bench programming

[RyanF]

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...

So they say, but I ran into a brick wall on basic programming of the bench press which is largely why I hadn't hit a PR in it in about a year, regardless of what else I was doing. This time 'round, I actually decided to take some wisdom from Oni, and instead of grinding against a brick wall with something that isn't working, stop and think about what has worked for me in the past. Heavy singles have worked for me. So heavy singles it is.

 

[Bazza20]

did you watch the whole lift or?

if you dont think thats a lockout problem..... lol

put your mouse on his stating position, then watch where he fails, sure she moves a bit, but not enough to change the angle.

Callan I watched it 5 times, as far as i can tell its about half way in the lift. I can't be fucked arguing definitions with you but my definition of lockout is obviously different that yours. I would say its mid way. Its not off the chest and its not near the top. I am sure I read some westside articles with Louie saying lockout is the last few inches, I could be remembering it wrong but that is where my definition is coming from.

Put it this way he is definitely not failing up at the top of the lift.

 

[callan]

From what I can tell, he just didn't have enough speed to go through his sticking point
This isn't a weakness of the triceps or a shitty lockout, it's just not being strong enough to make the lift

and what will cgbp do? make him stronger...

speed has nothing to do with why he failed but it would defiantly help, he got stuck grinded through the first sticking point and kept going, as el freako said, his tris didnt/werent strong enough to take over to finish it.

 

[Bazza20]

id say weak points are mainly a technique issue for beginners

Are you fucking serious. For beginners weak points and mainly because they are fucking weak.

 

[DREADLIFT]

Same as MrBB8, linear progression at 3x5 twice a week, increasing by 2.5kg, switching to 3x3 to overcome stalls. Got up to 115x5, 120 x 3, 135x1.

Although personally i find a lot of volume helps my bench efforts.

Should probably switch to something a bit more specialised when I'm training again and in my stride.

 

[callan]

Are you fucking serious. For beginners weak points and mainly because they are fucking weak.

fuck it all im doing talking to a brick wall whenever technique starts getting talked about, because people are too ignorant towards how much it affects lifting, its this thing called efficiency, if a lifter is technically efficient they will lift a lot stronger than someone with shit technique just grinding through everything... it just becomes a matter of finding a balance of brute strength and being able to concentrate it all (technique/efficiency)

beginners will have no technique and no strength.... but what one would you focus on first?

i know what id focus on.


if you are on a plateau;

step 1; Analise the lift, see where you are going wrong, fix and technical faults.

step 2; adjust volume/assistance to suit strength issues.

step 3; harden up and stop being a weak c*nt lol

 

[Oli]

so far I'm just doing PPP bench. Its my worst lift so I'm happy to climb 5kg at a time.

callan - do you train at melbourne uni gym?

 

[callan]

so far I'm just doing PPP bench. Its my worst lift so I'm happy to climb 5kg at a time.

callan - do you train at melbourne uni gym?

same with my bench, progress is slow compared to my other lifts, but progress is progress. last thing you want to do is force it and end up injured.


no, i train at MTS in dandenong, MU is too far coz my parents drop me off and pick me up and minh is too lazy to drive me lol.

minh is my coach... hence why my lifts have similar technique to the people at MU

why do you ask?

 

[Oli]

Curious.

 

[callan]

fair nuff lol

 

[TrentZor]

1. Bench more 3xweek
2. Work on your assistance and weak points.

Bodyweight has got little to do with benching overall.

Before u think what does Trent know?

135kg touch and go at 75kg.

Benching more than the rest of u fuckers who weigh 100kg+



cheers Trent

 

[callan]

1. Bench more 3xweek
2. Work on your assistance and weak points.

Bodyweight has got little to do with benching overall.

Before u think what does Trent know?

135kg touch and go at 75kg.

Benching more than the rest of u fuckers who weigh 100kg+



cheers Trent

beginners dont have weak points

 

[nazzysmith]

1. Bench more 3xweek
2. Work on your assistance and weak points.

Bodyweight has got little to do with benching overall.

Before u think what does Trent know?

135kg touch and go at 75kg.

Benching more than the rest of u fuckers who weigh 100kg+



cheers Trent

WINNING!!!

Cross fit does make you stronger...

 

[Bench Polkov]

1. Bench more 3xweek
2. Work on your assistance and weak points.

Bodyweight has got little to do with benching overall.

Before u think what does Trent know?

135kg touch and go at 75kg.

Benching more than the rest of u fuckers who weigh 100kg+



cheers Trent

Are you calling me fat and weak?

 

[callan]

was touch and go and not in comp.... doesnt count

 

[Bazza20]

fuck it all im doing talking to a brick wall whenever technique starts getting talked about, because people are too ignorant towards how much it affects lifting, its this thing called efficiency, if a lifter is technically efficient they will lift a lot stronger than someone with shit technique just grinding through everything... it just becomes a matter of finding a balance of brute strength and being able to concentrate it all (technique/efficiency)

beginners will have no technique and no strength.... but what one would you focus on first?

i know what id focus on.


if you are on a plateau;

step 1; Analise the lift, see where you are going wrong, fix and technical faults.

step 2; adjust volume/assistance to suit strength issues.

step 3; harden up and stop being a weak c*nt lol

A beginner comes in and can bench 40kg. Is the reason why he cannot bench 100kg due to technique problems or due to him not being strong enough.

 

[wingman]

A beginner comes in and can bench 40kg. Is the reason why he cannot bench 100kg due to technique problems or due to him not being strong enough.

IMO:
He can probably get immediate 10kg from technique fixes. Rest is strength.

 

[Bench Polkov]

A beginner comes in and can bench 40kg. Is the reason why he cannot bench 100kg due to technique problems or due to him not being strong enough.

The reason he can't bench 50-60 is technique, the reason he can't bench 100 is both.

 

[TrentZor]

Are you calling me fat and weak?

Lol def not mate.. I'm trolling.

I'm agree with u on volume for beginners but with assistance thrown in for sure.

I've had guys go from 70-100kg bench in 3 months from just 3xbench a week and working hard on weighted dips.



cheers Trent

 

[callan]

A beginner comes in and can bench 40kg. Is the reason why he cannot bench 100kg due to technique problems or due to him not being strong enough.

doesnt understand the concept of tightness, technique = 0

thats half of the problem, then throw in conditioning, that 40kg will feel like a tonne. so they would freak out at any serious weight. making it almost impossible to make large jumps.

a completely new lifter will be lacking muscle mass.

theres a lot more to lifting than just strength. focus on technique, strength will come with time under the bar.