Need bench press workout help.

[Adluginb]

Hello guys, I've been stuck on a max of 315lbs for about a month now. Can you all recommend some benching workouts I might try?

I've just been doing a simple 5 sets of 5 reps and that's not cutting it anymore, time for a change.

If possible if have ideas please tell me what poundage I should be lifting for each set and the reps you recommend.

thanks.

 

[PillarofBalance]

With a max of 315

Week 1
Day 1
Bench press 60% for 8 doubles
JM Press 5 x 7 @8
Barbell rows 6 x 10 @8
Triceps isolation 3 x 10 @7

Day 2
Bb overhead press top set of 5 @9
Fatigue drop 10% 2-4 sets of 5 @8-@9
Floor press 3-4 x 7 @8
More rows 4 x 8 @7

Week 2
Day 1
Bench press 70% 5x5
Accessory can stay same try to add weight from week prior

Day 2
overhead press 3rm @10
Same assistance try to add weight

Week 3
Day 1
Bench 80% 6 triples
Same assistance but add weight

Day 2
Overhead press 3 x 8 @8
Lighter assistance

Week 4
Day 1 bench for a PR.

You can continue that template almost indefinitely however don't max every 4th week. Push it to the 7th week.

Also your technique may not be very good. Simple technique changes can bring about a Pr instantly.

 

[Beezy]

With a max of 315

Week 1
Day 1
Bench press 60% for 8 doubles
JM Press 5 x 7 @8
Barbell rows 6 x 10 @8
Triceps isolation 3 x 10 @7

Day 2
Bb overhead press top set of 5 @9
Fatigue drop 10% 2-4 sets of 5 @8-@9
Floor press 3-4 x 7 @8
More rows 4 x 8 @7

Week 2
Day 1
Bench press 70% 5x5
Accessory can stay same try to add weight from week prior

Day 2
overhead press 3rm @10
Same assistance try to add weight

Week 3
Day 1
Bench 80% 6 triples
Same assistance but add weight

Day 2
Overhead press 3 x 8 @8
Lighter assistance

Week 4
Day 1 bench for a PR.

You can continue that template almost indefinitely however don't max every 4th week. Push it to the 7th week.

Also your technique may not be very good. Simple technique changes can bring about a Pr instantly.

What does 60% for 8 doubles mean?
What are doubles?

 

[Beezy]

Didn't mean to hijack, but I've been stuck at 295 for over a month. It's the main reason I ended up here, for all the wrong reasons, but glad I got here.

 

[ECKSRATED]

60% of your one rep max. 8 doubles means 8 sets of 2 reps

 

[Beezy]

Thanks,
What kind of rest between?

 

[ECKSRATED]

Between the doubles at 60%? Not long. Maybe a minute.

 

[Beezy]

Cool
I've never done anything like that so I can't wait to play around with it

 

[ECKSRATED]

Cool
I've never done anything like that so I can't wait to play around with it

Nice. You'll enjoy it. When u get to higher percentages take longer rest times tho

 

[Beezy]

Does @8 mean 8 rep max or 80%

 

[Beezy]

Those JM presses are nice af!
I may have to change my profile pic again

 

[PillarofBalance]

Does @8 mean 8 rep max or 80%

Neither

Read this https://www.ugbodybuilding.com/threads/19258-RPE-System-of-Training

 

[Ironcrusher]

These are some sick workouts!! Thanks for the inputs. I have been up and down on my bench as well. Will be putting these to the test.

 

[Beezy]

I'm amped to start week 2 tomorrow.

 

[Solomc]

Cool
I've never done anything like that so I can't wait to play around with it

Keep us posted on your progress.

 

[Beezy]

Is the accessory the bb rows?

 

[Beezy]

Failed at 305 today. I think I could've gotten 300 but there were no 2.5s around. Also, if I had a spotter I'm sure I would've had it. I'll go the four weeks before I try again.

 

[Gibsonator]

it happens man especially if you are fluctuating weight as I am, don't sweat it (easier said than done)

 

[Beezy]

it happens man especially if you are fluctuating weight as I am, don't sweat it (easier said than done)

Just started trt Thursday so I'm hoping that helps. I can bench about 90lbs over my test count... Gotta count for something.

 

[Milo]

Good advice here. But keep in mind that being "stuck" at a certain weight for a month means jack shit. You arent supposed to be stronger every month otherwise everyone would be 700 pound benchers. Its a process. A very very long process that you have to love if you want to improve. Put in your time and glady accept any improvements you may make.