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Forum » I'll be benching every 2 days until I hit my goal
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Thread: I'll be benching every 2 days until I hit my goal

post 1668220963 09-21-2022, 06:47 AM
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I'll be benching every 2 days until I hit my goal

I keep 48 hours in between each lift, and keep the volume low.

Bench 3 sets of 5 every 48 hours

Trying to go from 205 for 3 sets of 5 >>> 225 for 3 sets of 5

Just hit 205 for 3 sets of 5 last night

I will only do this for 1.5 weeks as to not burn myself out or injure myself.

Even if I don't hit 225 for 3x5, I think this will be nice boost
post 1668221203 09-21-2022, 06:52 AM
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That’s dumb and you should feel bad
post 1668221303 09-21-2022, 06:56 AM
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Originally Posted By Muzzrpress⏩
That’s dumb and you should feel bad
Maybe it is, but you're red
post 1668221343 09-21-2022, 06:56 AM
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Originally Posted By Lucas5814⏩
Maybe it is, but you're red
I bench 285 for reps, and soon it’ll be 300 for reps

If anything I could help you
post 1668221373 09-21-2022, 06:57 AM
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Solid plan. On weeks I don’t get shafted with overtime, I also hit bench/shoulders 3x. Add in some weighted dips at the end of your workout as well and get 7-8+ hours a night and you’re gonna shoot up.
post 1668221433 09-21-2022, 06:59 AM
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Originally Posted By volleys⏩
Solid plan. On weeks I don’t get shafted with overtime, I also hit bench/shoulders 3x. Add in some weighted dips at the end of your workout as well and get 7-8+ hours a night and you’re gonna shoot up.
nice
post 1668221553 09-21-2022, 07:02 AM
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that's a chit plan, the volume is too low


so you will end up benching 3 x times per week, that's a total of 9 sets of bench of 5 reps, which is not bad if it's more than what you currently do


i'd personally vary the rep/sets

one day do your 3 x 5 (or better, 5 x 5)


another day do 4 x 8


and on your third day do a variation like close grip bench, paused bench press, or incline bench, 4 x 4 or something.
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post 1668221623 09-21-2022, 07:04 AM
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Originally Posted By plebmaximus⏩
that's a chit plan, the volume is too low


so you will end up benching 3 x times per week, that's a total of 9 sets of bench of 5 reps, which is not bad if it's more than what you currently do


i'd personally vary the rep/sets

one day do your 3 x 5 (or better, 5 x 5)


another day do 4 x 8


and on your third day do a variation like close grip bench, paused bench press, or incline bench, 4 x 4 or something.
No thanks. I'll try this. If it doesn't do well, I'll just go back to my main routine
post 1668221773 09-21-2022, 07:08 AM
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Originally Posted By Lucas5814⏩
No thanks. I'll try this. If it doesn't do well, I'll just go back to my main routine
Keep doing your faahves

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post 1668221833 09-21-2022, 07:10 AM
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Originally Posted By plebmaximus⏩
Keep doing your faahves

Strong mf'er right there...probably lifts 4x what you do
post 1668221883 09-21-2022, 07:11 AM
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Originally Posted By plebmaximus⏩
that's a chit plan, the volume is too low


so you will end up benching 3 x times per week, that's a total of 9 sets of bench of 5 reps, which is not bad if it's more than what you currently do


i'd personally vary the rep/sets

one day do your 3 x 5 (or better, 5 x 5)


another day do 4 x 8


and on your third day do a variation like close grip bench, paused bench press, or incline bench, 4 x 4 or something.
If the goal is strength, that’s really all you need. Definitely not the best for BB, but if all he cares about is getting a bigger bench number and doesn’t mind the suboptimal aesthetic gains, his volumes fine. It’s 9 sets of bench at max effort, and all the warmup sets prior to that as well.

When he’s pushing 315 by April, he’s going to have a big chest and thick arms because you need both to be pushing that weight, dont overthink things
post 1668222823 09-21-2022, 07:29 AM
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Your goal of snap city right?
post 1668223203 09-21-2022, 07:35 AM
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I started hitting everything 2-3 times per week about a year and a half ago. Obviously lower volume per body part per workout, but the same if not more volume per body part per week. Strength and size shot up.

If bench is your focus I'd suggest doing bench accessories on the same schedule on 2 of the 3 days.
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post 1668223373 09-21-2022, 07:39 AM
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Originally Posted By Mortar34⏩
I started hitting everything 2-3 times per week about a year and a half ago. Obviously lower volume per body part per workout, but the same if not more volume per body part per week. Strength and size shot up.

If bench is your focus I'd suggest doing bench accessories on the same schedule on 2 of the 3 days.
good to know thanks
post 1668223683 09-21-2022, 07:47 AM
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making one of those days a close grip bench day and adding some tricep work will probably do well for you, but good luck!
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post 1668224213 09-21-2022, 07:59 AM
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post 1668229423 09-21-2022, 09:52 AM
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Try this instead:
Day 1: (Monday)
Tempo bench 185 8x3 at a 3/1/X tempo (3 seconds concentric, pause 1 second, fast eccentric.)
JM press 3x8x135
Cable Pushdown 5x20 moderate to heavy weight
Row (any kind) 5x20, hold contraction in lats for the whole set.
Face pull 4x50

Day 2: (Next day/Tuesday)
Pushups 8 sets for as many reps as you can
Single arm pushdowns with light weight for 200 total reps per arm.

Day 3: (2-3 days later/Friday)
Work up to a 1 rep max, then do 3x3 at 85% of that max.
Triceps death 1 close grip set of 185 to a 1 board for 5, 2 board for 5, 3 board for AMRAP (everything is done in one set)
Row (any kind) 5x20, hold contraction in lats for the whole set.
Face pull 4x50

Day 4: (Next day/Saturday)
Pushups 8 sets for as many reps as you can
Single arm pushdowns with light weight for 200 total reps per arm.

Do that for 6 weeks and see how it goes.
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post 1668229633 09-21-2022, 09:57 AM
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post 1668229823 09-21-2022, 10:00 AM
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Its recommended to bench 3 times a week, so..... You're just doing what you should be doing.
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post 1668230243 09-21-2022, 10:08 AM
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Pretty decent plan. I think I remember reading some study that there's diminishing returns after around 11 sets a week. You may want to add two extra working sets in there somewhere? Anything more is kind of junk volume.
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post 1668230343 09-21-2022, 10:11 AM
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Nah ez

Max once a week with semi heavy back off work. Train hard but higher reps the 2nd workout + add band work. Take90% of your working sets to 1rir then deload after 8 weeks or so. Try to overtrain/peak a bit b4.

If youre natty this will carry a long way. Easier on your chit nd probs more efficient.
4xwk bench is snapcity
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