Did I start too light or is this common among the field? Doing triples every week will be hard on the joints too. I started the program in January of 2020 after a total lower lumbar fusion in November of 2019. 240x3 In fact, that is exactly how I got from a 185 lbs bench press to a 225 lbs bench press. I always advocate for extra warmups, Andy. Do you respond better with high intensity or percentages? Aside from adding more paused bench press sets, I still continue the same programming as before. 185 at 65% to start off with seemed really easy at 10x3 plus the 90-120 second rest is a really long time. Now, benching twice per week, doing 3 sets x 5 reps and adding 2.5 kg / 5 lb every time you complete all reps will be enough to take some of you all the way to benching two plates. Columbia, Our app StrengthLog was built for this. Whether this is every workout or every week, this is a small thing to focus on. It can for most, but it depends on the person. The end results are impressive. Moreover, there is a strong correlation (r=0.866) between chest muscle thickness and bench press 1RM (one-rep max).2. After a few workouts of practicing at lifting singles, it is time for a max attempt. Go by feel. I have seen people start benching 225 lbs in 2 years of solid training. Assuming you don't miss a day and don't plateau. I got it off my chest but was not able to pass the midway mark. They're rebuilt through proper nutrition, quality sleep, and proper recovery. Your email address will not be published. I really appreciate you sharing all of this, Oleksandr. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift. I still remember my first rep of 225 and it was magical. For some lifters that need to work harder for their results, know that strength gains are not linear. (There are better ways.) Lines and paragraphs break automatically. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. This bench press program should NOT be performed while cutting/trying to lose fat. For most guys, the bench press stalls somewhere between 225 and 315 pounds. As a result, I did not make any bench press gains. If you are unable to perform pull ups, use rack chins or lat pull downs. Additionally, do high reps at 135 and increase your weight up by adding 10's on each side and using a spotter. I'm only 2 weeks in, so the 10x3 is pretty easy, still, but I'm making hay while the sun shines working on everything else. Keeping in mind that Steve list this program as an "intermediate" program. I plan to do 10 set of 310 next week. Can you put in that extra set of 5 reps today? Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Now, instead of lowering the bar, and then pressing the weight, you're going to be doing shrugs. 2751 2255. Lift as if the bar was loaded with your maximum capacity. 2253 1853. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. For instance, if you struggle unracking the bench press, it will take you longer to get to a 225lbs bench press. 10+ Deadlift Programs to Increase Your 1RM Strength. Casein vs. Whey: Which Protein Powder is Right for You? Youll have to develop your own bench press technique, suited to your anatomy over time. For me, in order to fulfill the goals that I want for strength training, getting to a 315lbs bench press is very important for my long-term strategy. No its 2 mins no more! And I did not really think much about my program in the beginning. Thanks for being a part of the M&S community! So, while Greyskull lp did help improve my bench press, I felt that I was stalling a bit after 5 months of doing the program. I'm really interested by this program and I was wondering if I could do this with squats and dead lifts as well? The very next workout, I was also able to do 190 lbs for one set of five reps, at RPE 9.5. You should be focused on your own progress, not what other people are doing. I wanted to hit 185 lbs with paused reps and hit it for 3 sets of 5 reps. 7 months into Greyskull lp, I decided to change my programming to help improve my405lbs deadlift. 29209. In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than youve ever been able to before, so that the next time someone asks you how much you bench, you wont have to lieunless you want to spare their feelings. Here you can see a case study from Kristian on how he went from benching 135 to an impressive 225 for reps. Day 1 Day 2. I thought I was making good progress but my body was not able to handle the load. Week#12: 92.5kg - 10 sets (difficult) Congrats on your 10 kg progress, and hopefully others can benefit from your experience. I believed I did have a shoulder injury and was just trying to take it easy as well. Finally, if you already have a pretty strong bench, say 275 or more, these tips will still help, but your program will need a little more fine-tuning. The first time I touched a bench press, I was able to do 95 lbs for a few reps. In my previous life, I was an exercise physiologist, working for British NHS, Canyon Ranch Tucson, Regent Seven Seas, and Oceania Cruises. 260x3 . If you use a training program designed to increase muscular strength and power, this will impact your absolute strength. I was also pushed to go further too. However, you need to keep in mind that the accuracy of the 1RM-predicting equations can vary depending on the number of reps you do. So I subbed out close grip with slingshot presses. (Click here to see our full, data-driven bench press strength standards in kilos or pounds for both men and women.). If you are unsure of your current max, use the bench press calculator to help you guestimate. To further optimize muscle protein synthesis, you also need to eat protein-rich foods and have enough sleep to reduce cortisol and increase testosterone. When you are able to reach the high end of the rep range (or more)with your first set, add weight the next time you perform this exercise. Week 9, 275x3x10. Relationship of pectoralis major muscle size with bench press and bench throw performances. WHY DO MY SHOULDERS POP WHEN I DO LATERAL RAISES? I have seen people training for over 6 years and still have not hit a 225 lbs bench press. For example, if youre hitting the gym 3-4 times per week, your nutrition is sound, and you have figured out your work-life balance that is stress-free, going from 135 bench to 225 will take no time. Carry your goal to bench press 225 lbs everywhere you go. The program is as follows 135 lbs- 35 then 310 then 1x max out. It might not hurt to take a complete week off from bench pressing after every cycle. While benching I use the Body Builder's technique where The bar is controlled down to the chest and then returned to the fully pressed position while I maintain a slightly arched back. 1RM: 105 kg, After 6 weeks I did a max attempt and was able to do 1 * 110 kg lionking55 8 yr. ago. Consistency, progressive . If you can do 3 sets x 5 reps at 85 kg or 190 lb then you might practice doing singles and doubles at about 5 kg or 10 lb more than that. You do realize that if progress was gifted to you without you needing to work hard, you would not take strength training seriously. On my first day back, I was able to bench press 145 lbs for one set of one rep. My right wrist was fine and everyone felt good. Perhaps there are other issues that plagued you while you are trying to increase your bench press max. Take our Free Muscle Building Course. Perform all the sets of single reps and then do the back-off sets of 35 reps. All weights are in pounds. Overall, it can take 6-12 months of regular training and a well-balanced nutrition plan to be able to move from benching 135 to 225 for reps. 17 weeks in a row will likely be too long. I never felt a sharp pain in the back of my shoulder. For sure, if I was focused on a one-rep max of 185lbs, I could have easily hit it during Starting Strength or towards the end of Greyskull lp. Bench Press: 17 Pros and Cons, 5 Differences Between Incline Bench Press vs Flat Bench Press. Take it as a blessing that you have this opportunity to learn how about your weaknesses and strengths. Accessibility Statement, Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw. Finally, lets talk about the actual training. If you dont get 3 x 10 reps, stick with that weight for a few workouts until you do. If everything else fails but you are still able to train heavy in each training session, you are getting stronger. Besides competing in powerlifting himself, he coaches both beginners and international-level lifters. 2014 Jun;28(6):1778-82. Will I still get the same results? I took about 3 months of rest from the gym entirely until I felt ready to return. Especially as the 10 sets of 3s starts to become much heavier sets of 3 and 2 sets of 3s. Only this time, the guys in my gym class were from the football and basketball team. We have tons of programs to take your bench press to the next level. I personally recommend sleeves over wraps, but either way, once the weight starts to feel challenging, add them. just do the amount of weight u can do 10x10 of. . Obviously, these figures are not 100% accurate. If you live stress-free, have access to the best foods, sleep a lot, and do all the right things outside of the gym, will you get to a 225 lbs bench faster than a construction worker who eats fast food, sleeps poorly, and has a ton of life stress? Paused bench - If you need more bench volume, you could bench more. This means that if you are small and light, this goal will be more challenging. Is 225 hard to bench? (You can use our 1RM calculator to play around with this). Do this for a few months more, and be obsessive about trying to add a little weight or a rep to your sets from the last workout. Set the safety racks so that you can squeeze out under the bar if you fail. Within a month or two, this will start to get pretty heavy. This means, increasing the weight, increasing the number of sets and reps I did, or even decreasing the rest time. If you have some training experience, you should definitely use that to your advantage. Hey guys the old man is back (last post 03/20/2021 - 22:38) 60 yr old 365 bench after following this program. Getting stronger is not just to be able to lift more weight, but also to balance your stress, sleep, and nutrition. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition. Might take a year. Exercises marked A and B are supersets: Complete one set for A, then immediately do a set for B before resting. To lift the heaviest possible weights, you need to perform the bench press in a way that gives you the best mechanical advantage. But does that mean you should not do any upper bodywork? So, I was 10lbs away from my 225 lbs bench press. And about two years after that, I had weight training for the third time. He would not benefit from this program, unless of course he actually read and understood, what it was asking him to do. The variety of rep max ranges from 1RM to 25RM. It is also free. It feels like a better result and my strength seems to be improving.

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