Go Back   Bodybuilding.net - Bodybuilding Forum > >


My Bench Press Journal



Reply
 
Thread Tools Display Modes
  #1  
Old 08-21-2007, 07:32 AM
Boondock Boondock is offline
Rank: Member
 
Join Date: Mar 2007
Posts: 58
Default My Bench Press Journal

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.
Reply With Quote
  #2  
Old 08-21-2007, 07:42 AM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,078
Default

I found doing the Bill Starr 5x5 routine improved my bench. Plus my squat and dead's.
Chest was trained 3 times a week. That was bench(2) and Inlcine(1)
__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #3  
Old 08-21-2007, 07:44 AM
TRAVIS DOLLY's Avatar
TRAVIS DOLLY TRAVIS DOLLY is offline
Rank: Member
 
Join Date: Oct 2006
Location: N.O.Y.B
Posts: 69
Default

i would do push ups ,if i was you ,because they always helped me with my endurance, so i was able to do more reps, plus that might help your bench press go up.
Reply With Quote
  #4  
Old 08-21-2007, 09:36 AM
widdoes2504's Avatar
widdoes2504 widdoes2504 is offline
Rank: Lightweight
 
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
Default

Talo's suggestion is a good one. Starr's 5x5 is good and might work well for you. Make sure when working chest to keep it simple, work hard and good things will happen. Good luck.
__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #5  
Old 08-21-2007, 10:13 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,715
Default

yeah starr's 5x5 help my bench a lot too. Just make sure your form is good an you should be able to move up easily, provided your getting enough cals.
__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
Reply With Quote
  #6  
Old 08-21-2007, 11:49 AM
hunt0r's Avatar
hunt0r hunt0r is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 305
Send a message via AIM to hunt0r
Default

Im currently doing a variation of Rippetoes and I train on bench press twice a week. So far I am seeing good results.
Reply With Quote
  #7  
Old 08-22-2007, 07:54 AM
Boondock Boondock is offline
Rank: Member
 
Join Date: Mar 2007
Posts: 58
Default

Thanks for the advice guys.


I tried doing something different today.... Dumbell bench presses. Only to realize that my stablizers are REALLY weak. It shows alot more with dumbells. I thought I was gonna drop one on my face. I think im gonna do more work with dumbells. If you can have good form with dumbells then barbell presses should be much easier.
Reply With Quote
  #8  
Old 08-22-2007, 10:06 AM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

Except it doesn't translate quite like that. Dumbbell presses are quite a bit lighter than barbell and the stabilizers needed in DB press are taken out of the picture with BB.
__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #9  
Old 08-22-2007, 10:51 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

If you have been using machines for a long time then dumbells are a good idea. Just what the doctor ordered. Don't go too heavy and pull something. You are likely to have imbalances and pattern overloads and dumbells will be a good way to iron some of that out...just take it slow and steady. And yes it will help you barbell bench a lot.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 08:35 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.