New help with workout program

[Swatsnpr4]

Hello Everyone,
I am currently deployed to the desert and in my "free time" i am in the gym none stop, i am currently 161 lbs and i want to be benching 275 and i am only at 190 right now. can anyone help me create a workout program that will focus primarily on BENCH gains that will help me reach my goal

Thanks

Rob?

[Pull14]

Originally Posted by Swatsnpr4

Hello Everyone,
I am currently deployed to the desert and in my "free time" i am in the gym none stop, i am currently 161 lbs and i want to be benching 275 and i am only at 190 right now. can anyone help me create a workout program that will focus primarily on BENCH gains that will help me reach my goal

Thanks

Rob?

Im going to suggest you pick up Jim wendler's 5/3/1 and go along with any of the templates you'd like. It's based around slow progression, but most people including myself have been gaining a lot of strength within the first couple of months.

The program doesn't focus strictly on bench, but the results can't be beat. All your numbers will go up. While it focuses around rep max's instead of 1rm, your 1rm will go up just as much. Bench has always been my weakest lift, but on this I've gone from 190x7 to 205x9 in 2 months, my 1rm 235 to 265 in the same time.

Its an ebook - you'll be it a minute after you order and its cheap. The read will give you something to do outside of the gym, the program will get ya results and for me, it has changed the way I look at training.

http://www.flexcart.com/members/elit...d=114&pid=2976

To add, its a program ya gotta stick with for at least a few months - but the amount of templates, the loading patterns, deload gives you something you can progress from for years while avoiding boredom.

Even if you choose not to do the program, pick the ebook up and give it a read, lots of great information and defiantly enjoyable read.

[Ironfreak220]

I would go with doing incline bench press helps to work different stabilizers and still help to increase bench gains, no offense just think that flat bench is just an ego workout. but also switch it up using dumbbells here and there. Or do a split like a light chest workout on monday then a heavy chest workout on thursday. Also do a lot of heavy tricep and lat training, this will help increase your power output more in bench motions. hope this helps.

[Swatsnpr4]

Thanks for the Answers, and i went a head and grabbed that Ebook.

Back in High School my football and wrestling couch vowed by a pyramid program. one day we'd all max out with a 1rm and then use that max for one full month and benched every other day doing a % pyramid

Example say i maxed out at 200 lbs my work out for the month would go

set/reps
4/20 @ 45lbs (the bar)
4/10 @ 50% max (100lbs)
4/8 @ 60% Max (120lbs)
4/6 @ 70% Max (140 lbs)
4/4 @ 80% Max (160 lbs)
4/2 @ 85% Max (170 lbs)
4/1 @ 90% Max (180 lbs)


Was this a good strong work out?

We Maxed out on all three, Flat Bench, Incline Bench, and Decline Bench and did the same pyramid program for all three alternating every other day

Mon- Flat
Wed- Incline
Fri- Decline


Let me know if i should go back to that work out and keep doing it i saw improvements back then but i think i stayed at the same Max for two long, maybe i should up the weight every two weeks?

As for Tri's and Lats which workouts will best improve my Bench

I just started getting back into the gym and hitting the weights hard during this Deployment to Iraq, and i have set goals for my self this time. for the past week i have been mixing it up when i work out

i'll do some dumb bell flys, some incline dumb bell presses, then i'll do dips till muscle failure, then i'll decline bench, flat bench and cycle through that process 4 times.

I am looking for a good strong work out that will just rip me. i want to get strong and i'll do what it takes

Thanks again for the replies i have got, i appreciate your input.

Rob ?

[Ironfreak220]

Triceps I would do : skullcrushers, Overhead DB Extensions, and CG Bench Press. Reps 6-12. As for Lats I would do : WG Lat Pulldowns, Barbell Rows, T-Bar Rows, and One-DB Rows. Reps 8-12.

[Swatsnpr4]

Originally Posted by Ironfreak220

Triceps I would do : skullcrushers, Overhead DB Extensions, and CG Bench Press. Reps 6-12. As for Lats I would do : WG Lat Pulldowns, Barbell Rows, T-Bar Rows, and One-DB Rows. Reps 8-12.

Sorry i'm a noob, what does "DB" stand for? Dumb bells?

Thanks

Rob

[Ironfreak220]

Originally Posted by Swatsnpr4

Sorry i'm a noob, what does "DB" stand for? Dumb bells?

Thanks

Rob

Yeah DB is dumbbell, CG is Close-Grip, and WG is Wide-Grip

[mikschu]

I mean no offense, but why do you just want to get good at benching? Why not just focus on making your entire body stronger? Your bench will go up with everything else... You really should look into that 5/3/1, but maybe something like Starting Strength by Mark Rippetoe would be even better for you. It's not just for beginners, people who have been lifting for a while use it and see amazing results.

If your squats, deadlifts, standing presses, pullups, power cleans, rows, etc., are all going up, then your bench will be going up too. The bench press is a great tool for developing some heavy duty pushing power, but it should definitely not be the focus of your program, otherwise it just won't keep you interested in working out forever.

[dukend]

Originally Posted by Swatsnpr4

Hello Everyone,
I am currently deployed to the desert and in my "free time" i am in the gym none stop, i am currently 161 lbs and i want to be benching 275 and i am only at 190 right now. can anyone help me create a workout program that will focus primarily on BENCH gains that will help me reach my goal

Thanks

Rob?

Make a realistic goal. How about you try to get 225 first.

[Swatsnpr4]

Originally Posted by dukend

Make a realistic goal. How about you try to get 225 first.

I'm sorry, no offense but don't come into my thread and call my goal unrealistic. No one ever said that this goal was a two day or a two year goal. My goals are my goals and going from 190 to 275 is a realistic goal.

I have more motivation then most, don't drag me down to your lower leveled goals. so what if i set the bar high.
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As for my bench being the main focus. i do a pretty rounded workout to include the entire body, but my bench is the slowest gain. slowest gain means more motivation to push that limit. i am not saying that the bench is the only thing i am working on, its just the greatest focus.

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Thanks for the info on the 5/3/1 i'll look into it. I appreciate all the helpful info.

[Ironfreak220]

Originally Posted by Swatsnpr4

I'm sorry, no offense but don't come into my thread and call my goal unrealistic. No one ever said that this goal was a two day or a two year goal. My goals are my goals and going from 190 to 275 is a realistic goal.

I have more motivation then most, don't drag me down to your lower leveled goals. so what if i set the bar high.
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As for my bench being the main focus. i do a pretty rounded workout to include the entire body, but my bench is the slowest gain. slowest gain means more motivation to push that limit. i am not saying that the bench is the only thing i am working on, its just the greatest focus.

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Thanks for the info on the 5/3/1 i'll look into it. I appreciate all the helpful info.

You will do fine, keep just increasing the weight week after week and before you know it you will hit your goal.

[Swatsnpr4]

Originally Posted by Ironfreak220

You will do fine, keep just increasing the weight week after week and before you know it you will hit your goal.

Thanks IronFreak, i will keep motivated to reach my goal and before i know it i'll be uploading a video of me benching my goal.

[Ironfreak220]

Originally Posted by Swatsnpr4

Thanks IronFreak, i will keep motivated to reach my goal and before i know it i'll be uploading a video of me benching my goal.

There you go! See now that is motivation!