Bench strength challenges

[Jacko0510]

IC made a good point and it being kg makes some difference but Here's a link

http://stronglifts.com/5x5/

once you stall out here then somthing like 5-3-1 will keep the gains coming..

Yeah thanks for that I used that for a few weeks that got me to where I am now. I was at a 20 plate each side for 1rm

 

[Jacko0510]

5-3-1 I think would be for a more advanced lifter where the gains dont come as easy, with that weight range I think a 5x5 would give faster gains... Is that 25kg or 25lb plates?

Great. Can you just use 5x5 for say just one exercise eg bench whilst continue to pyramid other exercises/ body parts

 

[Jacko0510]

Jack, I think the guys meant what does your weight and number of reps and sets look like. For an example:

bar x 5 reps

bar x 5 reps

55lbs x 2 reps

65lbs x 2 reps

95lbs x 4 reps

That type of layout.

I think you might want to give 5/3/1 a try. Its a nice easy progression program.

I ran it last year for about 4 months and noticed a difference.

I just started running it again. I missed running it.

Sorry mate with you now, I'd do something like this
Bar for 10
20kg for 10
30kg for 8
40 kg for 8---2 sets
50 kg till fail. Usually 5-8
Thanks for helping

 

[Turbolag]

Sorry mate with you now, I'd do something like this
Bar for 10
20kg for 10
30kg for 8
40 kg for 8---2 sets
50 kg till fail. Usually 5-8
Thanks for helping

Sure thing partner. I hope you find your solution.

 

[Turbolag]

Great. Can you just use 5x5 for say just one exercise eg bench whilst continue to pyramid other exercises/ body parts

I think you can do that.

I'm pretty sure I've seen examples before where people combine different workout programs for different lifts.

 

[Gstacker]

If you stalled within one month somthing a not right, you either not eating enough or started with to much weight...
hows ur ohp,squat,DL and rows? You need to be eating!

 

[Jacko0510]

If you stalled within one month somthing a not right, you either not eating enough or started with to much weight...
hows ur ohp,squat,DL and rows? You need to be eating!

Thanks mate. Everything else is ok I've been lifting now for 12 -18 months I'm no spring chick mind 42!! I posted I. Another how pleased I was with my 315 deadlift. Squats moving up good too bench has always been a sticking point for me. I own a deli/sandwich bar so I'm always eating chicken scrambled eggs etc

 

[Jacko0510]

I'm just wondering now if I'm sub consciously worrying about the weight cos I train alone??? Do you guys think it would help me if I did flat bench on a smith machine ?? For a couple of months

 

[Jacko0510]

I think you can do that.

I'm pretty sure I've seen examples before where people combine different workout programs for different lifts.

I'll give that a go then

 

[Gstacker]

Negative on the smith machine.Asking for shoulder problems there.

 

[Jacko0510]

Bench probs

Negative on the smith machine.Asking for shoulder problems there.

Thanks mTe. I'll swerve that then

 

[IronCore]

I think your ok... gains are not made instantly... what you need to do is get your form down and get a good partner... if you have never worked out before...ever... then this will take some time... could you be lifting more right now with the proper help? YES... now that you are here to get the proper help lets get your form right and then get your weight up...