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  1. #1
    Powerlifter Pre-Med Hardlifter9's Avatar
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    Best routine for breaking through a Bench Press plateau?

    My current set up is:

    -
    Chest Tris
    Legs
    Shoulders Back Bis
    Legs
    -
    Repeat

    Any routines/changes in workouts that have worked for others for breaking through plateaus?
    Current: (422 Wilks IPF RAW - June 2014)

    Bench Press: 410 @ 177 body weight in the Gym / 381 @ 173lbs in competition with a pause (WPC world record)
    Squat: 470x1 - gym / 450x1 meet - last june
    Deadlift: 535 @ 173 (competition lift)

    Goals:

    Bench Press: 405x1 in competition (IPF)
    Squat: high 400s by end of 2014
    Deadlift: 600x1 by end of 2014
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  2. #2
    Squat onslaught hammerfelt's Avatar
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    Smolov Jr
    Dirt is my Path - Steel is my Barbell: log - http://forum.bodybuilding.com/showthread.php?t=154931833

    300/195/277.5

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  3. #3
    Deadlift Whisperer ilovethe80s's Avatar
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    I Just finished Smolov jr for bench. Bear in mind my bench is very small compared to yours, so I was not expecting much of a gain, but got an 11lb PR (which is huge for me). I hear of people with larger benches getting like 30 pound gains and things. From what I read, it is a peaking program, so I m not sure what that means for the immediate bench future after the program. Might be worth checking out though, Not bad for just 3 weeks
    820 @ 132 | wilks 414.87

    Best meet lifts: Squat 270 | Bench 160 | Deadlift 390
    Gym PRs since last meet: Squat 300 wraps | Bench 170 paused | Deadlift 400

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  4. #4
    Powerlifter Pre-Med Hardlifter9's Avatar
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    Originally Posted by ilovethe80s View Post
    I Just finished Smolov jr for bench. Bear in mind my bench is very small compared to yours, so I was not expecting much of a gain, but got an 11lb PR (which is huge for me). I hear of people with larger benches getting like 30 pound gains and things. From what I read, it is a peaking program, so I m not sure what that means for the immediate bench future after the program. Might be worth checking out though, Not bad for just 3 weeks

    How did your chest feel while doing it? I do have a history of minor chest strains (putting me out of benching for 7-14 days) due to benching too frequently.
    Current: (422 Wilks IPF RAW - June 2014)

    Bench Press: 410 @ 177 body weight in the Gym / 381 @ 173lbs in competition with a pause (WPC world record)
    Squat: 470x1 - gym / 450x1 meet - last june
    Deadlift: 535 @ 173 (competition lift)

    Goals:

    Bench Press: 405x1 in competition (IPF)
    Squat: high 400s by end of 2014
    Deadlift: 600x1 by end of 2014
    Reply With Quote

  5. #5
    Deadlift Whisperer ilovethe80s's Avatar
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    Originally Posted by Hardlifter9 View Post
    How did your chest feel while doing it? I do have a history of minor chest strains (putting me out of benching for 7-14 days) due to benching too frequently.
    My chest actually did not bother me at all, but I have never had any history of strains or issues there. Shoulder did act up a bit but I can't blame the volume; that was from a habit of benching improperly, so more my fault than the program's. I am not totally solid in my bench technique and was using this program also as sort of a boot camp for lots of practice, and when I'd make the mistake of putting too much shoulder in the bench, I'd really feel it. You're benching pretty much every other day and then 2 consecutive days, so if you strain something, it probably won't heal by the next session.

    The program suggests that you abandon any extra tricep/ delt work so you don't burn out, but I did do light prehab in the form of banded internal/external rotations, face pulls, etc to keep the shoulder healthy. Not sure if there are some precautionary measures like that that you could take for the chest?
    820 @ 132 | wilks 414.87

    Best meet lifts: Squat 270 | Bench 160 | Deadlift 390
    Gym PRs since last meet: Squat 300 wraps | Bench 170 paused | Deadlift 400

    Bb.com Journal:
    forum.bodybuilding.com/showthread.php?t=125116601&goto=newpost

    Notes on high frequency squats, trigger point therapy and all things deadlift:
    Diaryofadeadlifter.com

    Training Videos:
    youtube.com/user/LRinke414
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  6. #6
    Powerlifter Pre-Med Hardlifter9's Avatar
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    Originally Posted by ilovethe80s View Post
    My chest actually did not bother me at all, but I have never had any history of strains or issues there. Shoulder did act up a bit but I can't blame the volume; that was from a habit of benching improperly, so more my fault than the program's. I am not totally solid in my bench technique and was using this program also as sort of a boot camp for lots of practice, and when I'd make the mistake of putting too much shoulder in the bench, I'd really feel it. You're benching pretty much every other day and then 2 consecutive days, so if you strain something, it probably won't heal by the next session.

    The program suggests that you abandon any extra tricep/ delt work so you don't burn out, but I did do light prehab in the form of banded internal/external rotations, face pulls, etc to keep the shoulder healthy. Not sure if there are some precautionary measures like that that you could take for the chest?
    probably tons of stretching I suppose and a good warm up.
    Current: (422 Wilks IPF RAW - June 2014)

    Bench Press: 410 @ 177 body weight in the Gym / 381 @ 173lbs in competition with a pause (WPC world record)
    Squat: 470x1 - gym / 450x1 meet - last june
    Deadlift: 535 @ 173 (competition lift)

    Goals:

    Bench Press: 405x1 in competition (IPF)
    Squat: high 400s by end of 2014
    Deadlift: 600x1 by end of 2014
    Reply With Quote

  7. #7
    Aspiring Forklift coachdeez's Avatar
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    Originally Posted by hammerfelt View Post
    Smolov Jr
    No.
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  8. #8
    Band showmestate08's Avatar
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    All you can eat buffets--hear that's a pretty good thing to have in your routine
    dem gainz:

    http://forum.bodybuilding.com/showthread.php?t=151789213
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  9. #9
    Powerlifter Pre-Med Hardlifter9's Avatar
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    Originally Posted by coachdeez View Post
    No.
    elaborate?
    Current: (422 Wilks IPF RAW - June 2014)

    Bench Press: 410 @ 177 body weight in the Gym / 381 @ 173lbs in competition with a pause (WPC world record)
    Squat: 470x1 - gym / 450x1 meet - last june
    Deadlift: 535 @ 173 (competition lift)

    Goals:

    Bench Press: 405x1 in competition (IPF)
    Squat: high 400s by end of 2014
    Deadlift: 600x1 by end of 2014
    Reply With Quote

  10. #10
    Registered User runtocatch's Avatar
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    Originally Posted by Hardlifter9 View Post
    elaborate?
    You are nowhere near ready for something like that.
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  11. #11
    Aspiring Forklift coachdeez's Avatar
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    Originally Posted by Hardlifter9 View Post
    elaborate?
    If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.
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  12. #12
    Powerlifter Pre-Med Hardlifter9's Avatar
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    Originally Posted by runtocatch View Post
    You are nowhere near ready for something like that.
    And why is that?
    Originally Posted by coachdeez View Post
    If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.
    I've done strength set ups in the past and had exactly the same results minus the hypertrophy gains.
    Current: (422 Wilks IPF RAW - June 2014)

    Bench Press: 410 @ 177 body weight in the Gym / 381 @ 173lbs in competition with a pause (WPC world record)
    Squat: 470x1 - gym / 450x1 meet - last june
    Deadlift: 535 @ 173 (competition lift)

    Goals:

    Bench Press: 405x1 in competition (IPF)
    Squat: high 400s by end of 2014
    Deadlift: 600x1 by end of 2014
    Reply With Quote

  13. #13
    Registered User eXpiRaTioN_DaTe's Avatar
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    watching videos of eric spoto bench
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  14. #14
    Registered User phillyfreak7's Avatar
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    Originally Posted by coachdeez View Post
    If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.
    You know, you might want to extrapolate a little further. Maybe an example or two would be nice, considering OP isn't exactly sure of what you would recommend.

    And what is wrong with a peaking routine? I've ran Smolov and so have my friends with incredible gains.
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