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Obtaining A 405 Bench By The End Of The Year

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
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So that's my goal. Here is where I am at currently:

325 x 3 (didn't touch chest on the 3rd rep) is my best so far.

I have no idea what my 1 rep max is though.

Here is my workout routine:

Monday: Bench

Wednesday: Legs

Thursday: Over head press and back and bicep stuff.


The strategy I have been using for bench is like this:

I wait until I can do a number of reps at a set weight, and then I move up 10 pounds.

Example: 315 x 3 on a Monday..... Come back the following Monday and try to do 325 x 3. Then 335 and etc.

If I am not able to get the number of reps I want (Right now I've been doing 3) I come back the next week and retake the same weight until I reach the set number.

Some weeks I would do an over load set, using a board or bench device. Usually every other week. Now I just have access to boards and not bench tools anymore.

This week I did 325 x 3. Based on the principle I am going by I can move up to 335 for max reps but I'm thinking maybe I should lighten the weight up for a couple weeks. I was thinking of doing 295 for max reps my next bench session, and then the next week 315 for max reps and then 325 the next week.

Does this sound like I am on the right track?

Should I change anything?

Any help and/or opinions are much appreciated. Thanks. :)
 
ajdonutz

ajdonutz

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May 23, 2012
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Honestly what helps me break through plateaus is varying rep schemes. I never do same weight same reps for all sets. Like an example bench workout for you in this sort of workout would be:
325x3, 335x1-2, 315x3-5, 295x5-7

Then do your incline, decline, whatever work. I even vary rep schemes on incline and decline most of the time.
 
PillarofBalance

PillarofBalance

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Feb 27, 2011
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I think the plan you're on now is a terrible one. You're basically doing a max effort every time you bench. That will cause regression at some point.

You need to vary your percentages. You need to work on technique. You need to build the supporting muscles.

Due to your back you're pretty much a bench only guy am I correct? I would suggest something like this.

Week 1 -
Day 1 - Bench 70% for 3 sets of 5 then tricep accesories - extensions
Day 2 - Rest (band pushdowns at home)
Day 3 - Upper Back - row row row your ass off
Day 4 - Rest (Band pushdowns at home)
Day 5 - Legs and glutes
Day 6 - Floor Press and Overhead Press in the 5 to 7 rep range
Day 7 - Rest

Week 2 -
Day 1 - Bench 80% for 5 sets of 3
Day 2 - Rest (band pushdowns at home)
Day 3 - Upper Back - row row row your ass off
Day 4 - Rest (Band pushdowns at home)
Day 5 - Legs and glutes
Day 6 - Floor Press and Overhead Press in the 5 to 7 rep range
Day 7 - Rest

Week 3 -
Day 1 - Bench 90% for 3 doubles
Day 2 - Rest (band pushdowns at home)
Day 3 - Upper Back - row row row your ass off
Day 4 - Rest (Band pushdowns at home)
Day 5 - Legs and glutes
Day 6 - Floor Press and Overhead Press in the 5 to 7 rep range
Day 7 - Rest

Week 4 -
Day 1 Bench 60% (WITH BANDS OR CHAINS) but don't go over 60% total weight
Day 2 - Rest (band pushdowns at home)
Day 3 - Upper Back - row row row your ass off
Day 4 - Rest (Band pushdowns at home)
Day 5 - Legs and glutes
Day 6 - Floor Press and Overhead Press in the 5 to 7 rep range
Day 7 - Rest

Week 5 -
Day 1 Bench for a 1RM PR
Day 2 - Rest (band pushdowns at home)
Day 3 - Upper Back - row row row your ass off
Day 4 - Rest (Band pushdowns at home)
Day 5 - Legs and glutes
Day 6 - Floor Press and Overhead Press in the 5 to 7 rep range
Day 7 - Rest

Then start the wave all over again using the new 1RM PR weight for bench and swap out your floor press for some other exercise like board press, incline, dumbells etc...
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
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Thanks for the info guys.

yea I'm bench only right now. I'm gonna wait longer before I start squatting and dead lifting again.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
I don't know my max but the calculator says 344. So just round to 345?

70% = 241 so round to 240

80% = 276 so round to 275

90% = 310.5 so round to 310

is that enough weight to keep increasing strength?

Im willing to try it I just wanna make sure I understand what I'm doing.

Just curious, what is the reason for so many sets? To build stamina?

I appreciate the help.
 
ajdonutz

ajdonutz

VIP Member
May 23, 2012
814
147
Awesome post, POB. Sweet detail. For pure bench power definitely go with that turbo. My training is a little unorthodox as I know my body and enjoy mixing power and hypertrophy. But you cannot go wrong with that layout.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
I think I understand where you are coming from POB.

It sounds like I need a heavy week, medium week, light week, de load week, and then a Max out week right ?

So this week I did a heavy week, next week should I do a de load type week with 60% ?

or should I do a light week ? If I did light week I could do something like 255 for max reps.

Then the next week would be medium so I could do 275 for max reps

Then the next week de load

Then the next week for for a pr ?

I know I keep bringing up max reps but I was introduced to this idea on 5/3/1 and I responded really well to them.

BUT, if you guys think I should keep the reps to 5 or less I'm up for doing that. I wanna get better so I'm ready to make any necessary changes.
 
Last edited:
RAIDEN

RAIDEN

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Feb 22, 2012
4,385
1,345
Turbs, you have to use a real bench, not smith machine :D
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
I think I understand where you are coming from POB.

It sounds like I need a heavy week, medium week, light week, de load week, and then a Max out week right ?

So this week I did a heavy week, next week should I do a de load type week with 60% ?

or should I do a light week ? If I did light week I could do something like 255 for max reps.

Then the next week would be medium so I could do 275 for max reps

Then the next week de load

Then the next week for for a pr ?

I know I keep bringing up max reps but I was introduced to this idea on 5/3/1 and I responded really well to them.

BUT, if you guys think I should keep the reps to 5 or less I'm up for doing that. I wanna get better so I'm ready to make any necessary changes.

Don't think of it as heavy or light. You will press the 70% with the same energy or force as the 90%. It may not move as fast but you give every rep your all.

Next week do the deload and start.

Max reps is max effort so no. Don't do that.

Just do the program exactly as I described. Your bench will go up quite a bit.
 
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