What training are you doing/have you done today? (Vol.3)
Discussion
TheBALDpuma said:
Dial down to 60% 1rm for 8. Bench twice a week. Increase by 2.5% every week. At 67.5% drop to 5s, and continue the same process. At 77.5% drop to 3s. At 85% drop to 2s for a couple of weeks. Hit a few heavy (95-97.5%) singles at the end, deload week with 3s at 60%. Re test and get a new PB. It's simple but it works.
I get the principle but personally couldn't be bothered with that! 
I'd leave the benching for a few months, try something entirely different to shock the chest. Guillotine press, seated machine press etc etc
I don't lift like you guys do, far from it. I am however a big fan of @thephysiofix when it comes to rehab/mobility work. I thought some of you might find her post on overhead squat/snatch mobility interesting. She (as an olympic level weight lifter) basically runs through simple tests to see if you have the adequate range of motion required for the lift. Flick right through the post to see the tests, see the rest of her posts to find an injury you have and suggested rehab exercises. 
https://www.instagram.com/p/B0gUgJFHAfS/
https://www.instagram.com/p/B0gUgJFHAfS/
TheBALDpuma said:
You're making a really really common mistake with your programming. So many people just train at 95% of what they are capable of lifting every time they go to the gym and get no where.
Dial down to 60% 1rm for 8. Bench twice a week. Increase by 2.5% every week. At 67.5% drop to 5s, and continue the same process. At 77.5% drop to 3s. At 85% drop to 2s for a couple of weeks. Hit a few heavy (95-97.5%) singles at the end, deload week with 3s at 60%. Re test and get a new PB. It's simple but it works.
Christ I wish that would work for me! I shall give it a go for bench press because that looks very easy indeed compared to what I would normally do. 8 reps at 60% feels like a warm up. Dial down to 60% 1rm for 8. Bench twice a week. Increase by 2.5% every week. At 67.5% drop to 5s, and continue the same process. At 77.5% drop to 3s. At 85% drop to 2s for a couple of weeks. Hit a few heavy (95-97.5%) singles at the end, deload week with 3s at 60%. Re test and get a new PB. It's simple but it works.
ORD said:
Christ I wish that would work for me! I shall give it a go for bench press because that looks very easy indeed compared to what I would normally do. 8 reps at 60% feels like a warm up.
Yeah the start is supposed to be easy. Go with 5 sets what ever rep range you're doing. Add in accessory work that compliments your week points in the lift and good luck with it!
It's just basic linear progression, with block periodized drops in reps. About as simple as it gets programming wise, but will work for almost everyone.
marksx said:
Why can't I increase my bench press?
I'm not gonna say the weight because, honestly, it's embarrassingly low.
I can do 5x5 of a weight. Most of the time. Add 2.5kg and I can't do a set of 5. Occasional feeling of strength where I can do a single or double at slightly higher weight but otherwise stuck.
Been like this for months.
f
king getting me down it is.
How often do you train? How consistently do you train and do you log every session religiously?I'm not gonna say the weight because, honestly, it's embarrassingly low.
I can do 5x5 of a weight. Most of the time. Add 2.5kg and I can't do a set of 5. Occasional feeling of strength where I can do a single or double at slightly higher weight but otherwise stuck.
Been like this for months.
f
king getting me down it is. Edit: a fiver says the answers are "not very" and "no"
Edited by TheJimi on Tuesday 30th July 11:05
popeyewhite said:
TheBALDpuma said:
Dial down to 60% 1rm for 8. Bench twice a week. Increase by 2.5% every week. At 67.5% drop to 5s, and continue the same process. At 77.5% drop to 3s. At 85% drop to 2s for a couple of weeks. Hit a few heavy (95-97.5%) singles at the end, deload week with 3s at 60%. Re test and get a new PB. It's simple but it works.
I get the principle but personally couldn't be bothered with that! I'd leave the benching for a few months, try something entirely different to shock the chest. Guillotine press, seated machine press etc etc
As the guy has asked what to do to improve his bench press, the first thing to do is structure planned progression in. It's really easy, even if the numbers look like hard work it really isn't.
Also if someone wants to improve their bench press, the only thing you shouldn't do is take bench press out the program!
Surely it depends on what is holding the lifter back? If it’s that he desperately needs some hypertrophy, it would be no bad thing to switch to another lift for a while and get some newbie hypertrophy gains (after the initial neurological adaptations are complete).
Variety is good for hypertrophy, and hypertrophy is often what relatively inexperienced (but post-novice) lifters need.
I’m in the opposite position because I’ve spent a year getting more jacked without getting any stronger. It stands to reason that what I need is practice and to improve technique. More benching would help me, but it might not be what the OP needs most.
ORD said:
Surely it depends on what is holding the lifter back? If it’s that he desperately needs some hypertrophy, it would be no bad thing to switch to another lift for a while and get some newbie hypertrophy gains (after the initial neurological adaptations are complete).
Variety is good for hypertrophy, and hypertrophy is often what relatively inexperienced (but post-novice) lifters need.
I’m in the opposite position because I’ve spent a year getting more jacked without getting any stronger. It stands to reason that what I need is practice and to improve technique. More benching would help me, but it might not be what the OP needs most.
I get where you're coming from, but I disagree. Bench press will give you hypertrophy whether you're a newbie or a seasoned lifter. Also, you don't need hypertrophy to get stronger. Look how strong some of the 66kg powerlifters are. Also, the whole "keep your body guessing" with new exercises is a bit of Misconception - variety is important, but mixing up rep ranges is enough of a change of stimulus. If your muscles are contracting through a pressing movement, they don't know if it's a bar, dumbbells, floor press etc. It keeps it interesting but isn't vital. Variety is good for hypertrophy, and hypertrophy is often what relatively inexperienced (but post-novice) lifters need.
I’m in the opposite position because I’ve spent a year getting more jacked without getting any stronger. It stands to reason that what I need is practice and to improve technique. More benching would help me, but it might not be what the OP needs most.
However keeping the core movement you want to improve in is important. If your a hurdle sprinter, just sprinting or just doing high jump isn't going to be the best thing to do.
TheBALDpuma said:
I get where you're coming from, but I disagree. Bench press will give you hypertrophy whether you're a newbie or a seasoned lifter. Also, you don't need hypertrophy to get stronger. Look how strong some of the 66kg powerlifters are. Also, the whole "keep your body guessing" with new exercises is a bit of Misconception - variety is important, but mixing up rep ranges is enough of a change of stimulus. If your muscles are contracting through a pressing movement, they don't know if it's a bar, dumbbells, floor press etc. It keeps it interesting but isn't vital.
However keeping the core movement you want to improve in is important. If your a hurdle sprinter, just sprinting or just doing high jump isn't going to be the best thing to do.
We disagree :-) However keeping the core movement you want to improve in is important. If your a hurdle sprinter, just sprinting or just doing high jump isn't going to be the best thing to do.
My view is that the best 66kg lifter is probably the most jacked 66kg lifter. Weight classes are height classes in disguise. The best powerlifters spend most of the year on hypertrophy (plus serious money on anabolic drugs to increase hypertrophy).
You are largely stuck with your genetic draw in terms of rate firing and completely stuck with your genetic draw in terms of muscle insertions. The best 66kg lifter got a brilliant genetic draw on both, but he would be stronger if he could get more jacked.
There are plenty of powerlifters that don’t do the competition lifts much. See Westside, for example.
TheBALDpuma said:
popeyewhite said:
TheBALDpuma said:
Dial down to 60% 1rm for 8. Bench twice a week. Increase by 2.5% every week. At 67.5% drop to 5s, and continue the same process. At 77.5% drop to 3s. At 85% drop to 2s for a couple of weeks. Hit a few heavy (95-97.5%) singles at the end, deload week with 3s at 60%. Re test and get a new PB. It's simple but it works.
I get the principle but personally couldn't be bothered with that! I'd leave the benching for a few months, try something entirely different to shock the chest. Guillotine press, seated machine press etc etc
As the guy has asked what to do to improve his bench press, the first thing to do is structure planned progression in. It's really easy, even if the numbers look like hard work it really isn't.
Also if someone wants to improve their bench press, the only thing you shouldn't do is take bench press out the program!
It's the difference between slightly boring short term targets and the fun of new techniques and growth in other areas whilst also achieving your primary goal, though maybe over a slightly longer timeframe. I'd get so bored your method!
TheBALDpuma said:
I get where you're coming from, but I disagree. Bench press will give you hypertrophy whether you're a newbie or a seasoned lifter. Also, you don't need hypertrophy to get stronger.
Agree. Stronglifts 5x5 is the clear case in point. It's a pure strength program, as none of the sets last long enough to cause hypertrophy.TheBALDpuma said:
Look how strong some of the 66kg powerlifters are. Also, the whole "keep your body guessing" with new exercises is a bit of Misconception - variety is important, but mixing up rep ranges is enough of a change of stimulus. If your muscles are contracting through a pressing movement, they don't know if it's a bar, dumbbells, floor press etc. It keeps it interesting but isn't vital.
However keeping the core movement you want to improve in is important. If your a hurdle sprinter, just sprinting or just doing high jump isn't going to be the best thing to do.
Agree. I hit a hard plateau on the bench press. Dialled it back to 60% and switched to 10x10 for a while. Even on the first set, those two extra reps stood out as being 'more difficult'. My body had become so conditioned to 8 reps. First time out, I had to give up towards the end of the eighth set However keeping the core movement you want to improve in is important. If your a hurdle sprinter, just sprinting or just doing high jump isn't going to be the best thing to do.
, but stuck with it for a few weeks, before returning to conventional set ranges.marksx said:
Why can't I increase my bench press?
I'm not gonna say the weight because, honestly, it's embarrassingly low.
I can do 5x5 of a weight. Most of the time. Add 2.5kg and I can't do a set of 5. Occasional feeling of strength where I can do a single or double at slightly higher weight but otherwise stuck.
Been like this for months.
fking getting me down it is.
My method is even simpler. Maximum weight you can manage for two sets of four, train with that weight till you can manage two sets of six with it, increase weight, back it up.to two sets of four again, rinse, repeat. Always worked for me, was a decent presser way back....I'm not gonna say the weight because, honestly, it's embarrassingly low.
I can do 5x5 of a weight. Most of the time. Add 2.5kg and I can't do a set of 5. Occasional feeling of strength where I can do a single or double at slightly higher weight but otherwise stuck.
Been like this for months.
f
king getting me down it is. ORD said:
We disagree :-)
My view is that the best 66kg lifter is probably the most jacked 66kg lifter. Weight classes are height classes in disguise. The best powerlifters spend most of the year on hypertrophy (plus serious money on anabolic drugs to increase hypertrophy).
You are largely stuck with your genetic draw in terms of rate firing and completely stuck with your genetic draw in terms of muscle insertions. The best 66kg lifter got a brilliant genetic draw on both, but he would be stronger if he could get more jacked.
There are plenty of powerlifters that don’t do the competition lifts much. See Westside, for example.
My point is there will be 66kg lifters who can out lift you or I, the bench press world record in that class is 221kg for example, but they are carrying less muscle mass than plenty of guys no where near as strong as that. Ergo, you don't need hypertrophy to be strong. My view is that the best 66kg lifter is probably the most jacked 66kg lifter. Weight classes are height classes in disguise. The best powerlifters spend most of the year on hypertrophy (plus serious money on anabolic drugs to increase hypertrophy).
You are largely stuck with your genetic draw in terms of rate firing and completely stuck with your genetic draw in terms of muscle insertions. The best 66kg lifter got a brilliant genetic draw on both, but he would be stronger if he could get more jacked.
There are plenty of powerlifters that don’t do the competition lifts much. See Westside, for example.
popeyewhite said:
You're quite correct, that's why I said 'for a few months'. if the goal is a minimal increase in reps/weight over a short cycle then yours is one standard approach. However I only train 4 days a week, so can't/won't increase bench to x2 pw. I also have training goals which are a bit longer term than a modest bp increase. In the time it takes to build your bench up if you switch to another lift which creates good growth after a short cycle you would be able to switch back and bench will have improved. This method allows for transmutation, longer term growth, and renewed enthusiasism as you see the weights going up on the new lift.
It's the difference between slightly boring short term targets and the fun of new techniques and growth in other areas whilst also achieving your primary goal, though maybe over a slightly longer timeframe. I'd get so bored your method!
Obviously my example is just the bench part of a larger training program. Variation comes in accessory work. Ultimately if you want to improve bench press you need to bench press. A novice may get stronger by having time away from the lift and doing other pressing movements, but would be stronger still had he or she benched throughout. An expert lifter would most like go backwards or go nowhere with any kind of time away from the lift.It's the difference between slightly boring short term targets and the fun of new techniques and growth in other areas whilst also achieving your primary goal, though maybe over a slightly longer timeframe. I'd get so bored your method!
But hey, what do I know!
TheBALDpuma said:
My point is there will be 66kg lifters who can out lift you or I, the bench press world record in that class is 221kg for example, but they are carrying less muscle mass than plenty of guys no where near as strong as that. Ergo, you don't need hypertrophy to be strong.
That doesn’t follow at all. The 66kg lifter has vastly better muscle insertions and other innate characteristics that enable him to be strong despite having little mass.He would be stronger if more jacked. I would be stronger if more jacked. You would be stronger if more jacked. Muscle tissue is what we use to generate force. More of it means more potential for force generation.
Muscle insertions, for example, probably explain a vast amount of the differences in strength between similarly jacked people.
ORD said:
TheBALDpuma said:
My point is there will be 66kg lifters who can out lift you or I, the bench press world record in that class is 221kg for example, but they are carrying less muscle mass than plenty of guys no where near as strong as that. Ergo, you don't need hypertrophy to be strong.
That doesn’t follow at all. The 66kg lifter has vastly better muscle insertions and other innate characteristics that enable him to be strong despite having little mass.He would be stronger if more jacked. I would be stronger if more jacked. You would be stronger if more jacked. Muscle tissue is what we use to generate force. More of it means more potential for force generation.
Muscle insertions, for example, probably explain a vast amount of the differences in strength between similarly jacked people.
Muscular strength is largely Neural, hence why you can keep getting stronger in a weight division without getting bigger. Hypertrophy gives you bigger muscles, which have the potential to be stronger, but it doesn't always make you stronger.
Hence why powerlifters get bigger totals when they move up a class- they max out their potential at a given weight, increase the cross sectional size of their muscles moving up to a new class, which allows them to develop more force ergo a bigger total.
Hence why powerlifters get bigger totals when they move up a class- they max out their potential at a given weight, increase the cross sectional size of their muscles moving up to a new class, which allows them to develop more force ergo a bigger total.
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