Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Bench PressChestNewbieTraining Programs

how to increase weight on benchpress.5254

hotborad private msg quote post Address this user
So over the last few months almost all of my lifts have gone up by alot. But bench press has gone down. At first i saw a huge improvement i was benching maybe 165lbs for 3 sets of 3 my max was about 175. Which was at the time i weighed about 125lbs.
But i now weigh 138 and i do 145lbs 5 sets of 5 and my max is 155-160. How can i improve this btw i bench twice a week and do generally 5 sets of 5 with 145lbs. Is this a mental block or physical i dunno why but if i try more than 160 i just cant lift it anymore. Any tips to come over this. Btw i have looked up a bunch of technique stuff but a little frustrating that it hasnt improved at all for the last 2 months.
Post 1 IP   flag post
LVjack private msg quote post Address this user
Just to clarify you can do 145lbs 5x5 but your one rep max is only 10-15lbs more?
Post 2 IP   flag post
tarotale private msg quote post Address this user
I am not a huge guy but I can tell you what worked for me. I used to bench maybe 185lb 5-6 times at best before.

Then I started doing 5x5 where you focus only on compound workouts like deadlift, bench press, rows, squats, weighted pull ups, weighted dips, etc. I especially emphasize the importance on squats, deadlift, and bench press. You can go to stronglift.com to see more about this. Anyways, about 1-2 month of doing this, bench increased to 245lb about 3-4 reps so far; lot more to go, but I can say that's def a increase.
Post 3 IP   flag post
hotborad private msg quote post Address this user
Quote:
Originally Posted by LVjack
Just to clarify you can do 145lbs 5x5 but your one rep max is only 10-15lbs more?

yeah it doesnt make sense to me but yeah that is my max. Its weird i can do 270lbs Isolateral Wide Chest machine. And i can do 180lbs on Isolateral Super Incline press. Both machines i can do 3 sets of 5 on those weights.
Post 4 IP   flag post
LVjack private msg quote post Address this user
http://fitnessblackbook.com/strength-training/explosive-strength-training-applying-more-force-to-the-weights-being-lifted/

Go here for a good read, there are lots of ways to improve strength and everyone has there own opinion and most will work if you train hard, eat well and get rest. Good luck.
Post 5 IP   flag post
hotborad private msg quote post Address this user
Quote:
Originally Posted by LVjack
http://fitnessblackbook.com/strength-training/explosive-strength-training-applying-more-force-to-the-weights-being-lifted/

Go here for a good read, there are lots of ways to improve strength and everyone has there own opinion and most will work if you train hard, eat well and get rest. Good luck.


thanks so much dude this is really helpful and explains a ton and a bunch of light bulbs just went off.
Post 6 IP   flag post
LVjack private msg quote post Address this user
Machines and free weights are 2 different animals, machines have a small place (very small in my opinion) but if you want to get strong at a certain lift you must train that lift.

The central nervous system plays a bigger role in strength then most new lifters know. That and just getting good at a lift, example: Olympic weight lifters have crazy technique.

Oh and no problem man, check out that website for some cool outside the box info on all aspects of training.

Best of luck.
Post 7 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Westside Barbell routine. /thread. -3X
Post 8 IP   flag post
Dukenhiemer private msg quote post Address this user
Westside barbell. No need for anything else.
Post 9 IP   flag post
hotborad private msg quote post Address this user
Quote:
Originally Posted by eknight
Westside Barbell routine. /thread. -3X

Quote:
Originally Posted by Dukenhiemer
Westside barbell. No need for anything else.

Hey can one of you add a link for the routine?
Post 10 IP   flag post
NorIda private msg quote post Address this user
http://www.google.com/search?q=westside+barbell+routine&ie=UTF-8&oe=UTF-8&hl=en&client=safari
Post 11 IP   flag post
hotborad private msg quote post Address this user
Quote:
Originally Posted by NorIda
http://www.google.com/search?q=westside+barbell+routine&ie=UTF-8&oe=UTF-8&hl=en&client=safari

i meant a specific link not google. Like http://forum.bodybuilding.com/showthread.php?t=4960373&page=1 but i found it anyways.
Post 12 IP   flag post
Dukenhiemer private msg quote post Address this user
^^douche^^
Post 13 IP   flag post
340734 13 13
destitute