Question regarding Cardio and Bench

[OVillaM69]

My question about cardio, is it ok to eat or drink water right after you run?

I ask because when i go run my parents tell me to wait 5 minutes after im done so i "burn more fat" i usually just run for 20 minutes doing intervals and light joggin and i take about 2 gulps of water at 15 minutes and then continue, is it fine to eat right after running as well? like a salad or something light

As for my bench, my friend tells me its better to start low weight and progress up because today he saw me starting with 165 and then going down to my regular 155, i find that he is right but the only reason i start heavy is that then the weight is less heavy making it somewhat easier for me,i do 5 reps of 165x1 145x1 155x4 or 145x1 155x4 165x1 but i usually end up doing 3 to 4 reps on the last set if its heavy,another question is that im getting stuck at the bench i cant do 165 i tried switching to dumbells today but i couldnt add much to my dumbells since all i was about 40lb per dumbell of 5's and 10's since the 25's were to big for them, so it was about 40lbs or 50 since the dumbell bar weighs 10lb's

any help would be appreciated thnx

[GB405]

Water will not stop your body from burning fat, it will only help it.

[OVillaM69]

Water will not stop your body from burning fat, it will only help it.

yea i thought so, how about eating? because my runs are always at night

how could i increase in bench? ive been doing incline and decline lately

[bmy-]

ramping up weight (135, 145, 155, 165, 175, etc.) with low reps/medium-high volume (lots of sets) is the best way to build strength.

Example being..

5 sets of 3 reps on benchpress.
100 warmup, 10 reps
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3

[mylesrugby7]

You could try this for bench (these are my weights BTW) it was given to me by a powerlifting coach.

40kgx3
50x3
65x1 Negative rep you need a spotter or rack
67.5x1 Negative
70x1 Negative
70x1 Negative

all that with 2-3mins rest

55x5
57.5x4
60x3

3-5mins rest

[OVillaM69]

You could try this for bench (these are my weights BTW) it was given to me by a powerlifting coach.

40kgx3
50x3
65x1 Negative rep you need a spotter or rack
67.5x1 Negative
70x1 Negative
70x1 Negative

all that with 2-3mins rest

55x5
57.5x4
60x3

3-5mins rest

is negative rep the one where i pause on bottom or top. or where i go as heavy as possible with friend helping me push up???

[OVillaM69]

ramping up weight (135, 145, 155, 165, 175, etc.) with low reps/medium-high volume (lots of sets) is the best way to build strength.

Example being..

5 sets of 3 reps on benchpress.
100 warmup, 10 reps
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3

sounds like a good idea today i was thinking of doing this,

135 decline 2x8
135 incline 3x8
145 incline 1x5
155 flat 2x5

but ill probly end up tryn this but doubt i can push up 170