Bench Press Question

S

soccergod

0
hey,
I am doing a full body routine riht now. I had a question about bench press.
Right now i do:
3 sets of 10 at 95
3 sets of 3 at 105

My friend says that this isnt getting me anywhere because my body is used to it, he suggests:

1 set of 10 at 65
1 set of 10 at 85
1 set of 10 at 105

He says that if i can do my last set and do one extra my MAX will go up by 5 lbs.
Which one is better?
If possible, can you guys give me a better one if they both are bad?

let me know
thanks
 
If you can do 3 reps of 10 and you're only doing 3 then you're not really getting the stimulus that you need...unless we break off into speed training days.

But anyway...if you want to increase absolute strength, find your 1-3RM and start working in that rep range.
 
hmmm, but if i did my RM, and build up to that i would be exhausted and wouldnt be able to do my RM at the end.

say i start at 115 i would:

1 set of 5 at 95
1 set of 5 at 105
1 set of 5 at 115
1 set of 1 at 135

Should i try that?
 
He's saying take a workout, and find your 1RM. Then you will bump down a little bit next workout and work at your 1-3RM range.
 
mreik said:
He's saying take a workout, and find your 1RM. Then you will bump down a little bit next workout and work at your 1-3RM range.
Click to expand...

Yup. And when finding your 1RM, don't work in 5s through most worksets. Warm up, hit 1 set at 5, hit a few at 3s, and then work singles until you hit your 1RM. You should hit your 1RM within' 6-8 sets max.
 
Soccergod, do some research on periodization.....if you click on the link to my website below, and then go to the "Training Page," I have some info that shows you how to test for your one rep max and then how to set up an 8 week program sing a couple different basic periodization models. If you have any questions, please let me know!

MAXX


warned ** mreik
 
Last edited by a moderator:
Testing Procedures:

Assessing Athlete Strength Levels



Before each testing cycle begins, the athlete should be tested to assess his one rep maximum in each of the core lifts. The 1RM is identified by having the athlete perform the exercise at a weight where they can only perform approximately 3 to 5 repetitions. With the weight and the number of reps, the actual 1RM can be found using the 1RM chart enclosed. Find the weight used in the far left column, and go across to the number of reps performed. The number shown is the athlete’s 1RM for that exercise. Ideally, when performing the exercise, the athlete should use a weight that they cannot lift for more than 5 reps. As the number of reps that are performed increases, the actual 1RM becomes less accurate when using the 1RM chart. The lower the number of reps performed, the more accurate the 1RM on the chart.

The coach should closely monitor the athletes during the testing period. He should encourage the athletes to use proper form on all exercises. If the athlete does not perform an exercise properly, that rep should not count. For example, if the athlete does not go down far enough on parallel squats, then these reps are disqualified. The coach should also monitor for incomplete reps; reps not fully completed do not count toward the 1RM score. Finally, the coach should make sure that the athletes are performing the exercises with a weight that they can lift for 3-5 reps. If the athlete exceeds 5 reps, then they should be encouraged to add more weight and attempt the lift again after a brief rest period.

1RM’s for each core exercise should be recorded, along with the athlete’s body weight. This information is then used to determine the volume of weight performed each week. To determine the volume, the athlete will use the enclosed intensity percentage chart. To use this chart, the athlete locates his 1RM along the left column. He then goes across to find the intensity percentage for that particular day. For example, an athlete with a 200-pound 1RM bench press is to lift at an 88% intensity level during week #7. By using the intensity percentage chart, he finds that his three lifts in bench press should average 175 pounds that day.





Testing Protocol


Click on the following links to find the following testing protocol forms:





Testing Results Sheet


Used to record 1RM results and any other data for all players.



Goal Sheet


Used to help athletes progress and reach their potential throughout the year.



1 Rep Max Chart


Uses data from athlete’s max out session to determine the 1RM.



Intensity Percentage Chart


Uses the athlete’s 1RM to determine the weight to be lifted for a particular workout based upon the intensity percentage for that week.
 
Structure of Initial Standard Program:

Base Phase:

Weeks 1 & 2

Sets = 3

Reps = 10 reps per set in core exercises, 12 reps per set in auxiliary exercises

* Power Cleans should never be performed for more than 8 reps

Average Intensity Percentage of 1RM in Core Exercises = 70-72%

The primary objectives of the base phase are to orient the athlete to the strength program, create a general strength base for future developments of sport-specific strength and power, increase muscle mass, and improve anaerobic, work, and power capacities. This phase allows the athlete to break the explosive lifts into component parts and work on their technique. The base phase is characterized by high volumes of weight lifted at low levels of intensity. Doing high volume workouts increases the work capacity of the body in preparation for the higher intensity, lower volume workouts of the later phases.



Strength Development Phase:

Weeks 3 & 4

Sets = 3

Reps = 8 reps per set in core exercises, 10 reps per set in auxiliary exercises

Average Intensity Percentage of 1RM in Core Exercises = 74-76%

Weeks 5 & 6

Sets = 3

Reps = 5 reps per set in core exercises, 8 reps per set in auxiliary exercises

Average Intensity Percentage of 1RM in Core Exercises = 80-83%

The primary objective of the strength development phase is to build upon the general base of strength established in the previous phase by decreasing the volume of weight lifted and increasing the intensity of conditioning. The focus in this phase is upon developing maximum strength gains in exercises that influence the capabilities of the primary muscles used in sport skills.



Peak and Power Phase:

Weeks 7 & 8

Sets = 3

Reps = 3 reps per set in core exercises, 6 reps per set in auxiliary exercises

Average Intensity Percentage of 1RM in Core Exercises = 87-90%

The primary objective of the peak and power phase is to develop maximal explosive power by further increasing intensity levels while lowering volume levels. The emphasis is upon the explosive performance of all exercises leading to a carry-over effect of the explosive performance of sport-skills.
 
Format of Standard Program



*Weight stays the same for all of the sets

1 Rep Max WEEK # INTENSITY % WEIGHT & REPS

Base Phase
220 1 70% 155 x 10 (3 sets)

220 2 72% 160 x 10 (3 sets)

Strength Development Phase
220 3 74% 165 x 8 (3 sets)

220 4 76% 170 x 8 (3 sets)

^ 225 5 80% 180 x 5 (3 sets)

225 6 82% 185 x 5 (3 sets)

Peak and Power Phase

^ 230 7 88% 200 x 3 (3 sets)

230 8 90% 205 x 3 (3 sets)



^ Increase 1RM at least 5 pounds in weeks 5 and 7, or at any other time when volume is too light





Standard Program -- Format Variation



** Weight varies throughout each set. This is a pyramid format. A reverse pyramid set can also be performed.





WEEK 1: 150x10, 155x10, 160x10 or 145x10, 155x10, 165x10 (average = 155)

Reverse pyramid = 160x10, 155x10, 150x10

WEEK 2: 155x10, 160x10, 165x10

WEEK 3: 160x8, 165x8, 170x8

WEEK 4: 165x8, 170x8, 175x8

WEEK 5: 175x5, 180x5, 185x5

WEEK 6: 180x5, 185x5, 190x5

WEEK 7: 195x3, 200x3, 205x3

WEEK 8: 200x3, 205x3, 210x3



**NOTE – last set should always be completed to failure, even if number of reps exceeds the number prescribed in program.





Format of Secondary Program


This format is structured completely different from the standard program and its variation. This secondary program is designed to be used in the second cycle of an offseason program in order to provide variation to the training program.


Week 1
· Core Lifts = 3 sets of 10 reps @ 70% of maximum (*Cleans are only 8 reps)

· Auxiliary Lifts = 2-3 sets of 12 reps



Week 2

· Core Lifts = 3 sets of 3 reps @ 88% of maximum

· Auxiliary Lifts = 2-3 sets of 6 reps



Week 3

· Core Lifts = 3 sets of 5 reps @ 82% of maximum

· Auxiliary Lifts = 2-3 sets of 10 reps



Week 4

· Core Lifts = 4 sets: 4 reps @ 84%, 3 reps @ 86%, 2 reps @ 88%, 1 rep @ 90%

· Auxiliary Lifts = 2-3 sets of 8 reps



Week 5

· Core Lifts = 3 sets: 10 reps @ 72%, 8 reps @ 78%, 6 reps @ 82%

(*Cleans are performed in sets of 8 reps 72%, 8 reps @ 78%, 6 reps @ 82%)

· Auxiliary Lifts = 2-3 sets of 12 reps



Week 6

· Core Lifts = 3 sets of 3 reps @ 88% of maximum

· Auxiliary Lifts = 2-3 sets of 6 reps



Week 7

· Core Lifts = 3 sets of 5 reps @ 82% of maximum

· Auxiliary Lifts = 2-3 sets of 10 reps



Week 8

· Core Lifts = 4 sets: 4 reps @ 84%, 3 reps @ 86%, 2 reps @ 88%, 1 rep @ 90%

· Auxiliary Lifts = 2-3 sets of 8 reps
 
great post, but I dont want go gain Size and muscle mass, i want to gain strength so i have to lots of reps and and sets, i cant do low reps and sets.
 
Seems to me like MAXX just overloaded you with info you probably didn't even read, and I wouldn't be surprised if you still don't know the answer to your question.

Well, I say, follow your friend's advice. Plus, if you know that he has experience, then why not trust him? You can try it out and see if it works, you've got nothing to lose.

But first, do what those guys up there told you, find your 1 rep max. Try something along the lines of:

5 reps @ 105lbs.
3 reps @ 115lbs.
2 reps @ 135lbs.

And from here on, 1 rep at +5lbs. For example the next set could be [1 rep @ 140lbs.] And if pull that off, shoot for 5 more pounds [1 rep @ 145lbs.] until you find your max, etc...

Some tips to avoid exhaustion and fatigue, eat simple sugars about 2 hours before your workout, don't go crazy though. And drink down some coffee, no sugar, preferably in water or fat-free milk.

-Roek
 
ya too much info lol.
THe thing is im new so i got long ways before i think about plateaus. My friend is the same age as me, 16, and his coaches in football train him like that, so i guess it work because he is strong.

Ill probably do what you told me Roek. ill have to do that without 5lbs weights though lol, i only have 25lbs and lots of 10lbs. ill try this:

5 reps @ 105lbs.
3 reps @ 115lbs.
1 reps @ 135lbs
1 rep @ 155
1 rep @ 175 (which i cant do i know. lol)

Would that be ok?
And if i am able to pull of the 155 one time, but not the 175, does that meen my 1 rep max is around 155-175? If i do this, what would my workouts look like the next workout day?

thanks
 
I've used similar programs my whole life, and no one has ever accused me of being HUGE......but everyone knows I am strong for my size-->5'10, 170.
 
soccergod said:
ill try this:

5 reps @ 105lbs.
3 reps @ 115lbs.
1 reps @ 135lbs
1 rep @ 155
1 rep @ 175 (which i cant do i know. lol)

Would that be ok?
And if i am able to pull of the 155 one time, but not the 175, does that meen my 1 rep max is around 155-175? If i do this, what would my workouts look like the next workout day?

thanks
Click to expand...

Your 1RM is a single number. After the 155, press singles at 5lb increments ( 160, 165, 170) until you hit your 1RM. Take 3ish minutes between sets for full recovery.

On your next workout, multiply what your 1RM is by 80%, 85%, 90%, 95% and work in that intensity range. Keep in mind to alternate or periodize your intensities and volume. You might like this program after you find your percentages and 1RM--->
 
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