BENCH PRESS HELP

[pitbull]

OK so I need a little advice on my bench. a bit of background, I am 4 weeks off just finished pct of a 6 week andriol/anavar cycle. During the cycle I didn't use a barbell to bench. I was afraid of re injuring a shoulder I hurt 18 months ago with the quick strength gains.

Anyway now the question, I seem to be much stronger on reps now than overall weight.

An example last week, on last set I was able to put up 225x15 reps. This week I was warming up and did 225x10 then 245 x 10 working my way up. then a 275x3 to save strength and 295x1 but failed at 315. I had a few reps remaining at the 245x10 but when it gets heavy bar just slows down too much and doesnt go?

I tried 5-3-1 last year and it always seemed a little to easy for the first few months?

Does anyone have any advise to be able to work with the heavier weights

 

[gr8whitetrukker]

OK so I need a little advice on my bench. a bit of background, I am 4 weeks off just finished pct of a 6 week andriol/anavar cycle. During the cycle I didn't use a barbell to bench. I was afraid of re injuring a shoulder I hurt 18 months ago with the quick strength gains.

Anyway now the question, I seem to be much stronger on reps now than overall weight.

An example last week, on last set I was able to put up 225x15 reps. This week I was warming up and did 225x10 then 245 x 10 working my way up. then a 275x3 to save strength and 295x1 but failed at 315. I had a few reps remaining at the 245x10 but when it gets heavy bar just slows down too much and doesnt go?

I tried 5-3-1 last year and it always seemed a little to easy for the first few months?

Does anyone have any advise to be able to work with the heavier weights

If numbers are your game press with your elbows tucked and traps tight
Helps keep the precious shoulder joints healthy

If your a BB whos intent on building the chest. Press with elbows flared. Preferably with dumbbells

 

[Perrin Aybara]

It sounds like you're doing max effort sets as ramp up sets. If you're wanting to handle heavier weight and lower reps go easier on your ramp up sets and get more volume with heavier weight. Like this:

Warm-ups
225x3
250x3
275x3
275x3
275x3
275x3
275x3
275x3

Trying to hit max singles all the time is asking for injury, too.

If numbers are your game press with your elbows tucked and traps tight
Helps keep the precious shoulder joints healthy

And this and I'd also add to make sure you bring the bar down low enough on your chest, nipples or below.

 

[pitbull]

Thanks for that suggestion, I haven't tried low reps with more volume on bench. I have used that approach with squats and it did work well. Do you suggest adding weight the next week or more sets?

 

[Perrin Aybara]

I prefer to add weight. When you start having problems adding weight cycling rep ranges helps, too. 6x3, 5x5, 3x8, 6x4, 5x2 or whatever ones work best for you.

How often do you bench? When I switched to higher frequency my bench really blew up.

 

[RodgerThat]

I'm with Perrin do more sets with less reps at higher weights and don't fatigue yourself warming up to the weight. Also to lift heavier weights you have to work with heavier weights if you never really use heavy weight your CNS won't be able to handle it even if your projected 1rm from all those reps is far beyond 315.

Furthermore cause it hasn't been said... A two oral cycle... Do you plan on doing this properly next time and pinning or what's the deal there?

 

[pitbull]

If numbers are your game press with your elbows tucked and traps tight
Helps keep the precious shoulder joints healthy

If your a BB whos intent on building the chest. Press with elbows flared. Preferably with dumbbells

I never press a barbell with my elbows out, I have to tuck them or it hurts like hell later.When i do dumbbells its kinda like halfway. I feel like im stronger with dumbbells than a bar compared to most people at my gym. Most guys at gym who bench the same weights as me cant use the heavy dumbells

 

[pitbull]

How often do you bench? When I switched to higher frequency my bench really blew up.

I have been benching only 1 per week, I use a five day split, 1-chest2-deadlift,back 3-shoulders 4-squat,legs 5-arms

 

[Masters Power]

If you want to press your true bench max try something like this

135x5
185x4
235x2
275x1
300x1
315-325x1 based on how 300 moved.

As others have said you are warming up too much. Way too much to have any idea what your true max is. If you need more reps to get loose at them below 200 pounds not above.

 

[pitbull]

It sounds like you're doing max effort sets as ramp up sets. If you're wanting to handle heavier weight and lower reps go easier on your ramp up sets and get more volume with heavier weight. Like this:

Warm-ups
225x3
250x3
275x3
275x3
275x3
275x3
275x3
275x3

And this and I'd also add to make sure you bring the bar down low enough on your chest, nipples or below.

Tried this yesterday and it went great, had to add a little extra rest on last set, but they all felt good. I will try 280 next time. not doing so many reps made first set of 275 easy, and i rested very little through the next couple. I also noticed my first rep is coming down a little high on my chest, since i rack and unrack by myself, i have been bringing first one high, then the rest i am bringing right below my nipple, a swing of about 2 inches. I am sure this is one of my issues as well

 

[Perrin Aybara]

Tried this yesterday and it went great, had to add a little extra rest on last set, but they all felt good. I will try 280 next time. not doing so many reps made first set of 275 easy, and i rested very little through the next couple. I also noticed my first rep is coming down a little high on my chest, since i rack and unrack by myself, i have been bringing first one high, then the rest i am bringing right below my nipple, a swing of about 2 inches. I am sure this is one of my issues as well

That's a problem with your setup. It's common on any of the main lifts for the first one to be ugly and the body corrects itself into a better path on the following reps.

Work on that first rep. Unrack it, make sure your scapula is retracted and your traps are pinned to the bench and then bring the bar down. Try to get them all below the nipples. Shouldn't take much correction.

Glad it worked out for you. I think you'll see some nice strength and hypertrophy gains this way.

 

[johntt44]

Yeah, that's a lot of reps to do before maxing out. I would go for your 245x10 and 225x15 on your way down after maxing out. I bench twice a week,one heavy, one moderate workout. I was benching heavy twice a week for 8 weeks and my shoulders were aching even while sleeping so I cut back a little. No damage just overuse ache I guess.(I'm 47).

 

[pitbull]

Ok, So I added in a lighter day for 2 times a week today. I also did single 3 second pause reps. I only used 225 to help get used to it.

My question for contest reps, should i let bar sink into chest a bit or hold it tightly and still right at chest?

 

[Perrin Aybara]

Depends on your benching style. If you're able to utilize a little pop to help get it moving with your chest and using leg drive you can let it sink a little. If not you're probably better off staying tight.

If you're new to comp bench I'd just stay tight and practice paused reps for now.

Edit: Using the leg drive like I was saying with letting it sink you'd kind of let the tension go briefly and then forcefully bring it back in time with pressing the bar up. Kind of an advanced technique. The other way you'd keep leg tension pretty constant through the rep while you stayed tight and then pushed a little harder as you pressed. I hope that makes sense.

 

[Big_paul]

OK so I need a little advice on my bench. a bit of background, I am 4 weeks off just finished pct of a 6 week andriol/anavar cycle. During the cycle I didn't use a barbell to bench. I was afraid of re injuring a shoulder I hurt 18 months ago with the quick strength gains.

Anyway now the question, I seem to be much stronger on reps now than overall weight.

An example last week, on last set I was able to put up 225x15 reps. This week I was warming up and did 225x10 then 245 x 10 working my way up. then a 275x3 to save strength and 295x1 but failed at 315. I had a few reps remaining at the 245x10 but when it gets heavy bar just slows down too much and doesnt go?

I tried 5-3-1 last year and it always seemed a little to easy for the first few months?

Does anyone have any advise to be able to work with the heavier weights

I chased numbers for years, and what I ended up with was many injuries. Shoulders and knees are the worst as well as 2 herniated discs and lets through in an avulsion fracture right elbow. If I had it to do over I would would do things differently. I would keep my reps between 5-12. It is much safer and will allow you to train through out your life.
Most guys don't get lazy and give up training. They get injuries that prevent them from training.

It's just ego brother. Unless you are a power lifter, you don't need to push that kind of weight.

 

[gr8whitetrukker]

I chased numbers for years, and what I ended up with was many injuries. Shoulders and knees are the worst as well as 2 herniated discs and lets through in an avulsion fracture right elbow. If I had it to do over I would would do things differently. I would keep my reps between 5-12. It is much safer and will allow you to train through out your life.
Most guys don't get lazy and give up training. They get injuries that prevent them from training.

It's just ego brother. Unless you are a power lifter, you don't need to push that kind of weight.

This

 

[pitbull]

just a quick update and a BIG thanks to all who have been helping me with this. another week of following the advise here
this week i used 280 for 3,3,3,3,3, then did amrap for 7. next week i will add a few more pds and i see myself getting to my goal by end of summer.

I also did a bunch of light work and Pause reps on 2nd bench day this week. I have a Question about pause reps. The day after and now second day after I have more DOMS in my outside deltoid. It is a soreness I vary rarely ever feel in that area, even after shoulder days. I was really happy about it at first, but now I wonder if maybe my technique was not right? anyone have any insight?

 

[Perrin Aybara]

Sounds to me like you might still be bringing it down to high on your chest. Maybe not every rep, but some. Might want to video some sets or wear black and chalk the bar to see how consistent you are.

Good job so far though, should be well into the mid 300's soon at that pace.

 

[pitbull]

My son is going to work out with me, this week. I will see if i can get a teenager to video his dad and not be embarrassed lol
Any ideas at what the best angle to video it is? I am guessing from the side about 3 or 4 feet from my knees

I didnt think of the chalk idea, I wear black often and that would be a good measure if it moves around a bunch.

 

[Perrin Aybara]

From the side is the best place to film bar path. The plates get in the way of seeing where the bar is coming down though. For that he'd need to be behind or in front looking down most likely. If that's what it is it isn't a major thing to fix, just a little practice and it'll be second nature.