Thread: Attn: Big Benchers- I Need Help
05-21-2002, 04:04 PM #1
Attn: Big Benchers- I Need Help
Ok guys my workout routine was going great and now i'm starting to platue. I was doing as follows 2x10 - 135 on the flat bench.
1x10 - 225
8x3 - 290 ( 70% of my max)
1x2 - 320
1x2 - 350
1x3 - 365 ( 90% of my max)
I originally started this workout with 225 for the 8 setts of three and going up in sets of two's until i hit 90% of my max for 1. Added five pounds a week to each set and ended up stopping at the above workout. I need advice or another routine to switch off to. I do boards and floor presses on thurs. for my tris so i'm doing some secondary work. I would like to try another routine to keep my bench getting stronger. So please any input on new routines or just diffrent routines would help .....thanks........
05-22-2002, 10:17 AM #2
Here was my routine a couple of months back before I hurt my shoulder a bit and I had to lay off. My max was 425lbs and I weighed 165lbs. None of the sets were ever done to failier and I always did my routine without a spotter. I only used a spotter when testing my max bench.
1. 1 plate - 25 reps to warm up
2. 2 plates - 16 reps
3. 2 plates 1 quarter - 13 reps (x2)
3. 3 plates - 8 reps
4. 3 plates 1 quarter - 4 reps
5. 3 plates - 8 reps
8. 2 plates 1 quarter - whatever ya have left
My max was up to 425 and still going up when I had to lay off. I was going for 450.
05-23-2002, 11:27 PM #3
glad to see you on the boards again
pljay posted a routine for you on his thread
06-24-2002, 08:35 AM #4
if you bench press stops going up....change your routine...just do like close grip bench and dips for a week....throw your body off....
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