My 1RM on bench press is currently 225 lbs. My goal this year is to get it to 275. I think this is ambitious but doable. I'd like some help coming up with a program.I'm thinking of something like this -- alternating strength and hypertrophy + accessory days. This way, if I increase my 1rm by 5 lbs every cycle, I'll get to 275 by the end of the year. Do you guys think this is realistic? Any ways I can improve this program?Week 1Day 1 80% 5x5Day 2 70% 3x10; wide grip 60% 2x10 Week 2Day 1 85% 5x5Day 2 75% 3x8; wide grip 60% 2x10 Week 3Day 1 100% 1x1; 90% 5x3Day 2 75% 3x8; wide grip 65% 2x10 Week 4 (Deload)Day 1 60% 4x8Day 2 50% 3x12; wide grip 40% 2x12Any recommendations? I need to the following constraints: 1. I only bench twice per week (this is for shoulder health and saving time) 2. No insane intensity. AMRAP is fine, but I'm too worried about injury to do myo, drop, and forced reps. 3. Each session I'm only gonna do one tricep workout (I do an upper-lower split and don't want to spend too much time on accessories. The exercise can change between sessions though.) 4. Bench press will be my only chest exercise. I'm fine with incorporating wide or narrow grip as part of the program though. 5. I'd rather not do more than 5 working sets per session.
Technique and form. Chances are that you can easily improve both, which will allow you to move more weight. That requires work of its own but you will be able to press more than you can at the moment if you have someone go over your technique with you>deloadI hate to be the bearer of bad news but based on points 2 and 4 there really isn’t much point in this and it’s time wasted. You should, however, have a solid week off exercising (anything involving weight) every eight weeks
>>77057108>I need to the following constraints:>1. I only bench twice per week (this is for shoulder health and saving time)>5. I'd rather not do more than 5 working sets per session.>for some reason it's impossible to do one working set six days a week, which is actually lower volume than 4 sets twice a week
>>77057108Workout :1rm bench/dynamic bench Then high volume pecs and rear delts/tris and rows/shouldersRotate between bench rm/dynamic bench etcChange exercises you stall on to similar ones (bench-close grip bench - wide grip bench - reverse grip bench-bench etc, bb ohp-db ohp-btnp-bb ohp)1-2 days between bench workouts
>>77057108Add in some overload work with a bench block or slingshot. Get your CNS accustomed to heavier loads.
>>77057108>My 1RM on bench press is currently 225 lbs.mine is probably a bit higher but this IS my pb so far. I'm just gonna do 2x5 strength sets per week, medium grip, followed by wide bench for chest and maybe knuckle push ups for triceps
>>77057108I started working out in like October (benching once a week) and I got 165 for 6 pause reps last week so am pretty happy :P (bw 150)
I got from 225-315 by doing 3x5 and adding 5lbs with some tricep extensions and overhead presses once a week. This shit isn't complicated. These questions pop up because noone does SS anymore.
>>77057108I'd do a "bodybuilding block" like just go nuts for a few wks and heavy at the beginning of the wk until you need a deload. My bench sucks ass right now because I'm doing bench 3x and incline/ohp 3x either or. Sick size gains though and I need to take a long ass deload to get numbers up but ohp is going way up.
>>77057108>+80lbs 1rm calc in 1yr5 sets of 2-4rms 3x/wk 6wks on 1 wk off, widegrip pure chest barely any arch. Legit failing reps, roll down or dump pl8s. Nowadays doing more conventional bench without going all out on volume.
>>77059191I wonder why
>>77057108Bench 2-3 times a week and increase the weight when you can. It’s that simple. Also you need to eat
>>77057108Based DUP. I go with same weight in Strength day but lees reps 3x33x43x5Deload
