Please Critique My Bench Program!!! I Want To Gain Massively!!!

Alright guys, after quite a bit of research, I decided to write my very own upperbody program, that will hopefully add atleast 20lbs onto my bench. Right now, I weigh 165lbs and bench 205lbs, I’ve been benching for around 8 months now, but never did ANY direct tricep or back work. The only type of tricep work I’ve done started this summer, and I mostly do heavy pulldowns. I just started doing dips a couple weeks ago. For my upperback, the most I’ve done is chin ups every now and then, and barbell rows once or twice. Only recently, I’ve discovered that the key to improving one’s bench is done through strong triceps and upperback – two things I’ve been leaving out for a very long time. So, when you guys take a look at my program, you’ll notice a lot of tricep work as well as moderate upperback work. It is 6 weeks in length, tell me what you guys think and help me make suitable adjustments. I want to gain big with this one. Thanks.

Weeks 1 & 4

Monday:

Flat Bench Press 4 x 6 @ 75%
Flat Dumbbell Benching 3 x 8
Dips 4 x 8

Wednesday:

Weighted Chin Ups 5 x 3 @ Suitable Resistance
Chin Ups 2 x Failure
Punching Bag 1 x 15 minutes
Lateral Pull Downs 4 x 10

Friday:

Flat Bench Press 3 x 8 @ 70%
Dumbbell Flyes 3 x 10
Dips 4 x 8

-=-=-=-

Weeks 2 & 5

Monday:

Close Grip Board Press [14?? Grip] 6 x 4 @ 55%
Flat Dumbbell Benching 3 x 8
Barbell Rows 3 x 8
Throat Crushers 4 x 8

Wednesday:

Weighted Chin Ups 5 x 3 @ Suitable Resistance
Chin Ups 2 x Failure
Punching Bag 1 x 15 minutes
Lateral Pull Downs 4 x 10

Friday:

Flat Bench Press 5 x 3 @ 80%
Barbell Rows 4 x 6
Skull Crushers 4 x 8

-=-=-=-

Weeks 3 & 6

Monday:
Speed Bench 9 x 3 @ 40%
Close Grip Declines [14?? Grip] 5 x 5

Wednesday:

Weighted Chin Ups 5 x 3 @ Suitable Resistance
Chin Ups 2 x Failure
Punching Bag 1 x 15 minutes
Lateral Pull Downs 4 x 10

Friday:

Close Grip Bench [14?? Grip] 2 x 8 @ 60%
Flat Bench Press 3 x 6 @ 70%
Tricep Extensions 3 x 12

-=-=-=-

That’s all folks, all insight is greatly appreciated!

Sup Quest.

Program looks good, definitely much thought and research on your part.

A few suggestions I would make though for the Chin-ups, don’t do low rep work. Instead go for high sets and higher reps, around 12-15 or so. Maybe you’re able to execute this many reps continuously and maybe not. If you aren’t, then use the rest-pause method (so basically do as many as you can, let’s say 7, wait like 10-15 seconds, and knock a few more, and wait…etc.etc until you reach all 12 reps for EACH of 4 sets).

Also, I personally dislike lat pulldowns unless you’re doing them to your face. If you do, then same idea, 4-5 sets of 12-15 reps.

You may want to substitute some of your flat bench work with Narrow Grip Incline Presses. You also said you rarely did any back work. Try and include some more Heavy Rows and Power Cleans/Snatches. Also check out Waterbury’s article on Rope Pulls. I know he uses them as an alternative to Bicep Curls, but they pretty much murder your lats too. And the fact that there’s no eccentric means you can add it to your back workout.

As for the speed bench, I would throw that out for now and follow Coach DeFranco’s Repetition Method as opposed to the Dynamic Method. Sorry about the length of this post, but just thought I’d chime in with my own opinions.

Peace.

-ton

Heavy benching. Pullups.

Wonderful program if cromagnon posture is back in vogue.

And maybe you have wonderfully thick legs that’ll offset this massive chest you intend to build, as per the complete lack of leg training.

Ignoring that, you don’t have anything in here for upper back, trapezius, or rear delts. It’s just begging for injury.

Now is not the time for bench specialization. Find yourself something a lot more basic in the archives.

DI

Wow, thanks for the great responses, guys. This is actually my first time ever posting on t-nation, and am very glad I did. I tried posting my program on charliefrancis but didn’t get any solid information back.

Testosterton, I’ll try increasing the rep count on chin ups, however, the most I can do is probably 8 - 10. I definetly need to work on them. Thanks for the extra information, I’ll look into it further and be back with an update to the program for more critiquing =).

“Wonderful program if cromagnon posture is back in vogue.”

LOL! That is some funny ish. Is my program really that bad? Believe me, I work my legs out a lot, I’m a basketball player and my entire summer has been dedicated to improving my vertical leap.

“Ignoring that, you don’t have anything in here for upper back, trapezius, or rear delts. It’s just begging for injury.”

What exercises would you suggest KnightRT?

I don’t know what you’re goals(other than a bigger bench) or workout history is, but honestly, you sound like a beginner. One thing that really struck me was in your original post you said, “I’ve been benching for about 8 months.” You didn’t say “working out” you said “benching”. In addition, a 205 1RM sounds like a newbie’s max weight. Don’t take offense, we all start somewhere.

My suggestion is find a more complete routine. You don’t need to be specializing in one lift just yet. Build your entire body and your bench will grow, believe me.

You said you work your legs through basketball, but I don’t think that’s what the poster was refering to. If you want a strong bench, build a strong squat, too.

Seriously, look up a solid, complete program to build your entire body. I personally suggest you look into some of Waterbury’s programs. Try it and switch routines every 4-8 weeks. Give yourself a year, at the very least, to build overall body strength before you try to specialize in just one lift for an extended period of time.

Good luck,
Todd

What would I suggest? The movements you hate!

Bent rows, upright rows, power cleans, sumo deadlift, shrugs, push press, and both internal and external rotator exercises.

The problem with chinning and benching is that both tend to pull your shoulders down and forward, particularly if stretching doesn’t rank high on the agenda.

I’ll stop here, Malone has the rest.

DI

You might try the old muscle media add 50 lbs to your bench in 7 weeks program. I tried it years ago at about your strength level and actually gained 40 lbs on my bench. I’m sure to get flamed for suggesting this, but it’s a decent program.

http://users.rcn.com/dl.interport/bench.html

You guys make it seem like I’m completely neglecting my lowerbody. The fact of the matter is, I neglect my upperbody the most when it comes to training. The most I’ve really done when it comes to upperbody strength is bench infrequently (2 or 3 times a week)without a set schedule. At the moment, I am doing a 6 week vertical leap program that I wrote myself, and I have gained 3 solid inches in 5 weeks (I’m starting week 6 tommorow). If I did this bench program, believe me, I’d have a lowerbody workout to go with it. My legs aren’t really that strong, to be honest, I full squat around 225lbs but am unsure of my power clean and deadlift. My vertical jump is 30 inches running and I am almost dunking at 5’10. I know my bench is low for my age (16 years old), but I’m working on it, and I don’t see why the program that I posted is all that bad with minor adjustments. When I designed it, I used principles from articles on t-nation, such as “Old-School Triceps” by Mike Robertson. Triceps are really my weak link, which is why I decided to focus my efforts on them. I’ll be sure to add some shrugs and other upper back exercises to the program. Other than that, I think it is pretty damn good. Show me one better…

P.S. If you guys want me to post the Vertical Leap program that I am currently doing, then I gladly shall. It consists of reverse hyperextensions, bulgarian squats, depth jumps, full squats, other squat variations, and much more. It helped me add 20lbs to my squat and add 3 inches in 5 weeks, as I mentioned earlier in my post.

Here’s some tips if you want a bigger bench.

http://t-nation.com/readTopic.do?id=459808

and finally… here’s a program that should help you out.

Personally though, I think you should concentrate on the entire upper body, or you’ll look like the hunch back of notre dame

http://t-nation.com/readTopic.do?id=459490

whoops, forgot to attach the program! here it is.

I am no way trying to call you weak, regardless of your age. I was 19 when I broke the 200 lb mark on the bench press. What I am trying to say is that it seems too early in your training career to be specializing in one lift for an extended period of time.

At your level of experience I don’t even think you need a “special program” to increase your bench. Just continue to workout and your bench will grow. I can understand you wanting a big bench, we all do, but save the specialization for years to come.

You work your legs; great. I was more worried about you neglect your back and rear delts.

[quote]Quest4Glory wrote:
I neglect my upperbody the most when it comes to training. The most I’ve really done when it comes to upperbody strength is bench infrequently (2 or 3 times a week)without a set schedule. [/quote]

I wouldn’t call benching 2 or 3 times a week neglect. Maybe that’s a typo.

Really, I think you are just overcomplicating it. Build a strong base. Be strong all over. I think that at your level, your body may even react better(read: build a bigger bench faster) if you do a complete program without specializing in one area.

Thanks for all the help, fellow members. I’ll be sure to take into account all that you have shared with me and keep you up to date with my progress in the future.

My opinion. Your routine is more advanced than you are. It may be the perfect routine for someone more advanced, but not you. You don’t need board presses or speed sets with 82 pounds. You don’t need to do flyes. You’re not ready yet. You’re strength is at a good starting point for your age, but a 205 lb bench is definitely not “behind” a 225 squat unless you walk on your hands. If designing the “perfect routine” is the only thing that gets you fired up and training harder then keep on, but if you actually want to make the best progress possible simplify. I don’t think you need the direct tricep work, but keep the chins and rows.

Here’s a better beginner routine:

Done Monday, Wednesday, and Fridays alternate these two workouts:

Workout 1:
Squat 4x6-8 @ 85%
BB Bench Press 2x6-8 @ 85%
BB Bent-Over Row 2x6-8 @ 85%

Workout 2:
Deadlift 4x6-8 @ 85%
BB Standing Press 2x6-8 @ 85%
Weighted Chin-up 2x6-8 @ 85%

I won’t hold it against you if you think it’s shit. I would have never done such a simple routine at your age. I still believed there was a perfect magic.

You need to do a simple lifting program. I’m 18, 5’10", 175 lbs., just graduated from high school and I play basketball at a Division II school in Ohio. When I was a junior in HS, I was 155 pounds at the same height and was tired of getting pushed around.

I started lifting Mon, Wed, and Fri starting the day after my sophomore season ended. I lifted for 6 months straight doing just basic movements: bench, squat, heavy dips, rows, pull-ups, deadlifts, and military press. Be the end of the summer I was 175 pounds, my bench went from 150 to 230, squat from 225 to 335. By the way, I went from touching backboard to grabbing rim with both hands, and my game went from sitting the bench (varsity, sophomore year), to getting offers from tons of schools (junior year).

It doesnt take much as a beginner to explode in strength and size. Just do the basic movements, and eat. I drank milk all day and used N-Large II throughout my training. No supplements, just a weight gainer and the basic lifts. Scratch your workout (including the jump program).

You need to build a strong base around the squat before you start doing plyometrics and other complex shit. Your squat is way too low, and that’s your weakness. Trust me man I was there. Forget the bench, that isn’t going to help your game. I went through all those jump programs and tried almost all of them. The last thing I did was squat. That’s where my weakness was and my vertical exploded. You will get so strong if you do a complete, simple program.

Let me know if you’re seriously considering dropping all this shit and I’ll give you more info on what I did.

Msogard, that is quite a transformation. I agree 100% that my squat is far too low, and that is what is holding me back the most. For some reason, my squat just doesn’t seem to move anywhere, I think it’s the fear I have of heavy weights. Please, help me remove this fear, can you tell me a squat routine that really worked for you. I can only imagine how high my vertical leap would be if I could squat 300lbs+. Could you help me write a simple routine that will give me exceptional results? I would appreciate it so much, I want to be the best I can be. Can I talk to you on aol instant messenger? My aim name is TheQuest4Glory.

By the way, what do you all think of DrSquats vertical leap program, it looks pretty solid.

I have to say, this thread is helping me so much, I can’t explain. It is motivating me to train harder. This is definetly the most productive and helpful thread that I have ever been apart of. Thanks a lot!!! T-nation rocks!!!

I have not seen Dr. Squat’s vertical program, but for the most part I tend to agree and trust what he has to say.

As far as fear of heavy weights when squatting. There’s really not much better advice I can give you than “get under the bar”. Just get used to having heavy weights on your back and you will overcome this fear. As long as you have the safetypins set in the rack you really have nothing to fear. If you don’t make the lift just drop to the pins. It really is as simple as that.

If you are not doing good mornings, I highly suggest starting. I think this will also help in your fear of heavy weights. While the weight won’t be as heavy as your squat, you will be in a more compromised, for lack of a better word, position. You body will learn to handle weight on your back in postions other than squatting.

Try to do heavy squatting or heavy good mornings at least once a week. Work up to a 3-5RM. You could also try unracking a weight 25-50 lbs beyond your max before your heavy squats or GMs. Just unrack the weight take a step back, get in your stance and try and hold it for 10 seconds. Put the weight back, strip the weight to what you actually use and begin your set. The weight will seem lighter; well, it actually is lighter, but it will seem even lighter than what it normally feels to you.

Just get over your fear and put some weight on the bar.

Good luck,
Todd

Great advice malone, I’ll be sure to use it. I got a few questions, though. How many times should I squat a week, 2 or 3 times? What rep scheme should I use? What supplement exercises should I have, or should I just squat?

Currently, I am full squatting with weights ranging from 185 - 215. Should I discontinue full squatting and start parallel squatting because I can use heavier weights, and that will consequently help with my fear of big weights on the bar? Once again, thanks for the astute advice malone.

[quote]Quest4Glory wrote:
Great advice malone, I’ll be sure to use it. I got a few questions, though. How many times should I squat a week, 2 or 3 times? What rep scheme should I use? What supplement exercises should I have, or should I just squat?

Currently, I am full squatting with weights ranging from 185 - 215. Should I discontinue full squatting and start parallel squatting because I can use heavier weights, and that will consequently help with my fear of big weights on the bar? Once again, thanks for the astute advice malone.[/quote]

NEVER give up full squatting, I still have some fear getting under big (for me) weight but with some time its clearing up (hit a new 3RM of 235 at BW of 141 yesterday). One thing that seems to of helped is I dumped 225lbs a couple weeks back and it was no big, now that I know dumping the weight isnt as scary as I though it seems to help.

For a simple program having a heavy and light day for upper and lower body can be a big help. You can get comfortable with bigger weights on low rep day and focus on hypertrophy and supllemental movements the next workout.

A final option I’m currently using is 3 workouts a week, each workout includes some kind of squat/pull/press. I very the rep range or plane of movement for each workout and have had great results so far.

No in regards to the original program, I think its to much benching and not enough horizontal pulling (unless you do alot of deads some other day) and like mentioned some exercises are just not necassary at your training age (board press, speed movements)

Edit: Also wanted to add if you were going to bench 2 times a week I would want to have a bigger difference in set/rep schem then you have laid out. Such as 6x3 the first day 4x8-12 the second day.