[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]
That’s pretty funny…[/quote]
I smiled IRL, which is basically like laughing loudly if in person.
Yeah, I saw what some posters said about this guy in this thread, decided to give him a couple solid responses. Obviously that was a waste of time. Oh well.
[quote]hungry4more wrote:
[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]
That’s pretty funny…[/quote]
I smiled IRL, which is basically like laughing loudly if in person.
Yeah, I saw what some posters said about this guy in this thread, decided to give him a couple solid responses. Obviously that was a waste of time. Oh well. [/quote]
Yup
Just go back and read some of his old posts. They just leave you sitting there scratching your head. I did a summary of his year long posting history but accidentally erased it and couldn’t justify wasting that much more of my life ha.
I notice that you didn’t have success following Wendlers 531 as you thought it was a bit advanced, funny you should say that as I did two cycles and my bench 1 rep max didn’t even go up by 1kg I was well disappointed.
It may have been that I pushed to hard on the last all out set as in I never left a rep in the tank so to speak ie I always grinded the last rep out, also it may have been that as I used the big but boring program that I put to much effort in to that.
Anyway like yourself I too thought it may have been to advanced for me so I now use a 5x5 type routine which I think will up my 1 rep max but only time will tell.
didn’t read thread, but have you considered smolov? that was the only time I was a good bencher lol. I’m going to run it again once I have a power rack. It was ok on my shoulders as I used a pretty close grip, ok on my elbows because I did 100+ rep band pushdowns for da pump, and ok on the wrists because I used wraps.
[quote]JMAX wrote:
Unless I missed it the OP mentioned his split but not his programming for bench. There’s mention of 107 for 3 but that’s all. No one bothered to ask what exactly he’s doing for bench. Upping the frequency is a last resort, especially when already benching twice a week.
If you can’t make progress benching 2x/week I’d look at changing the sets/reps/volume. You may even need to bump the frequency down to 1.5x/week (ABA type split). High frequency can certainly work but fix the programming first. It’s even harder to dial in your program at 3x/week than lower frequency (as Stu touched on).[/quote]
Honestly if you can’t make progress benching once a week I question your training and if you are meeting nutrition requirements. I only work chest once every 7 days and my bench is fairly respectable…
What Stu and Bauber said. And you’re probably doing pressing for shoulders and triceps as well. That said, I’ve had some improvements doing 2x/week. One day heavy and the other 10 reps and up. The scheme on the heavy day was to do 30 total reps in however many sets of 1-5 it takes. Once it’s all 5 rep sets, add weight. The lighter day was just 3-4 sets with the same weight, not to failure most of the time.
It appears OP is going to bench 3x per week regardless of the advice given…
So…
Have a 5 day split: Chest/Back/Off/Shoulders/Legs/Arms/Off
Chest: Heavy bench day (like a 5/3/1 progression type program) 3 work sets
Shoulders: Speed/Explosive Bench 60% 1RM max, 3 work sets before Shoulder workout
Arms: Technique 50% 1RM max focus on form, 3 work sets before triceps