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11-29-2006, 11:09 AM
| #1 (permalink) |
| Rank: New Member Join Date: Oct 2006 Location: Lake Charles, La
Posts: 17
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Gender:  |  400lb bench I have been using the 5x5 program i have had good gains with it. My goal is to be able to bench 400lbs within a year and a half. I am 5'11'' and 190lbs and can bench 305 now should i keep 5x5 program or is there something else i should use? thanks |
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11-29-2006, 11:18 AM
| #2 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,443
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Gender: | Well that 95 pounds to the 400 mark is like 200 pounds in the earlier training phases. I don't think anyone can predict exactly what you need to do. I have gotten some good recent gains on bench with 5x5 and whatnot but my max didn't come to what I expected. 400 pounds is a big barrier for normal everyday dudes. No reason not to do a 5x5 if you feel you can keep pushing it up but my guess is you'll have to do something more specific to get all the way to 400 (in the long run if not now). I'm talking about working on your specific weaknesses and using more max effort work as well as possible dynamic effort training. I think long term goals are good but psychologically I think it is better to keep them a little vague...just something in the ballpark. Better to set concrete short term goals and in reaching them keep setting the bar higher. It's like if you have to cross a desert on foot. If you think about walking accross the whole thing it's daunting and debilatating but if you just think about getting to the next bush in the distance, or the next hill, or whatever and you keep doing that before you know it you've made it accross. (Well, ok, prob you'll die of thirst but you get the idea  ). |
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11-29-2006, 11:30 AM
| #3 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,443
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Gender: | You know I was thinking I should add to what I said about having brought my bench up recently with 5x5. The truth is I can't really give 5x5 ALL the credit. In the past my bench has been very stubborn to move and I've had little success on bench specifically in 5x5. But just before my most recent on I pushed the hell out of a WS4BB which entailed a lot of max effort work, tricep work (stuff like floor presses) a lot of volume and I even put in DE work at 0311's suggestion. The beginning of the linear 5x5 was sort of a deload from that blast so I think realistically I have to give a lot of credit to that. |
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11-29-2006, 01:25 PM
| #5 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,003
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Gender:  | Just ride out the 5x5 for all its worth. Afterwards, you'll be in a good position to move into a more "increasing bench" type of program and train specifically for it. Refer to my thread in the powerlifting forum: "Increasing RAW Bench" Eventually, you MAY need to move onto something more specific. |
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11-29-2006, 01:30 PM
| #6 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,443
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Gender: | Quote:
^^^Sorry, bro. Kinda stupid for me to list that without explaining it. It's just Kethnaab's Westside for Bodybuilders "hybrid". Basically just me and re days. I put in some de days and selected from a bigger list of exercises to suit my needs. http://www.bodybuilding.net/powerlifting-forum/westside-for-bodybuilders-ws4bb-by-kethnaab-2303.html I agree with 0311. It's all really up to the individual. But don't do anything complicated if you can progress by simpler means. | |
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