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    Registered User bheast69's Avatar
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    Benching twice a week one heavy one light

    So just wanted opinions on bench press I’m now doing two push sessions a week and Day one will be heavy and day two will be lighter and be the second exercise after my dumbbell incline press as I’m pushing for 50kg in each hand which In my mind will be impressive at 17 and I’m very close to it
    Just if you could tell me 5x5 day one
    4x8 day two
    Something like that
    If you also have some tips or exercises that will really aid my bench too e.g ohp/weighted dips e.t.c
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    Registered User WolfRose7's Avatar
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    Not OHP or weighted dips, though both are fantastic n there own right.

    Twice is bare minimum IMO for good bench, watch lots of technical benchers and learn how to get and stay tight throughout the lift.
    Pause work is almost a must IMO, Touch and go is a good variation too though.
    Chest level pin press is also fantastic and teaches good bar path and stay tight at the touch position.

    Db bench is fantastic hypertrophy work, but I wouldn't call it bench assistance.

    What you could do is sub maximal triples paused, maybe a 2 count, before your db incline work.
    It won't have any negative effect on the Db work and will drill good technique on the barbell lift that you can then implement on the heavy barbell day
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    Registered User bheast69's Avatar
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    Originally Posted by WolfRose7 View Post
    Not OHP or weighted dips, though both are fantastic n there own right.

    Twice is bare minimum IMO for good bench, watch lots of technical benchers and learn how to get and stay tight throughout the lift.
    Pause work is almost a must IMO, Touch and go is a good variation too though.
    Chest level pin press is also fantastic and teaches good bar path and stay tight at the touch position.

    Db bench is fantastic hypertrophy work, but I wouldn't call it bench assistance.

    What you could do is sub maximal triples paused, maybe a 2 count, before your db incline work.
    It won't have any negative effect on the Db work and will drill good technique on the barbell lift that you can then implement on the heavy barbell day
    Interesting when you say don’t do ohp and weighted dips, Almost every plan I’ve seen has then in it

    Sub maximal triples will surely take it out of me when before throwing up heavy dumbbells, however what about after my two sets of dumbbell?
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    Originally Posted by bheast69 View Post
    Interesting when you say don’t do ohp and weighted dips, Almost every plan I’ve seen has then in it
    He didn't say not to do them. Best way to aid bench IMO is to do diff variations of it.
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    Registered User bheast69's Avatar
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    Originally Posted by air2fakie View Post
    He didn't say not to do them. Best way to aid bench IMO is to do diff variations of it.
    Dumbbell/paused is all I can think of
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    Originally Posted by bheast69 View Post
    Interesting when you say don’t do ohp and weighted dips, Almost every plan I’ve seen has then in it

    Sub maximal triples will surely take it out of me when before throwing up heavy dumbbells, however what about after my two sets of dumbbell?
    I didn't say don't do them.

    They are just not in any way bench assistance.

    It's all about the why

    Originally Posted by bheast69 View Post
    Dumbbell/paused is all I can think of
    Close grip - applies for every variation below as well
    Wide grip - applies to every variation below
    2ct
    Tempo, 303, 510, etc
    Floor press
    Pin bench
    Bench with band/s
    Spoto press
    low incline
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  7. #7
    Registered User bheast69's Avatar
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    Originally Posted by WolfRose7 View Post
    I didn't say don't do them.

    They are just not in any way bench assistance.

    It's all about the why



    Close grip - applies for every variation below as well
    Wide grip - applies to every variation below
    2ct
    Tempo, 303, 510, etc
    Floor press
    Pin bench
    Bench with band/s
    Spoto press
    low incline
    It won’t let me rep you But appreciate it mate
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    Originally Posted by bheast69 View Post
    It won’t let me rep you But appreciate it mate
    quick note, probably best pick a variation to run for 3-5 weeks, then changing it slightly.
    best not to change to often when you learning new movements.

    And no problem hope it helps
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    Registered User EliKoehn's Avatar
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    Maybe this won't have the same effect with you, but I made great strides in my bench by doing it three and even sometimes four sessions a week.

    Eventually the body just learns how to deal with the volume/frequency and you acclimate with increased strength. I've heard the same thing with squats, although I've yet to be as disciplined with them.
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    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Maybe this won't have the same effect with you, but I made great strides in my bench by doing it three and even sometimes four sessions a week.

    Eventually the body just learns how to deal with the volume/frequency and you acclimate with increased strength. I've heard the same thing with squats, although I've yet to be as disciplined with them.
    My preferred and current again is 6x in 4 days
    for bench that is.. lol.

    Squat is currently 3x
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by bheast69 View Post
    Interesting when you say don’t do ohp and weighted dips, Almost every plan I’ve seen has then in it
    If you want to improve a lift, specificity is important. I know of a former powerlifter who can bench ~365lbs at his peak but can barely ohp 125lbs because he never trained it.
    I can tell time. Time cannot tell me.

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    If I wanted to strengthen my bench, I'd have more workouts and limit the Reps to 5 or less. I probably wouldn't have a light day. When you have a heavy lifting program, all your lifts gradually improve together. Your bench increases along with dead lifts and squats, because your whole body is getting stronger. Obviously you'd want huge tri muscles, so work on those if they are weak.
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    Exercise selection:
    Paused (1 count) barbell bench as your main movement
    Long pause (2 count) barbell
    Low pin press (chest level)
    High pin press (half way up)
    Spoto press
    Touch & go bench
    Larsen press
    Close grip bench
    DB incline bench

    You want to train your main movement twice a week, and also train variations more often during the week. Something like this template:

    Day 1:
    paused barbell bench, 3x5 @8 RPE
    paused barbell bench, 6x4 @7

    Day 2:
    2 count barbell bench, 3x5 @7
    Close grip, 4x6 @8

    Day 3:
    Larsen press, 3x6 @7
    Spoto press, 3x8 @8

    Day 4:
    T&G bench, 3x8 @8
    DB incline bench, 3x8 @8

    That's just one idea. Frequency is very effective for bench, but you shouldn't do only bench all the time. The variations change the stimulus a bit, while also training the main movement pattern and targeting different points of the lift. Also you don't want to be grinding reps too often. There should be a hard day or two, and then the rest easier just to keep working the movement.
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    Originally Posted by ECGordyn View Post
    Exercise selection:
    Paused (1 count) barbell bench as your main movement
    Long pause (2 count) barbell
    Low pin press (chest level)
    High pin press (half way up)
    Spoto press
    Touch & go bench
    Larsen press
    Close grip bench
    DB incline bench

    You want to train your main movement twice a week, and also train variations more often during the week. Something like this template:

    Day 1:
    paused barbell bench, 3x5 @8 RPE
    paused barbell bench, 6x4 @7

    Day 2:
    2 count barbell bench, 3x5 @7
    Close grip, 4x6 @8

    Day 3:
    Larsen press, 3x6 @7
    Spoto press, 3x8 @8

    Day 4:
    T&G bench, 3x8 @8
    DB incline bench, 3x8 @8

    That's just one idea. Frequency is very effective for bench, but you shouldn't do only bench all the time. The variations change the stimulus a bit, while also training the main movement pattern and targeting different points of the lift. Also you don't want to be grinding reps too often. There should be a hard day or two, and then the rest easier just to keep working the movement.
    For the next 8 weeks or so I wanted to do day 1- bench 3x3
    Day 2 second exercise 4x8 paused
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    Originally Posted by bheast69 View Post
    So just wanted opinions on bench press I’m now doing two push sessions a week and Day one will be heavy and day two will be lighter and be the second exercise after my dumbbell incline press as I’m pushing for 50kg in each hand which In my mind will be impressive at 17 and I’m very close to it
    Just if you could tell me 5x5 day one
    4x8 day two
    Something like that

    If you also have some tips or exercises that will really aid my bench too e.g ohp/weighted dips e.t.c
    I thought, by your statement, that you wanted opinions on bench press.

    If you already kno what you want to do then why the f* waste people's time asking them for advice?
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    Originally Posted by ECGordyn View Post
    I thought, by your statement, that you wanted opinions on bench press.

    If you already kno what you want to do then why the f* waste people's time asking them for advice?
    I want to know what the most optimal and easily progressive rep scheme is on bench if I’m doing it twice week
    I do not already know what I want to do that what I’m thinking of doing for the time being
    Perhaps someone tell me instead of a 4x8 on day 2 skip that and perform the Larsen press or even a close grip

    I probably should have posted that twice a week is the most I’m doing bench

    That being said I have learned a lot of info in the thread like about bench variations and I can do when I reach a more advanced level

    I don’t see a problem in that
    And I don’t think I have wasted a single miscers time replying
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    Originally Posted by bheast69 View Post
    I want to know what the most optimal and easily progressive rep scheme is on bench if I’m doing it twice week
    I do not already know what I want to do that what I’m thinking of doing for the time being
    Perhaps someone tell me instead of a 4x8 on day 2 skip that and perform the Larsen press or even a close grip

    I probably should have posted that twice a week is the most I’m doing bench

    That being said I have learned a lot of info in the thread like about bench variations and I can do when I reach a more advanced level

    I don’t see a problem in that
    And I don’t think I have wasted a single miscers time replying
    I would close grip, unless you have a nice solid developed arch that might make larsen more worthwhile.
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    Originally Posted by WolfRose7 View Post
    I would close grip, unless you have a nice solid developed arch that might make larsen more worthwhile.
    I have poor arch atm I think because of back mobility
    Day 1- bench press 3x3
    Dumbbell shoulder press 1x6-8 1x8-10
    Chest press 3x12/15
    Cable lateral raise 1x8-12 3x12-15
    Weighted dip 3x failure
    Skull crushers 1x8 1x12 1x20

    Day 3 dumbbell chest press incline 1x6-8 1x8-12
    Barbell bench 4x8
    Ohp 1x6 1x8-10
    Shoulder press machine 1x8 1x15 1x20
    Lateral raise 15kg-7.5 x2 sets 12.5-5kgx 1 set
    Chest fly 2x15/20
    Extensions 1x8-10 2x12-15

    That’s what I came up with
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  19. #19
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    Originally Posted by bheast69 View Post
    Day 1- bench press 5x3
    Dumbbell shoulder press 4x8-10
    Cable Flies 3x12/15
    Cable lateral raise 3x12-15
    Weighted dip 3x failure
    Skull crushers 3x20 or Myo reps

    Day 3
    Barbell close grip bench 4x8
    dumbbell chest press incline 3x12+
    Ohp 5x5
    Shoulder press machine 4x12+
    Lateral raise 15kg-7.5 x2 sets 12.5-5kgx 1 set (not sure what's going on here)
    Extensions 3x15+

    That’s what I came up with
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    It's not mobility, it will just be practice and awareness of getting shoulders depressed and lats pinched hard.

    I've changed what I would do too it^^, no need for lower rep work on the cable and Db stuff , especially given the rest, also removed one chest exercise a day that was overkill, do more main work if you need more, no need to overload everything.
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    Originally Posted by WolfRose7 View Post
    It's not mobility, it will just be practice and awareness of getting shoulders depressed and lats pinched hard.

    I've changed what I would do too it^^, no need for lower rep work on the cable and Db stuff , especially given the rest, also removed one chest exercise a day that was overkill, do more main work if you need more, no need to overload everything.
    Noted about mobility thank you
    The 15-7.5kg is a drop set of lateral raises
    Given food rest recovery is on point
    Will 5x3 allow me to progress every single week with 2.5 kg
    I am a intermediate level

    I also wanted to ask about the shoulder press and incline press
    Do you fail on every set
    What I usually do is 1/2 sets a exercise but I’m going to complete failure on this
    Could E.g 4x10 not just be considered junk volume
    (I’m generally interested to your opinion on this I’m not trolling and 1/2 sets has given me serious progress)
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    Originally Posted by WolfRose7 View Post
    My preferred and current again is 6x in 4 days
    for bench that is.. lol.

    Squat is currently 3x
    Ok, 6 bench sessions in a week probably is excessive imo if you're aiming for raw strength... Have you been improving lately?

    I felt guilty doing it 4 times but that's because I am addicted to this lift and not because I think that's ideal lol.

    EDIT: Wait, so you do doubles every other day and then a single on the remaining two days or something?
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    Originally Posted by EliKoehn View Post
    Ok, 6 bench sessions in a week probably is excessive imo if you're aiming for raw strength... Have you been improving lately?

    I felt guilty doing it 4 times but that's because I am addicted to this lift and not because I think that's ideal lol.

    EDIT: Wait, so you do doubles every other day and then a single on the remaining two days or something?
    Errr varies, a lot. See my log.

    And yup eeeking out lifetime PRs the last 2 blocks nicely.
    Bench isn't anything special yet though so, but plenty of 200kg benchers use the set up and have done for years
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    Originally Posted by WolfRose7 View Post
    Errr varies, a lot. See my log.

    And yup eeeking out lifetime PRs the last 2 blocks nicely.
    Bench isn't anything special yet though so, but plenty of 200kg benchers use the set up and have done for years
    Great job on that progress.

    To hit 405 as a natural is my dream...
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    Originally Posted by EliKoehn View Post
    Great job on that progress.

    To hit 405 as a natural is my dream...
    140kg is my current goal lol, but 180 is definitely a desire
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    Originally Posted by WolfRose7 View Post
    140kg is my current goal lol, but 180 is definitely a desire
    Your 315 and my 405 would probably put us about equal on the Wilkes score, bodyweight being held constant.
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    As long as you use the same effort, you will basically see no difference between how often you train unless you take it to extremes either way. The body naturally adjusts it's intensity. Just don't use your heavy day as an excuse to be lazy with rest periods, or the light day to just go through the motions without challenging yourself.
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    Originally Posted by EliKoehn View Post
    Your 315 and my 405 would probably put us about equal on the Wilkes score, bodyweight being held constant.
    hahaha maybe, but screw wilks ;P

    I want the 405 too
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    Originally Posted by WolfRose7 View Post
    140kg is my current goal lol, but 180 is definitely a desire
    180 is a serious goal for bench, especially for lighter guys. I'll be satisfied with a realistic 160/350 for a lifelong goal. If gains keep coming as I get older, then let them come and we'll see again about that 180, but I doubt I'll ever bench that.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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    Originally Posted by ECGordyn View Post
    180 is a serious goal for bench, especially for lighter guys. I'll be satisfied with a realistic 160/350 for a lifelong goal. If gains keep coming as I get older, then let them come and we'll see again about that 180, but I doubt I'll ever bench that.
    My dad got 345 and my older brother got 365, but he went non-natty and I don't plan on doing that.

    While I agree that benching in the mid three hundreds and up is into Herculean territory and is going to take considerable dedication as a natural, I think it's also easy to underestimate what is realistically possible. I once spotted a regular looking 40 something year old man bench 315 for a set of 10, and there's another guy at my gym even older than that who puts up four plates, not even overweight and I don't believe he's taking anything, either.
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    Originally Posted by ECGordyn View Post
    180 is a serious goal for bench, especially for lighter guys. I'll be satisfied with a realistic 160/350 for a lifelong goal. If gains keep coming as I get older, then let them come and we'll see again about that 180, but I doubt I'll ever bench that.
    Definitely, I've only personally spotted one 180kg, and it was TnG from a bench only dude.
    But Owen Hubbard is lighter than me and benches 220 haha, so I won't accept not getting 180 at some point.
    Especially when I don't mind eating up to 100 to get it.
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