bench programming

[Brick]

Gents & Ladies (ones that bench anyway) what are some of the specialised bench routines you have used to get your bench up. Lay out all your weird and whacky russian power programmes, periodisation and other fancy shit.

Bit of background currently halfway through PPP for bench with an input of 120kg which I will kill, hit 115kg last week while having a play around with some heavy singles.Focussig hard on building strength in my triceps and upper back in my assistance exercises at the moment. Next programme will be more focussed on getting my bench numbers up. Hit me with whats worked for you.

 

[Bench Polkov]

Sheiko if you have the time, Smolov Jr if you have the balls. Coan bench cycles also work well.

 

[Brick]

Sheiko if you have the time, Smolov Jr if you have the balls. Coan bench cycles also work well.

Thankyou sir I just puched some numbers in my Smolov jr spreadsheet, looks doable but that is alot of fucking benching. I could see tendonitis becoming an issue but it is only 3 weeks.

Will read up on the Ed Coan programme.

 

[nazzysmith]

Thankyou sir I just puched some numbers in my Smolov jr spreadsheet, looks doable but that is alot of fucking benching. I could see tendonitis becoming an issue but it is only 3 weeks.

Will read up on the Ed Coan programme.

hmmm sounds interesting... Might look further into this...

 

[MrB83]

My rotuine is 5x5 and 5,3,1x5 i mix it up.Lift heavy as f%*k.Do them properly,touch the chest and full lock out.I only go to the gym once a week and the rest i do at home.

 

[Brick]

hmmm sounds interesting... Might look further into this...

Nazzy if you want a template for the routine pm me and I will email it to you.

My rotuine is 5x5 and 5,3,1x5 i mix it up.Lift heavy as f%*k.Do them properly,touch the chest and full lock out.I only go to the gym once a week and the rest i do at home.

Cheers Mrb, I know all about shitty form I stopped bouncing bench off my chest when it buggered my shoulder and I couldn't lift anything for four months. If you don't already do them try a few reps paused at the bottom power lifter style that shit is hard out.

Thanks for the advice so far lads.

 

[nazzysmith]

Nazzy if you want a template for the routine pm me and I will email it to you.

PM sent...

Cheers bud!

 

[RyanF]

I've never done any specialised bench programs, and my bench press isn't exactly what you'd call strong, but, after not doing any flat barbell benching since mid-February, I started again 6 weeks ago doing the following, and in the last couple weeks have hit some PR's on the bench:

Monday: Work up to a heavy single at 2.5kg heavier than Friday's triple, and then build up a little bit of volume with about 80% of the top weight.

Wednesday: Incline DBBP 3x8-12 and 2 sets of dips.

Friday: Work up to a heavy triple using Monday's top weight.

On top of being in PR territory now (which hasn't happened in a long time), my right wrist hasn't been giving me any dramas, which it used to give me plenty of in my work sets due to an injury at the start of 2011. I'm not sure if this is because of what I'm doing on the bench or if it's unrelated.

 

[nazzysmith]

I've never done any specialised bench programs, and my bench press isn't exactly what you'd call strong, but, after not doing any flat barbell benching since mid-February, I started again 6 weeks ago doing the following, and in the last couple weeks have hit some PR's on the bench:

Monday: Work up to a heavy single at 2.5kg heavier than Friday's triple, and then build up a little bit of volume with about 80% of the top weight.

Wednesday: Incline DBBP 3x8-12 and 2 sets of dips.

Friday: Work up to a heavy triple using Monday's top weight.

On top of being in PR territory now (which hasn't happened in a long time), my right wrist hasn't been giving me any dramas, which it used to give me plenty of in my work sets due to an injury at the start of 2011. I'm not sure if this is because of what I'm doing on the bench or if it's unrelated.

What weight was your single?

 

[Alpha Moth]

what is sheiko? someone explain it to me?

 

[Brick]

what is sheiko? someone explain it to me?

Coach Boris Sheiko like a commie version of Rippetoe but twice as hard arse. Wrote a high volume peaking programme set out in months designed to be run in 3 month blocks. It's hard out russian volume training. Brutal but effective.

 

[RyanF]

What weight was your single?

I started with 70kg on the bar. This Monday just passed I did 1x82.5kg (prior to that the most I'd ever benched was 80kg) after hitting 3x80kg last Friday. Tomorrow I expect to get 3x82.5kg; based on how things are going the only way I can see myself missing is if I horribly fudge the movement or something unpredictable like an injury happens.

 

[nazzysmith]

Cool mate...

Congrats on the PB

Although Benching up to 100kg can be achieved with basic programming... Don't need to do anything fancy...

Sounds like what your doing is working so keep at it...

 

[Alpha Moth]

5 x 5 type stuff has never worked well with me for bench.

has anyone used ed coans stuff here with success? thoughts on it?

 

[0ni]

The only thing that has ever worked for me regarding bench is frequency, consistency and weight gain
You don't need no special Russian routine brah. Been there, fallen for that shit all you really need is to practice benching

Having said that, Sheiko is a fantastic training philosophy. I recommend this program if you're starting off:
http://pdf.erictalmant.com/13 wk beginner program.pdf
Only change that I'd make is dumbbell bench instead of chest flies, because fuck chest flies

 

[Rambodian]

The only thing that has ever worked for me regarding bench is frequency, consistency and weight gain
You don't need no special Russian routine brah. Been there, fallen for that shit all you really need is to practice benching

Having said that, Sheiko is a fantastic training philosophy. I recommend this program if you're starting off:
http://pdf.erictalmant.com/13 wk beginner program.pdf
Only change that I'd make is dumbbell bench instead of chest flies, because fuck chest flies

Awesome, I added that to the collection

Thanks man

 

[nazzysmith]

I've found 5x5 works best after a period of 3x8-10...

I experienced pretty decent gains using 5x5 after 6 months of 8 to 10 reppers...

Also need to do a lot of assistance work for bench IMO...

Dips, inclines, back & tri's...

 

[callan]

yeah, need to hit assistance hard

so hit dumbbells, close grips, dips, diamond push ups... was talking to the owner of my gym tonight (daniel portelli) about his experience in benching and he said to get your close grip strong, and that will help with wide grip benching because of extra lockout power.

high volume.

 

[0ni]

yeah, need to hit assistance hard

so hit dumbbells, close grips, dips, diamond push ups... was talking to the owner of my gym tonight (daniel portelli) about his experience in benching and he said to get your close grip strong, and that will help with wide grip benching because of extra lockout power.

high volume.

I've never seen a raw bencher miss at lockout
I agree that close grips are awesome though, just don't think the reasoning is right

 

[callan]

I've never seen a raw bencher miss at lockout
I agree that close grips are awesome though, just don't think the reasoning is right

most misses at lockout are because of bad technique. and if you have never seen a raw bench fail at lockout you obviously havent watched much benching... i actually failed at lockout tonight. so lol

raw benching tends to fail off the chest (when the lifter isnt explosive) or in the mid section where its not quite at the hight for lockout and not quite out of the lower section (u know what i mean), stronger triceps will help you get through that section if your not explosive off the chest. you will see it more with an extremely wide grip.