Ok, I decided to start this journal because I really need to up my chest strength. My chest and shoulders are sadly weak compared to my lower body. I've spent too much time bench pressing on machines and the smith machine. My stabilizers are weak and my form is just ugly. I'm ready to do this the right way now and im hoping for some advice. The machines are done...just a bar and a bench from here out.

I pressed today - 140 lbs 4x5 without getting sloppy. (pretty sad for a 200lb guy).

Im hoping to get into the 3x5x225 range by the end of the year. Thats about 18 weeks. Thats almost 5lbs/week. Im not sure if thats realistic but im gonna try my best.

Any advice on the best way to train for this?

The base of my routine is basically Rippetoes SS that has developed some small modifications over time.

How often can you train your chest? and how much rest is needed between chest workouts?

I was planning to keep it to bench presses @ 5x5 2-3 times per week and mix it up with some inclines and declines.
I think that dips will help with some arm strength and stabilization.


Any advice on the best way to train to achieve this goal will be greatly apreciated.