Bench Pressing Limit

RealistSpy

Hi,

I am stuck at 110kg bench press and I have been tring so so hard to pass this limit.

I have been doing dumbbell bench press and I am currently at 40kg each hand by x 5 reps. I am 67 - 70kg body weight and I know I can't have reached my limit.

itsallaboutheL

I know a little bit about benching.

Outline your training there and someone might see something.

discus

I know sweet **** all about benching.

Do you have a spotter for the DB pressing?

RealistSpy

3 sets 5 - 8 reps
80-85% 1rm
DB bench Press : (34kg x 8, 36kg x 8 40kg x 5)ea
DB Shoulder Press
Pull Ups
Bicep Curl
Tricep Dips

---

3 sets 8 - 10 reps
70 - 75% 1rm

Pull Ups
DB Bench Press: (34kg x 10 x 2 sets, 36kg x 8) ea
Bicep Curl
DB Push Press

This is my Upper Body work twice a week. I train 5 days a week twice a day.

Mr. Loverman

Is it possible you chest needs more time to heal? I find I make great advances in my chest work after taking a 7 - 10 day break.

RealistSpy

I rested for 2 week and I only managed to match my 110kg PRs . I do find 100kg easy though.

itsallaboutheL

This is all in my opinion, which counts for **** all.

DB benching is fine if you reach a serious plateau and just want to back off benching, but it's going to have small enough carry over to your bench.

IMO

you want to bench more then bench more.

Hammer the **** out of your upper back.
Put just as much emphasis on some form of row as you do on your bench.

Some sort of big assistance movement for triceps.
Some direct shoulder work, raises of some description.
Plently of RTC stuff.

You've loads of choice rep range wise there's heaps of programs you could use as a template.

That's just what i do. *shrugs*
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EDIT: 8 reps isn't worth a **** for strength training really.

Have you got access to an S and C coach in college?

RealistSpy

The thing is I love the bar touching my chest which also makes benching very hard for me. If the bar only gets half way then I can lift more but I find it pointless.

itsallaboutheL

RealistSpy wrote: »

The thing is I love the bar touching my chest which also makes benching very hard for my. If the bar only gets half way then I can life more but I find it pointless.

If the bar isn't touching your chest then it's not a bench press!

You're doing lockouts...

gavtron

I copied this a while back from a similar thread, I can't remember who originally posted them but they came recommended from Hanley, the second one I think. I kept them close by knowing someday I'd need them....today is that day...Do a search for stuck bench plateau and you might find the exact thread...

========================================================
I got this 14 day high frequency bench routine off Dave Fitzhenry the first man in ireland to bench 300kg. I've used it in the past with people in the gym that hit a plateau in their bench.

Say for arguments sake that your bench press 1RM is 100kg.

Day 1 you do 8 sets of 3 reps with 70kg. Each day you add 2.5 kg to the bar and continue to do 8 sets of 3 reps for the bench press.

Day 1 8X3 70kg
Day 2 8X3 72.5kg
Day 3 8X3 75kg
Day 4 8X3 77.5kg
Day 5 8X3 80kg
Day 6 8X3 82.5kg
Day 7 8X3 85kg
Day 8 8X3 87.5kg
Day 9 8X3 90kg**
Day10 8X3 92.5kg**
Day11 8X3 95kg**
Day12 8X3 97.5kg**
Day13 8X3 100kg**
Day14 8X3 102.5kg**

** When you approach weights above 87.5-90% of your 1RM you will not be able to get 8 sets of 3 reps. The number of sets you get will drop. The key to the program is not hitting failure. If you feel you can't get another set don't do another set. At 90% you might only get 4-5 sets and the last 4 days of the program the number of sets will drop further. By day 14 you will hit 1 set with 102.5% of the 1RM for 3 reps.

Say you can hit 70kg for 3 reps on the bench. For arguments sake say 3 reps works out at 90%. So a rough estimate of the 1Rm would be 77.5kg.

The handiest way to modify the program would to scale back from day 14 so we'll use 77.5kg as your end weight.

Day 1 8X3 45kg
Day 2 8X3 47.5kg
Day 3 8X3 50kg
Day 4 8X3 52.5kg
Day 5 8X3 55kg
Day 6 8X3 57.5kg
Day 7 8X3 60kg
Day 8 8X3 62.5kg
Day 9 8X3 65kg**
Day10 8X3 67.5kg**
Day11 8X3 70kg**
Day12 8X3 72.5kg**
Day13 8X3 75kg**
Day14 8X3 77.5kg**

** Remember as the weight gets much heavier you will be unable to hit 8 sets of 3 reps. Just only do the number of sets possible and don't go to failure.

Also avoid training the chest shoulders and triceps when you are doing this routine. You can train your back as normal. Make sure you get in some rowing action as in seated rows single arm rows or or cable rows 2-3 times per week whist on the routine.

In some cases the shoulders can get sore from the routine but not in all cases.

==========================================================

Hi I'm not one for typing loads so i make this brief,
Small inc's every week , increasing weight but adjusting reps and sets

Eg:

wk
1- Try one rep max so you know where you are at.
2 - 3 sets 8
3 -3 sets 8
4 - 2 sets 8 and 1 drop back set
5 - 1 set 8 & 2 drop back sets
6 - 3 sets 5
7 - 3 sets 5
8 - 2 sets 5 1 drop back
9 -1 set 5 2 drop back
10 - 3 set 3
11 - 3 set 3
12 - 2 set 3, 1 drop back
13 - 1 set 3, 2 drop back
14 - 1 set of 2
15 - One rep max

These are 'work sets' and do not include warm up sets, you should prob do about 3-4 warm up sets (at least) depending on how heavy you are going up to.

Start cycle again each time you peak you WILL peak stronger

Try do triceps on a different day a few days away from bench day - include close grip benching on this day .

Do dips (weighted if possible or eventually) on your bench day

There is a 101 assistance you can do but its a long conversation, stick to the basics.

The trick to a bigger bench is MORE bench!

Make sure your form is good, feet solid on the floor , tight grip on the bar, grip not too narrow, flare your lats, keep the whole body tight.

Hope this helps.

d'Oracle

Thats the second time you have posted that.

I need to save it somewhere or something.

Remmy

That class gavtron thanks for posting that up!

#saves to pendisk.


silly question-so its a 14 day program,say if I usually bench on monday is that day 1 and next monday is day two.Is that it?

Sangre

No, its consecutive days i.e Mon, Tues, Wed etc.,

Remmy

Sangre wrote: »

No, its consecutive days i.e Mon, Tues, Wed etc.,

ah right thanks:)

Will Heffernan

Some good advice here so I won't bother echoing it.

What I will add though is technique is key...you need to find the right 'groove' to match your physique and your strengths.

d'Oracle

I wonder how this would go with overhead press.....

Turbo_diesel

Oracle,Bill Starr had a great article over on the starting strength
Website about increasesing the press. Don't have a link for you at this time.

d'Oracle

Turbo_diesel wrote: »

Oracle,Bill Starr had a great article over on the starting strength
Website about increasesing the press. Don't have a link for you at this time.

Yeah, I've read them both.
Grand for exercise selection, but probably of more concern for people with more time to play.

Also, very little on rep schemes or progression.
Which is probably more than I should be worrying about anyway.

MrT123

If 100kg is easy for you and 110 is your max, it may be that your muscle fiber makup is suitable towards high repetition training. How may times can you lift 100kg?

PS Average gifted person (in good health) with your weight and age should be able to lift much more than 110kg. There's probably a lot of things that can go wrong in your training, nutrition and your lifestyle but you should start by getting the obvious out of the way ...

RealistSpy

MrT123 wrote: »

If 100kg is easy for you and 110 is your max, it may be that your muscle fiber makup is suitable towards high repetition training. How may times can you lift 100kg?

PS Average gifted person (in good health) with your weight and age should be able to lift much more than 110kg. There's probably a lot of things that can go wrong in your training, nutrition and your lifestyle but you should start by getting the obvious out of the way ...

After 80kg I can only go as far as 6 reps. I really can't do I rep work, I have no idea. I am one of those sprinters that can't do any endurance work even if life depends on it.

MrT123

Well you most likely going to respond better to high rep training, istead of the one you are doing now.

Firstly go and "Google" ways how you can test your Muscle Fibre Makeup. And than rearrange your training accordingly.

Factor that will be the most important is how long your muscle take in order to stimulate growing (Loading Time). Average person needs about 40 seconds (that's the time in 1 set). Once you'll find your fibre make-up, you'll need to add or subtract about 10-20 sec from that time. In your case you will most likely be adding time.

Lastly:
Although your body is build from 2 types of fibres and you should stimualte both to get best results.

So find a good program that will use a mixture of low and high rep training, usualy done in cycles (few weeks high rep, break, few weeks low rep). Once you know your fiber makup you'll be able to modify that program to allow for more intense stimulation

PS Individuals with higher slow twitch to fast twitch fibre ratios will generally lift less for 1 rep, but may lift more for increased amounts of reps, and still your max can be a lot lot better than it is now.

BrianD3

MrT123 wrote: »

PS Average gifted person (in good health) with your weight and age should be able to lift much more than 110kg. There's probably a lot of things that can go wrong in your training, nutrition and your lifestyle but you should start by getting the obvious out of the way ...

What's an average gifted person?

OP's current max of a 110 kg bench @ 67 kg bodyweight is already a very good lift. The best bench press in the 2009 WDFPA World Champs in the 67.5 kg unequipped division was 130 kg, next was 122.5, then 112.5.

And for all we know he could have poor leverage for the bench press so I don't know how you can say that his max can be "a lot lot better" than it is now.

MrT123

You're right 110kg for 70kg man is a good result, he would need to gain weight(muscle) in order to lift more. Perhaps I assumed too much. Hopefully he is a tall skinny guy and still can gain a lot of muscle in a natural way. Based on his comments I assumed he has a lot of things to get right before he will reach his potential

PS You're statistics are quite correct

RealistSpy

As you can see am not tall.Bench Press Video Link

Brian?

RealistSpy wrote: »

As you can see am not tall.Bench Press Video Link

I think your problem might be purely technique. You don't look to be tight at all during the lift and there doesn't seem to be much of a lower back arch.

Have a read of this

http://www.bodyrecomposition.com/training/bench-press-technique.html

Do you see how still the lady benching in the video at the bottom is? Compare this to your video.

Good luck.

Brian?

MrT123 wrote: »

Well you most likely going to respond better to high rep training, istead of the one you are doing now.

The OP is a sprinter, I seriously doubt high rep training is the answer.

omniscient_toad

It's been posted here a good half dozen times but this Dave Tate bit on benching focuses on the importance of keeping everything locked in and tight. As someone else said you don't have much of an arch which would cut down the ROM and help you use your lats to brace yourself (I find it saves my shoulders to). You seem to miss depth on a few of your warmups to, I'm not an expert but personally I try and nail down technique during the warmups and get the bar path down to the point where I don't have to think about it, if I was varying the depth each time I'd find it much harder to touch and get the bar backup on my max effort.

itsallaboutheL

RealistSpy wrote: »

As you can see am not tall.Bench Press Video Link

You're technique requires serious work.

Your lats are doing absolutely nothing in that position.

Your feet appear to be dancing, your heels should be driven into the ground.

Is that guy "spotting" you your coach?

I had a look at your squat vids, they're um... a tad high.

You're obviously gifted, you just need some serious coaching. Coaching which you are unlikely to get on the internet tbh.

RealistSpy

Thanks everyone I will give it another go. I have tried arch but I seem to get craps on my hips. I will work on it and see how I get on in few weeks.

Thanks a Mill.

ray jay

RealistSpy wrote: »

I have tried arch but I seem to get craps on my hips.

this happens to me on occasion. Try different feet positions and see if that helps

MrT123

How tall are you? Is your goal to build as much muscle mass and streght as possible or to sprint? I'm asking because you can do better, but it will require change of lifestyle and a lot of learning and gathering knowledge about bodybuilding. I'm saying that just based on what I think you already might know. I don't think that there is an universal answer that can be given here. Having a coach would be great indeed.

PS I wouldn't qualify your 110kg lift, I think it should have been lowered to the chest, your 100kg was clean.

PS2 Don't worry if you're little wiggly when trying your max, you're ok as long as your bottom is touching the bench. On the other hand during your regular training focus on the technique more.

itsallaboutheL

MrT123 wrote: »

Don't worry if you're little wiggly when trying your max.

Are you off your box?

RealistSpy

I just want strength as much as my body can take. I really don't want to gain weight. I am 5'5 tall. I think 70kg is the max I want but it usually goes back down to 68kg.

cmyk

itsallaboutheL wrote: »

You're technique requires serious work.

This (both bench and squat)

itsallaboutheL wrote: »

Is that guy "spotting" you your coach?

This (needs to be rectified if it is)

itsallaboutheL wrote: »

You're obviously gifted, you just need some serious coaching. Coaching which you are unlikely to get on the internet tbh.

...and this, probably amounts to the best advice you'll be given here. I also seem to remember you asking for advice on your cleans too and thinking some actual coaching would help. I don't think you're Dublin based IIRC but may be worth your while taking a trip to informed performance or source a respected coach nearby?

cmyk

RealistSpy wrote: »

I just want strength as much as my body can take.

This is the right theory, just the route you've taken to achieve it is incorrect.
(Having looked at your split squat too, you need to get a decent coach.) The good news is though, if you can move those sort of weights with your current technique...the future is bright.

RealistSpy

The whole point of the youtube videos is to check my techinque/ form and I never said it was great just to be clear

d'Oracle

RealistSpy wrote: »

The whole point of the youtube videos is to check my techinque/ form and I never said it was great just to be clear

I think what cmyk and L are suggesting is your form needs more work than can be given on the internet. You would need face time with a coach to get it sorted.

Will Heffernan

RealistSpy wrote: »

As you can see am not tall.Bench Press Video Link

Your Bench Press is 90kg not 100kg not 110kg...unless you have another video.

dave80

Will Heffernan wrote: »

Your Bench Press is 90kg not 100kg not 110kg...unless you have another video.

true, op your spotter is terrible so is your form to be honest, try planting your feet and stop moving them etc, and touch the bar off ur chest too

Hanley

itsallaboutheL wrote: »

Are you off your box?

I think all his activity in this thread has proven that yes, yes he is.

RealistSpy

The person spotting me in the video is in charge of periodizing my training so I can peek at the right time for sprint competition.

I will try sort my form out. I need the extra bit to get me past 110kg before the end of the year .

Very interesting thread

TY all

Inspector Coptoor

RealistSpy wrote: »

I will try sort my form out. I need the extra bit to get me past 90kg before the end of the year

just thought id fix that there.

itsallaboutheL

Liam Henners257 wrote: »

just thought id fix that there.

AH here, there's no need to be harsh about it.

OP seriously get yourself to a coach and you'll see massive improvement

Inspector Coptoor

itsallaboutheL wrote: »

AH here, there's no need to be harsh about it.

wasnt trying to be harsh.
brutally honest maybe, but not harsh.

the guy's stronger than me pound for pound.
as you said, just needs technique work

RealistSpy

Without harshness or honesty how can someone improve. This is why I am here or why I post videos. I can't be big like most people (genetics) but I share be as strong as possible till I can lift or bench x 50 my weight.

MrT123

RealistSpy wrote: »

I just want strength as much as my body can take. I really don't want to gain weight. I am 5'5 tall. I think 70kg is the max I want but it usually goes back down to 68kg.

If strength without weight gain is what you want than you need to focus your training 100% strength. Most people advising you here are bodybuilders, you need slightly different approach. In general it would require shorter sets 1-3 reps probably cycled with slightly higher rep cycle every 3 weeks (to sustain existing muscle). The goal of your training will be mainly to improve density of fast twitch muscle while slow twitch would probably reduce a little over time from lack of stimulation. Second goal is to put your nervous system in best possible shape (1 rep sets - to shock nervous system + good nutrition including various vitamins and minerals). If you'll get everything right you can expect to move around +10kg for 1 rep in a year time, anything more and go to Olympics ;-)

I wouldn't be staring all this without getting some sort of idea about your fibre makeup (I mentioned about this before). It will give you some valuable info on what kind of sports or achievements are you predisposed.

PS don't ever forget to stretch

d'Oracle

MrT123 wrote: »

If strength without weight gain is what you want than you need to focus your training 100% strength. Most people advising you here are bodybuilders,

I'm pretty sure that the vast majority of people replying here are not body builders.

Degsy

d'Oracle wrote: »

I'm pretty sure that the vast majority of people replying here are not body builders.

Internet bodybuilders perhaps.

d'Oracle

Degsy wrote: »

Internet bodybuilders perhaps.

I'm not sure what that means.

I see Powerlifters, coache/trainers and a few recreational lifters.
There are one or two people who I have no idea what their background is, so they could be bodybuilders. But its hardly most.

Will Heffernan

d'Oracle wrote: »

I'm not sure what that means.

What he/she was trying to say is that he/she thinks 'they' actually know what they are talking about while 'most' of the posters here are just giving general bodybuilding style advice. Problem is that they just 'think' they know what they are talking about.

I see Powerlifters, coache/trainers and a few recreational lifters.
There are one or two people who I have no idea what their background is, so they could be bodybuilders. But its hardly most.

The background of the posters should be less of a concern than the actual advice given.

The OP needs to forget about his ego and his numbers...take a few steps back and sort out his technique, get his program sorted and push on from there.

Will Heffernan

Been trying to chew down on my internet lip and let these posts slide by BUT...

MrT123 wrote: »

If strength without weight gain is what you want than you need to focus your training 100% strength.

True.

Most people advising you here are bodybuilders,

False, some people here have actually coached sprinters at Olympic level.

you need slightly different approach.

I agree...the OP needs to be very careful in who's advice they take.

In general it would require shorter sets 1-3 reps probably cycled with slightly higher rep cycle every 3 weeks (to sustain existing muscle).

Sort of...

The goal of your training will be mainly to improve density of fast twitch muscle while slow twitch would probably reduce a little over time from lack of stimulation.

Ahhh...can't let this one go. This isn't what is happening....so many problems with this statement I don't know where to start. Density of fast twitch muscle? Do you mean the actual density of the individual fibres? Are you talking about the composition of fast twitch fibres in each cubic centimetre of muscle? I could go on but I'd like to know exactly what you mean with this statement first. As for your second assertion...that his 'slow twitch will reduce a little over time'...would love an explanation of that statement as well...are we talking a reduction in type I fibres or a detraining of type I fibres? Unless you are going to instruct the OP to increase his RFD wehn eating his cereal and brushing his hair...this might be a problem.

Second goal is to put your nervous system in best possible shape (1 rep sets - to shock nervous system + good nutrition including various vitamins and minerals).

Again...close but...not really comfortable with this either.

If you'll get everything right you can expect to move around +10kg for 1 rep in a year time, anything more and go to Olympics ;-)

That isn't true. For a start...the OP's actual max is about 90kg at the moment. The OP could probably actually bench the 110kg they want in as little as 6 months...which is a 20kg improvement that will not result in Olympic selection

I wouldn't be staring all this without getting some sort of idea about your fibre makeup (I mentioned about this before). It will give you some valuable info on what kind of sports or achievements are you predisposed.

This is nonsense.

PS don't ever forget to stretch

Best advice you've given.