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  1. #1
    Registered User davidvillar97's Avatar
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    How much should i increase my bench next time?

    So i'm doing a 5x5 full body program 3 times/week, 2 workouts ago i did 145x5, next time i was supposed to do 150 but the 2.5 lb plates weren't available, so i just tried to do 7 reps on each set instead of 5, but on the last set i got only 6, so can i increase to 155 next time or will i not be able to lift it?

    thanks
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    Do the 155.
    Also, buy a pair of 2.5lb plates, that way you never have to worry about it.
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    Registered User davidvillar97's Avatar
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    Originally Posted by RFabsik View Post
    Do the 155.
    Also, buy a pair of 2.5lb plates, that way you never have to worry about it.
    will do
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    Only one way to find out, try it out. And hoard them mini plates!
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    Hey, guys. today i tried to bench 155, first set i did 3 reps, i tried to do a second set with 155 to see if i can get another 3, and i got 2 reps. i did the last 3 sets with 135 and it felt heavier than it should.
    i reached 155 2 months ago and wasn't able to get it up at all, i reset and tried to build back up and this time i didn't do all the 5x5. what should i do now?

    should i just reset again?
    do i need to change my whole routine?
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    Registered User hanger1989's Avatar
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    Smile

    What are your long term goals for lifting?

    I'm not an expert on training routines for youngsters, but your doing pretty low reps for a 16 year old.
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    Registered User davidvillar97's Avatar
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    Originally Posted by hanger1989 View Post
    What are your long term goals for lifting?

    I'm not an expert on training routines for youngsters, but your doing pretty low reps for a 16 year old.
    I want to get stronger. bench at least 225 and deadlift at least 405. that's what i want.


    i still care about what i look like. i don't wanna be like a powerlifter or something, but i want to get stronger and look better.


    my lifts keep stalling though. and i try to eat as much as possible. also i'm gaining weight already so i don't think the problem is my nutrition.
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    Originally Posted by RFabsik View Post
    Also, buy a pair of 2.5lb plates, that way you never have to worry about it.
    This.

    My gym bag always has a pair of 2.5lb plates, a towel and a rosin bag to dry my hands. Can't count on the gym for it all brah.
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    The other option is to just do 155 and just try for five reps. If you fall short and can only hit 3 or 4 for some of the sets, don't sweat it.

    If your goal is really two plates, you can't be afraid of going up in weight, knowing you might fall a little short of the target rep range for a bit.
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    Originally Posted by davidvillar97 View Post
    I want to get stronger. bench at least 225 and deadlift at least 405. that's what i want.


    i still care about what i look like. i don't wanna be like a powerlifter or something, but i want to get stronger and look better.


    my lifts keep stalling though. and i try to eat as much as possible. also i'm gaining weight already so i don't think the problem is my nutrition.
    I found that my bench press increased the most when I was doing lower weight and higher reps. I was doing 4 sets of 10 flat and 4 sets of 10 incline.

    I think it's easier to tire out the muscle this way, so that it grows back stronger. That's just my opinion though.
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    Originally Posted by LinuxJon View Post
    This.

    My gym bag always has a pair of 2.5lb plates, a towel and a rosin bag to dry my hands. Can't count on the gym for it all brah.
    My gym doesn't have 2.5lb plates. the 2.5lb plates are mine, but that day i wasn't able to find them. also they don't fit in the normal 45 lb bar, they fit only in skinny bars, so i just hang them on the bar with a light chain. and i can't find regular 2.5 lb plates anywhere

    Originally Posted by LinuxJon View Post
    The other option is to just do 155 and just try for five reps. If you fall short and can only hit 3 or 4 for some of the sets, don't sweat it.

    If your goal is really two plates, you can't be afraid of going up in weight, knowing you might fall a little short of the target rep range for a bit.
    i tried to do 155 today, and did 3 reps for a set, tried another set and did 2 reps, but that's it. i did the other 3 sets with 135.
    idk what to do now. should i just reset to 135 and try to build back up? i've been stalling like this for months. i first benched 135 in february, and i was supposed to be doing 175 by now. i can't even get to 155.

    idk if this may be a key to the cause of why i stall, but i also keep stalling on the overhead press. at 100 lbs.
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    Originally Posted by davidvillar97 View Post
    I want to get stronger. bench at least 225 and deadlift at least 405. that's what i want.


    i still care about what i look like. i don't wanna be like a powerlifter or something, but i want to get stronger and look better.


    my lifts keep stalling though. and i try to eat as much as possible. also i'm gaining weight already so i don't think the problem is my nutrition.
    May just be an off day, do 5x5 with 155 but if you fall under 3 reps lower to 150 to finish. Give it 3 sessions like this and I'd you aren't higher than 4x5 reload again and make sure to perfect form don't just do the motions

    Edit I was stalling alot like this, do exactly what your doing now but for 3x5 on all your sets you would do 5x5 and see how far you get with that, once you stall for a few months with that change program
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    Originally Posted by THCshellshock View Post
    May just be an off day, do 5x5 with 155 but if you fall under 3 reps lower to 150 to finish. Give it 3 sessions like this and I'd you aren't higher than 4x5 reload again and make sure to perfect form don't just do the motions

    Edit I was stalling alot like this, do exactly what your doing now but for 3x5 on all your sets you would do 5x5 and see how far you get with that, once you stall for a few months with that change program
    so i should try 155 next time but instead 3 reps on each set?
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    Originally Posted by davidvillar97 View Post
    My gym doesn't have 2.5lb plates. the 2.5lb plates are mine, but that day i wasn't able to find them. also they don't fit in the normal 45 lb bar, they fit only in skinny bars, so i just hang them on the bar with a light chain. and i can't find regular 2.5 lb plates anywhere
    I would buy 2.5lb and maybe even 1.25lb olympic bar plates then. The chain you are using, even if light, could potentially adding a significant amount of weight (and the lower your total weight, the greater % of increase the chain is adding). Can't link, since I'm under 50 posts, but search on Amazon and you'll find Olympic bar micro plates.
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    Just curious, have you made a one-rep max attempt yet? If so, what was it?

    You can always do what I did for a while, which is add a 2x2 with heavier weight after you finish the 5x5. In your case, you could do 145 (5x5) then something like 155-160 (2x2).

    The big thing is getting in enough volume and EATING. If you're 6'0 and 172lbs and want to lift heavier weights, you need to eat enough protein/carbs/fats to make gains.
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    Originally Posted by Jinx8402 View Post
    I would buy 2.5lb and maybe even 1.25lb olympic bar plates then. The chain you are using, even if light, could potentially adding a significant amount of weight (and the lower your total weight, the greater % of increase the chain is adding). Can't link, since I'm under 50 posts, but search on Amazon and you'll find Olympic bar micro plates.
    Googling this- I've never even seen a 1.25lb plate but would be interested in them.
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    Originally Posted by davidvillar97 View Post
    Please reply
    No, I was implying to do 3 sets of 5 as SS would, once you start stalling on that move onto something with more volume such as all pros

    Also try taking llonger rest breaks
    Last edited by THCshellshock; 06-09-2014 at 10:45 AM.
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    Originally Posted by Jinx8402 View Post
    I would buy 2.5lb and maybe even 1.25lb olympic bar plates then. The chain you are using, even if light, could potentially adding a significant amount of weight (and the lower your total weight, the greater % of increase the chain is adding). Can't link, since I'm under 50 posts, but search on Amazon and you'll find Olympic bar micro plates.
    Amazon doesn't ship to Egypt. even if, the shipping would be at least $40. too poor for that

    Originally Posted by LinuxJon View Post
    Just curious, have you made a one-rep max attempt yet? If so, what was it?

    You can always do what I did for a while, which is add a 2x2 with heavier weight after you finish the 5x5. In your case, you could do 145 (5x5) then something like 155-160 (2x2).

    The big thing is getting in enough volume and EATING. If you're 6'0 and 172lbs and want to lift heavier weights, you need to eat enough protein/carbs/fats to make gains.
    I've never tried doing a 1 rep max. also i can't do 155 for 5 reps. only 3. and i'm sure i'm eating enough protein, i also drink protein shakes. and i do eat enough real food. i'm gaining weight anyway so i think my nutrition is okay

    Originally Posted by THCshellshock View Post
    No, I was implying to do 3 sets of 5 as SS would, once you start stalling on that move onto something with more volume such as all pros

    Also try taking llonger rest breaks
    so i should reset to 135 and start doing 3x5 until i stall?
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    Originally Posted by davidvillar97 View Post
    Amazon doesn't ship to Egypt. even if, the shipping would be at least $40. too poor for that



    I've never tried doing a 1 rep max. also i can't do 155 for 5 reps. only 3. and i'm sure i'm eating enough protein, i also drink protein shakes. and i do eat enough real food. i'm gaining weight anyway so i think my nutrition is okay



    so i should reset to 135 and start doing 3x5 until i stall?
    I don't think you need a full deload, start at 150
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    Originally Posted by THCshellshock View Post
    I don't think you need a full deload, start at 150
    alright. if something wrong happened next time with my bench, i'll say it in this thread. sub
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    Originally Posted by davidvillar97 View Post
    alright. if something wrong happened next time with my bench, i'll say it in this thread. sub
    Give it 3 repeats at 155 and if you aren't close then come back
    rep for rep, pm with link
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    I would say reset if you struggle at the next workout. Usually, one bad day isn't enough data to reset a program. 2 or 3 is clearly a reason to reset.

    1.25lb plates are great to have for adding load to smaller exercises and great when your brain is stuck on a weight you struggle with.

    If you don't have access to 1.25lb plates, see if a local hardware store has big washers that can fit around an oly bar. Heck, here you can really micromanage and go to 1lb increments etc.
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    I never add less than 5lb plates. I just don't see the point. You can more than likely lift 155 but you need to cement that in your mind. It is only weight and worst that can happen is not getting it and something to shoot for the next time.
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    Originally Posted by THCshellshock View Post
    Give it 3 repeats at 155 and if you aren't close then come back
    Hey, so last time i benched, i did 150 lbs 3x5, and today i increased to 155 and did the 3x5 but the last set was extremely slow and the last rep was stuck for like 8 seconds. should i still go for 160? i have a feeling that i won't be able to lift 160 from my chest at all..
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    bout three fiddy...bro and by bro i mean always my bro...
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    Originally Posted by Ares232 View Post
    bout three fiddy...bro and by bro i mean always my bro...
    wut?
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    seriously i need a reply. 160 next time or 155 again?
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    Originally Posted by davidvillar97 View Post
    Hey, so last time i benched, i did 150 lbs 3x5, and today i increased to 155 and did the 3x5 but the last set was extremely slow and the last rep was stuck for like 8 seconds. should i still go for 160? i have a feeling that i won't be able to lift 160 from my chest at all..
    If you got 155 for 5 reps for 3 sets, then you will be able to lift 160. Will you be able to get all the reps, maybe, but my guess is you'll get darn close.

    How much time are you taking between sets? If they are getting tough, it might be time to take 3-5 minutes between sets.

    Remember linear progression programs thrive when eating a lot, sleeping well and taking time between sets. It's not a conditioning program but a strength program. I know some guys who have taken linear programs to heavy weights will take 5-10 minutes between sets. My guess is you'll do well in that 3-5 minute range.
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    Originally Posted by RFabsik View Post
    If you got 155 for 5 reps for 3 sets, then you will be able to lift 160. Will you be able to get all the reps, maybe, but my guess is you'll get darn close.

    How much time are you taking between sets? If they are getting tough, it might be time to take 3-5 minutes between sets.

    Remember linear progression programs thrive when eating a lot, sleeping well and taking time between sets. It's not a conditioning program but a strength program. I know some guys who have taken linear programs to heavy weights will take 5-10 minutes between sets. My guess is you'll do well in that 3-5 minute range.
    i do rest more than 3 minutes at least..but the bench doesn't really drain my power though
    ok i'll just go for 160 next time. thanks for your reply
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