I am 5’6 and 153 lbs. At the moment, my one rep maxes for my lifts are 120 lbs for bench, 240 lbs for squat, and 270 lbs for deadlift. I like doing bench and deadlift for 3-4 sets of 5 while I do 5x3 for squats (personal preference). Is there anything wrong with benching 3 times a week or should I alternate with a different exercise? I am not very fond of the ohp and the bench press is my favorite exercise after squats. I lift for recreational purposes but I don’t want to have any muscle imbalances. Every workout I do cable rows and chin ups for sets of 6-8 reps. On occasion I will do high rep face pulls for shoulder health.
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09-09-2019, 12:53 PM #1
Any problems benching heavy 3X a week?
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09-09-2019, 01:05 PM #2
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09-09-2019, 01:07 PM #3
IMO you should do some overhead shoulder work.
At 120 lb max bench you can probably do a lot of volume. The heavier my bench got the more it beats me up. But you should easily be able to do 9 to 12 sets a week. I do around that for heavy (5 to 7 sets every 4 days) and an additional day of high rep incline dumbbell press.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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09-09-2019, 01:09 PM #4
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09-10-2019, 08:04 AM #5
Bumped.
Is my workout missing anything? I train full body
Squat 5x3
Deadlift (alternate between squats) 2x5
Bench 3x5
Seated DB press 2x8
Cable Row 3x6
Chinup 3x 6-8
My squat and deadlift go up pretty easily even on maintenance calories. My bench goes up maybe once a week. As someone trying to recomp, could I do a lighter set of 3x8 once a week to give some variation?
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09-10-2019, 09:57 AM #6
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09-10-2019, 10:11 AM #7
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09-10-2019, 01:46 PM #8
There’s no problem with benching 3 times per week for a while. I’ve gone through periods of trying to bring my bench press strength up where I would bench every other day. Eventually I had to pull back volume as it started to wear on my joints.
S: 375 pounds x 1 - 168-pound bodyweight 5/2019
B: 300 pounds x 1 - 177-pound bodyweight 7/2019
D: 405 pounds x 1 - 168-pound bodyweight 5/2019
OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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09-10-2019, 02:00 PM #9
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09-10-2019, 02:07 PM #10
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09-10-2019, 02:20 PM #11
You can go for 5's every session. Are you adding in Incline bench in every other work out. If so you can do 5's on that as well. But FYI this is a very short term plan, maybe 6 months. You are going to need to go to an intermediate program once you start stalling a lot.
Current max
325 bb bench
295 incl bb bench
275 push press.
Married w/ 2 kids crew
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09-10-2019, 05:07 PM #12
I am definitely going to change my schedule for this. Anything wrong with replacing OHP entirely with incline bench? I hated the ohp ever since I started.
Workout A
Squat 5x3
Bench 3x5
Row 3x6
Chinups 3 x Amrap
Workout B
Deadlift 2x6
Incline bench 3x5
Row 3x6
Chin ups 3x amrap
I might toss in some face pulls and leg curls if I have the energy.
I own a doorway pull up bar and I like to grease the groove with it. I went from 2 pull ups last week to doing 7.Last edited by JuniorSaint99; 09-10-2019 at 05:23 PM.
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09-10-2019, 05:23 PM #13
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09-10-2019, 05:26 PM #14
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09-10-2019, 05:33 PM #15
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09-10-2019, 05:44 PM #16
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09-10-2019, 08:41 PM #17
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09-11-2019, 05:44 AM #18
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09-11-2019, 06:22 AM #19
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09-11-2019, 06:26 AM #20
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09-11-2019, 06:30 AM #21
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09-11-2019, 07:30 AM #22
OP has made his mind up about not doing OHP, so no point. But yes OHP and incline are not 1 for 1 replacements. As far as musculature goes IB is much closer to Flat bench, especially with a proper arch. OHP works not only the front delts and chest, but lateral delts, traps (all upper back muscles retracting scapula), long head of the triceps. but if OP wants flat looking shoulders and not bowling ball shoulders, who are we to tell him otherwise.
Current max
325 bb bench
295 incl bb bench
275 push press.
Married w/ 2 kids crew
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