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has anyone experience ever tried benching 2x1304

Jelet private msg quote post Address this user
I'm at 195lb bench now and i really wanna hit 2 plates by the end of my bulk... and i was thinking of benching for 3 sets of 5 2x a week... first thing of my workout..

monday and thursday...

monday is chest/triceps
tuesday is back/biceps
wednesday rest day
thursday shoulders
friday legs



curious if anyone ever bench twice a week when they already were benching decent weight (175lb+

not talking about newb gains from 2x a week where you bench like a 100ls...


im talking about gains from benching 2x a week when you have already been lifting for 1.5+ years


its worth a try anyways. if i notice i dont progress in 2 weeks of doing it, then i will stop...
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simply_sharpie private msg quote post Address this user
so if thats your split mon-fri and weekends off

id swap it around because your chest workout will have more volume and require more recovery

so i suggest

monday : shoulders
tuesday : legs
wednesday : off
thursday : chest/triceps
friday : back/biceps

this giving you 3 days recovery after the volume of chest workout and 2 days from just the 3 sets!
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Jelet private msg quote post Address this user



not bad. i might just try that out. thanks. and yeah weekends off. might start it in 2 weeks. ill do a log to for those interested in seeing how i progress on that program...
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WinnersNeverQuit private msg quote post Address this user
Im benching 3Xweek and have made pretty good gains so far :P
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Christf private msg quote post Address this user
What really upped my bench was a max effort bench day, and then a dynamic effort bench day 3 days later. I'm talking more powerlifting though
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mikew private msg quote post Address this user
Quote:
Originally Posted by Christf
What really upped my bench was a max effort bench day, and then a dynamic effort bench day 3 days later. I'm talking more powerlifting though


^^^^ This
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mikew private msg quote post Address this user
Jelet, how much do you weigh now? And, are you able to train with a spotter?

BTW, amazing transformation pics.
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Ankie private msg quote post Address this user
I weigh 252. Honestly I couldn't touch 2x my bodyweight
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Jelet private msg quote post Address this user
What do u mean max effort bench and dynamic bench day?

Also thx mikew!!!

And
im 169 lbs now. Hard to tell. Some days fresh in mornng i
169. And some days im low 170s. Dam water retension.



And i do have a spotter
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