Benchpress!!! - Bodybuilding Discussion on Bodybuilding.net Training Forum

Jazon · 12-05-2006, 09:31 AM

Hi Guyz,

I am currently doing the 5x5 Bill Starr intermidiate, and i have reach a point were i cant lift the weight for 5 reps!!

How could i improve my bench, read that doing close grip bench improves your bench"i am doing that" also positioning of the body, well i back has an arch and feet are firm

Anymore suggestions would be really appreciated

THANKS
Jay

Kane · 12-05-2006, 09:46 AM

Floor Press or Board Press helps with your pressing power, although I don't know if you wanna start messing with the 5x5 layout too much. You might be able to get away with switching one of your tricep accesories with one of those presses.

Eric3237 · 12-05-2006, 09:59 AM

Judging by the wording of your post you've run the program wrong in the first place. To figure your weights you have to start with you 5 REP MAX and then subtract back 3 to 4 weeks to get your starting weights. Then you build back up over that 3 to 4 week period to get to that projected 5 RM. That way after week 4 you should be able to progress past that fairly easily for a while.

I could have misunderstood you post but in general there shouldn't really be a question of being able to "lift the weight for 5 reps until after about week 4 but the progression is built in and shouldn't pose much of a problem. As Kane said there is not room in there nor any advantage to adding bench specific excercises. The accessory tricep work is all i would do once a week but no extra benching of any kind.

You should post what you are doing. If you are at the right level in your training for the 'intermediate' program then it should work fine all by itself to improve you bench...at least somewhat. I know bench can be more or less of a problem depending on the individual.

Jazon · 12-05-2006, 10:07 AM

yes i did started the 5x5 programe correctly and yes my 5RM when i stared was 80kg now i am on 95kg but only do 4 reps done 95kg for 2 weeks now , before i stop for my christmas holidays i really would like to do 95kg for 5 reps

Floor presses: is that normal press ups ,i think so only the name has changed slightly

Thanx anyway for the replies

Eric3237 · 12-05-2006, 10:21 AM

Gotcha. Looking back I see I misread the word "can't' as "can"

. Big difference. My bad! Please disregard my previous.

I wouldn't recommend adding any presses to this program in order to get past a plateau. If your goal is to get the 5 reps before X-mas then I'd bet that simply doing 3 reps on the third and 4th set of the ramp up instead of 5 will get you there.

Darkhorse · 12-05-2006, 11:04 AM

Just hold over the weight for an extra week or two.

Eric3237 · 12-05-2006, 11:10 AM

No guarantees anyone will break out of a plateau on the bench without doing anything. I've done it at times and at other times utterly failed even when taking extra rest. It can be a crap shoot. But if just getting the 5 reps is your goal then you'll probably get there before the holidays. Hell just kinda rest pause the last rep, lol.

Jazon · 12-05-2006, 12:47 PM

Thanx alot guys, slightly changing topic after the xmas rest, is it a good idea to start again the 5x5 and like that maybe i could reach the 110kg

what you think guys ,what would be the best way e.g to reach 120kg

for july

Thanx alot
Jay

Eric3237 · 12-05-2006, 01:53 PM

^^^^I'd say by all means run it again. After such a layoff you may want to take the time to actually test your 5 RM's to see if you lost any significant strength but if you just start a little lower and be concervative you should be fine and I'm sure you can reach the 110 kgs or even more. I take it your having no problems with any of the other lifts so in all I'd say set your sites on the next run and don't worry about what happens to your bench after that until you get there. In other words, burn that bridge when you come to it.

Dr X · 12-05-2006, 02:19 PM

Get a goods night sleep and eat a lot of carbs before you try it again.

12-05-2006, 09:31 AM	#1 (permalink)
Jazon Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle Posts: 59	Benchpress!!! Hi Guyz, I am currently doing the 5x5 Bill Starr intermidiate, and i have reach a point were i cant lift the weight for 5 reps!! How could i improve my bench, read that doing close grip bench improves your bench"i am doing that" also positioning of the body, well i back has an arch and feet are firm Anymore suggestions would be really appreciated THANKS Jay

12-05-2006, 09:46 AM	#2 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,401 Country: Gender:	Floor Press or Board Press helps with your pressing power, although I don't know if you wanna start messing with the 5x5 layout too much. You might be able to get away with switching one of your tricep accesories with one of those presses.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

12-05-2006, 09:59 AM	#3 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	Judging by the wording of your post you've run the program wrong in the first place. To figure your weights you have to start with you 5 REP MAX and then subtract back 3 to 4 weeks to get your starting weights. Then you build back up over that 3 to 4 week period to get to that projected 5 RM. That way after week 4 you should be able to progress past that fairly easily for a while. I could have misunderstood you post but in general there shouldn't really be a question of being able to "lift the weight for 5 reps until after about week 4 but the progression is built in and shouldn't pose much of a problem. As Kane said there is not room in there nor any advantage to adding bench specific excercises. The accessory tricep work is all i would do once a week but no extra benching of any kind. You should post what you are doing. If you are at the right level in your training for the 'intermediate' program then it should work fine all by itself to improve you bench...at least somewhat. I know bench can be more or less of a problem depending on the individual.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

12-05-2006, 10:21 AM	#5 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	Gotcha. Looking back I see I misread the word "can't' as "can" . Big difference. My bad! Please disregard my previous. I wouldn't recommend adding any presses to this program in order to get past a plateau. If your goal is to get the 5 reps before X-mas then I'd bet that simply doing 3 reps on the third and 4th set of the ramp up instead of 5 will get you there.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

12-05-2006, 11:04 AM	#6 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,938 Country: Gender:	Just hold over the weight for an extra week or two.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert OCSC

12-05-2006, 10:07 AM	#4 (permalink)
Jazon Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle Posts: 59	yes i did started the 5x5 programe correctly and yes my 5RM when i stared was 80kg now i am on 95kg but only do 4 reps done 95kg for 2 weeks now , before i stop for my christmas holidays i really would like to do 95kg for 5 reps Floor presses: is that normal press ups ,i think so only the name has changed slightly Thanx anyway for the replies

12-05-2006, 11:10 AM	#7 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	No guarantees anyone will break out of a plateau on the bench without doing anything. I've done it at times and at other times utterly failed even when taking extra rest. It can be a crap shoot. But if just getting the 5 reps is your goal then you'll probably get there before the holidays. Hell just kinda rest pause the last rep, lol.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

12-05-2006, 12:47 PM	#8 (permalink)
Jazon Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle Posts: 59	Thanx alot guys, slightly changing topic after the xmas rest, is it a good idea to start again the 5x5 and like that maybe i could reach the 110kg what you think guys ,what would be the best way e.g to reach 120kg for july Thanx alot Jay

12-05-2006, 01:53 PM	#9 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	^^^^I'd say by all means run it again. After such a layoff you may want to take the time to actually test your 5 RM's to see if you lost any significant strength but if you just start a little lower and be concervative you should be fine and I'm sure you can reach the 110 kgs or even more. I take it your having no problems with any of the other lifts so in all I'd say set your sites on the next run and don't worry about what happens to your bench after that until you get there. In other words, burn that bridge when you come to it.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

12-05-2006, 02:19 PM	#10 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	Get a goods night sleep and eat a lot of carbs before you try it again.
	Dr X's Sig:The Fool say in his heart "There is no God"

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