1x per week bench program

[scotpak1979]

Hi guys

Ideally I would add a dynamic bench day to my current training but just cant make the time due to work/family commitments.

Thus looking for some ideas for a good bench program to get those numbers up (Did 107.5 kg for 3 reps at bw of 79kg). Have my 1st meet (raw)in 2 months and this is my weakest lift.

Current I use a 5x5 (ramped sets) and follow this with 3 sets to failure (8-10 reps with 70-75%). I also do weighted dips and shoulder presses.

Was wondering if I should be doing more sets of 3s?
Should i incorporate other supplemental lift.

Any ideas welcome. (Will most likely switch to 531 post my meet).

FYI i train 3x per week (squat day, bench day, DL day)

[scotpak1979]

Ok, planning to combine my ME day with DE day. Thus do my 5 ramped sets (5, 5, 3, 3, then work set of 5).

Then combine this with 8 sets of 3 reps at say 55-60%, done at speed of course.

I will supplement this with dips, dumbbell presses etc.

Should this yield good results?

[Mohlentank]

High volume, fairly heavy, good amount of sets and reps.

Example of my own: (currently doing floor presses due to chest injury)

Work up to 5x3@80%; warm ups: 45x20, 135x15, 185x10, 225x6, 275x4, working sets: 5x3@325

Close grip: 4x10@245

Add in some rows, tricep, shoulder mobility, etc.

[hsilman]

http://www.bakerstrengthcoaching.com...ining-program/

Just use this scheme once a week for your bench. It's not the fastest by any means, but it definitely works. Doesn't take too much time either. I do some bw dips on the other days but isn't necessary. The main sets work fine, if you want to do backoff sets or accessories you can, and I generally do, but if I'm tired or pressed for time I just get my work sets done and go home.

Be the 147.5 below is my OHP. I'm slowly reintroducing benching while recovering from a shoulder issue. My best bench is 230 at 180.

[John Prophet]

Ok, planning to combine my ME day with DE day. Thus do my 5 ramped sets (5, 5, 3, 3, then work set of 5).

Then combine this with 8 sets of 3 reps at say 55-60%, done at speed of course.

I will supplement this with dips, dumbbell presses etc.

Should this yield good results?

if u r going to do it that way, do the speed reps first, then work up thru the sets of 5. U always want to do your explosive stuff first followed by the more slow grinding stuff

[Jason2459]

if u r going to do it that way, do the speed reps first, then work up thru the sets of 5. U always want to do your explosive stuff first followed by the more slow grinding stuff

I like josh Bryant's approach with working up heavy first and then the light cat/dynamic sets. Primes the CNS, gets you nicely warmed up, and I find I can move heavier weights faster then with out working up to some heavier sets first

Otherwise OP just work up to what ever it is in your head is "max effort" and then drop for some more volume. Then periodically add more weight. I'm sure you'll be fine.