Bench Pressing Limit

RealistSpy · 28-10-2010 11:08PM #1

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 · 28-10-2010 11:11PM

I know a little bit about benching.

Outline your training there and someone might see something.

discus · 28-10-2010 11:16PM

I know sweet **** all about benching.

Do you have a spotter for the DB pressing?

RealistSpy · 28-10-2010 11:18PM

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 · 28-10-2010 11:22PM

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 · 28-10-2010 11:23PM

I rested for 2 week and I only managed to match my 110kg PRs

. I do find 100kg easy though.

itsallaboutheL · 28-10-2010 11:26PM

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 · 28-10-2010 11:28PM

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 · 28-10-2010 11:34PM

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 · 28-10-2010 11:45PM

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 · 29-10-2010 10:56AM

Thats the second time you have posted that.

I need to save it somewhere or something.

Remmy · 29-10-2010 11:15AM

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 · 29-10-2010 11:32AM

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

Remmy · 29-10-2010 11:33AM

Sangre wrote: »

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

ah right thanks:)

Will Heffernan · 29-10-2010 11:56AM

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 · 29-10-2010 12:25PM

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

Turbo_diesel · 29-10-2010 02:11PM

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 · 29-10-2010 02:19PM

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 · 29-10-2010 07:27PM

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 · 29-10-2010 07:52PM

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 · 29-10-2010 08:22PM

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 · 29-10-2010 09:32PM

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 · 29-10-2010 10:18PM

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 · 29-10-2010 10:25PM

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

Brian? · 29-10-2010 10:57PM

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? · 29-10-2010 10:58PM

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 · 29-10-2010 11:23PM

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 · 29-10-2010 11:35PM

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 · 29-10-2010 11:38PM

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 · 29-10-2010 11:54PM

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 · 30-10-2010 12:01AM

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.

Bench Pressing Limit

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