As a beginner you might just need something like Diamond/close grip press ups at the end of your workout
Sorry to ask, but, what is a TATE PRESS & Rolling Dumbbell Tri Extension?is there a video I can find anywhere because I can’t find in search 
@Csulli, ok I will follow Vdizenzo’s advice then
Monday : Bench/Press + 3-5 sets CG Lockout/FP(3-5 rep) HEAVY TRICEP
Wed : Bench/Press
Fri : Bench/Press + 3-5 sets Tri Exten/Tate Press (10-15 rep)LOWER INTENSITY TRICEP
Thank you!
@ Airtruth, my maximum paused bench is 235, I don’t know what my max touch and go is but I know that I failed 245 TnG-265 TnG all at the very top so I think my bottom portion is way stronger than top
Do you think I should add “SPEED DAY” on Wednesday in what is written above aside from what Vdizenzo wrote?
[quote]Ethan7X wrote:
Sorry to ask, but, what is a TATE PRESS & Rolling Dumbbell Tri Extension?is there a video I can find anywhere because I can’t find in search
@Csulli, ok I will follow Vdizenzo’s advice then
Monday : Bench/Press + 3-5 sets CG Lockout/FP(3-5 rep) HEAVY TRICEP
Wed : Bench/Press
Fri : Bench/Press + 3-5 sets Tri Exten/Tate Press (10-15 rep)LOWER INTENSITY TRICEP
Thank you!
@ Airtruth, my maximum paused bench is 235, I don’t know what my max touch and go is but I know that I failed 245 TnG-265 TnG all at the very top so I think my bottom portion is way stronger than top
Do you think I should add “SPEED DAY” on Wednesday in what is written above aside from what Vdizenzo wrote? [/quote]
Well I noticed he recommended two day cycle yours is 3. You may want to reduce what your doing to two to allow for recovery. 3 days a week can work but it depends on how low you are starting your weights. If you are doing 3 days you can definitely add the speed day on Wednesday as it’s not to demanding.
I put tate press in google and the first 3 options were videos.
How come you don’t use one of the many programs out there that are known to work? 5/3/1, Sheiko, I think Dave Tate has some articles on here also.
[quote]vdizenzo wrote:
On one training day do your high intensity 3-5 sets of around 5 reps. Use a closer grip and do rack lockouts or floor presses. On the other day do lower intensity extensor work such as rolling dumbell tri extensions or incline tate presses for 3-5 sets of 10-15 reps.[/quote]
Yeah, I would definitely go with this guys advice. And here’s videos of the movements you didn’t know.
Airtruth, I have only been training for a little over 4 months…and everybody told me to stick with 5x5 for my first year or so.
I am on RegParks 5x5 and he trains full body 3x a week, there actually isn’t even any tricep work except 5x8 tricep extensions all 3 days of the week in phase3, but I’m not even technically supposed to be there. I feel I needed to add “Tricep Work” because my Press has yet to ever stall,and my bench can handle 20-30+ more pounds than my max going off my chest,telling me my only weakness as to why I’m stalling is triceps.
Does RegParks 5x5 program not work??
5/3/1 is extremely slow progression,and everybody has said to me a million times to not even bother touching that crap until I’m a high advanced/elite lifter because literally anything will be faster than that(this is what people told me).
Sheiko… I have been looking into doing it, but if I use Sheiko Bench, is that going to affect my 5x5 program? I’m so lost now, I don’t know if I should just dump the whole RegParks 5x5 and start something new…
Or If I should continue with his program but only change adding tricep work. I feel adding the tricep work would be the option that makes more sense? But I don’t know.
Spidey,thanks a lot for those videos. Wow those movements look incredibly interesting , and the rolling one looks crazy haha, I look forward to trying those out!
[quote]Ethan7X wrote:
Airtruth, I have only been training for a little over 4 months…and everybody told me to stick with 5x5 for my first year or so.
I am on RegParks 5x5 and he trains full body 3x a week, there actually isn’t even any tricep work except 5x8 tricep extensions all 3 days of the week in phase3, but I’m not even technically supposed to be there. I feel I needed to add “Tricep Work” because my Press has yet to ever stall,and my bench can handle 20-30+ more pounds than my max going off my chest,telling me my only weakness as to why I’m stalling is triceps.
Does RegParks 5x5 program not work??
5/3/1 is extremely slow progression,and everybody has said to me a million times to not even bother touching that crap until I’m a high advanced/elite lifter because literally anything will be faster than that(this is what people told me).
Sheiko… I have been looking into doing it, but if I use Sheiko Bench, is that going to affect my 5x5 program? I’m so lost now, I don’t know if I should just dump the whole RegParks 5x5 and start something new…
Or If I should continue with his program but only change adding tricep work. I feel adding the tricep work would be the option that makes more sense? But I don’t know.
[/quote]
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I’d actually say 5/3/1 is ideal for someone benching in the mid 200s, if set up right you are pretty much guaranteed constant progress for the next 6 months
It’s not the question of constant progress.
I have just been told by literally everybody across many forums and powerlifters I know IRL including one who benches 400+/squats 600+ that 5/3/1 is very slow in progression for BEGINNERS/INTERMEDIATES.
There are “Better programs” for faster progression.
Is this incorrect,because that’s what everybody has said and it seems to be deemed as true.