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How can I get my bench press max up

Posted by Blanco

Can't gain a thing on flat bench!

I have been trying to get my bench up. But for the past 4 weeks I haven't gained a thing and I am pissed off about it. I thought maybe I was overtraining so I took some time off, but when I came back my max was the same. I need to gain as much as I can in the next 5 wks. I have a football strength test and don't thing I am strong enough. I need some helpful suggestions and strageties to gain.

Posted by Jokaman

12 weeks ago I started a new benching program which is working greatly. I work my chest once a week, every monday. My max when I started this plan was 225 for 1,2 reps. My sets go 8-8-8-5-5. I start out with a comfortable warm-up set, for me being 135lbs x 8 reps, and then I do 155 x 8 reps, then 165 x 8 reps...now for the last 2 sets of 5 reps you choose a solid finishing set (when i started 185lbs), now you hammer this out for your last 2 sets, 5 each, should be fairly easy. Now, if you finish both sets of 5 (which when you start out you should complete your final sets for a few weeks, pick a comfortable max), you increase your last 2 sets up 5 lbs for the following week (this may seem minimal but it adds up quickly). So, after you complete your 185 lbs for 5 reps you'd increase to 190 lbs the following week, ect...Right now I'm on 245 lbs for my finishing sets, I've only failed 2-3 times thru out this cycle, it feels great to increase consistantly like this...my max now is 280 lbs for 3 reps. That's a 55 lb increase in 3 monthes which is awesome. If ya try it good luck!! It worked very well for me.

PS: Also, load up on a ton of protein!!!

Posted by Icon

Jokamon, what other chest exercises do you do on chest day? Do you mix it up or stick with the same routine?

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