavier on arm day or whatever day u do them
2. always bench with good form (hit ur chest)and do 4 sets atleast
3. every other week do some close grip or wide grip bench presses
4. and step up ur back and legs workout (this will help a little too)

[mattnxtc]

Diet is goign to make up about 90% of your ability to lose the excess fat you have.

Full body workouts coupled with good cardio will help speed up the process