What's your Bench 1RM?

not_a_runner

nakedraygun wrote: »

TR0berts wrote: »

nakedraygun wrote: »

jessef593 wrote: »

For all of you massive benchers. Including you Jo. Do you guys do strictly barbell 2-3x a week or one of those days do you incorporate dumbell as well? All my lifts including OH press are moving, but bench has to be the most stubborn. I'm using phat with wendler currently so im not just jumping into it. Just curious if you guys do variations. I am going for astetics as well as strength, hoping to compete in both hence the strength/hypertrophy program.

I run 531 too, and I love it but the only issue I had with it is that it is a bro split and I wasn't getting enough time under the bar benching and squatting. I modified the program to include two more squat and bench days by adding two more deloads of each throughout the week. Result: both lifts went up and the movement itself became more efficient.

As with others, I've developed my back -- especially my lats -- to assist in my bench efforts.

And yes, I still employed dumbbell (and bodyweight) work, but for hypertrophy.

This may be the first time I've ever heard/seen 5/3/1 referred to as a brosplit. Back when I was doing full 5/3/1, I did squat volume after heavy deads and bench volume after heavy OHP and vice versa. I still follow that basic idea, although OHP is the only one I'm currently using 5/3/1 programming for.


We're doing a bastardized Westside for bench. As such, it's almost all barbell work, but we do incorporate dumbbells from time to time - sometimes as our backoff/volume work, sometimes as our main work. The 2nd day I do is purely barbell volume - after OHP, as noted above.

Its changed some with "Beyond" but most of the proscribed training plans are one movement a day with accessories, but actually training the main movement more than once isn't, unless you are running BBB -- Wendler does recommend that you can do the 5x10 sets on a separate day.

I've shied away from Westside because I am still in that intermediate stage.

I'm only on my first cycle with 5/3/1 but I've added the BBB benching after OHP (5x3 at 90%, doing them paused when I remember to) and joker sets after the plus set. Set my numbers pretty reasonable. It feels like work, I guess we'll see how it pans out. I'm doing it as an upper/lower, so full upper body accessories on OHP and bench days.
I was doing Conjugate for a few months, which seemed to be great for my deadlift, but I felt like I needed to do more competition style benching/squatting myself, and more volume. Probably too much of a newb for it I suppose.

Z_I_L_L_A

We joke around at the gym about working major body parts, legs,chest, and back. We always throw tri's in there too,lol.

jessef593

nakedraygun wrote: »

jessef593 wrote: »

For all of you massive benchers. Including you Jo. Do you guys do strictly barbell 2-3x a week or one of those days do you incorporate dumbell as well? All my lifts including OH press are moving, but bench has to be the most stubborn. I'm using phat with wendler currently so im not just jumping into it. Just curious if you guys do variations. I am going for astetics as well as strength, hoping to compete in both hence the strength/hypertrophy program.

I run 531 too, and I love it but the only issue I had with it is that it is a bro split and I wasn't getting enough time under the bar benching and squatting. I modified the program to include two more squat and bench days by adding two more deloads of each throughout the week. Result: both lifts went up and the movement itself became more efficient.

As with others, I've developed my back -- especially my lats -- to assist in my bench efforts.

And yes, I still employed dumbbell (and bodyweight) work, but for hypertrophy.

I completely agree with you in regards to the frequency. That's why I opted to do PHAT, but use 5/3/1 for all of my compounds so that I can still get them in 2x weekly. I've definitely been working on my back a lot as well, the majority being pendlay rows (gawd I love those) but also dumbell and other row variations and pull downs.

Z_I_L_L_A wrote: »

I was a shoulder bencher back in the day because my arms were so long. Now after I've had rotator cuff surgery I'm a tricep bencher. Check your form, it may not be your routine.

I'm hoping it isn't my form. I'm a bit of a form nazi on myself for all of the big lifts. No need for an injury. Maybe one of these days I'll take clip and get your guys opinions. It could be that my triceps are lacking in the necessary power. What is everyone's preferred tricep builders for strength/mass? I do a lot of skull crusher variations with close grip bench

DopeItUp

jessef593 wrote: »

For all of you massive benchers. Including you Jo. Do you guys do strictly barbell 2-3x a week or one of those days do you incorporate dumbell as well? All my lifts including OH press are moving, but bench has to be the most stubborn. I'm using phat with wendler currently so im not just jumping into it. Just curious if you guys do variations. I am going for astetics as well as strength, hoping to compete in both hence the strength/hypertrophy program.

I do all barbell training, no DB work at all. I do 5/3/1 and bench heavy 1x a week, volume 1x a week. Maybe close-grip and incline for volume sometimes when bulking? But usually just straight barbell bench. I've never really found the fluff exercises to give me anything, personally (other than tendonitis). Zero isolation work.

Z_I_L_L_A

jessef593 wrote: »

nakedraygun wrote: »

jessef593 wrote: »

For all of you massive benchers. Including you Jo. Do you guys do strictly barbell 2-3x a week or one of those days do you incorporate dumbell as well? All my lifts including OH press are moving, but bench has to be the most stubborn. I'm using phat with wendler currently so im not just jumping into it. Just curious if you guys do variations. I am going for astetics as well as strength, hoping to compete in both hence the strength/hypertrophy program.

I run 531 too, and I love it but the only issue I had with it is that it is a bro split and I wasn't getting enough time under the bar benching and squatting. I modified the program to include two more squat and bench days by adding two more deloads of each throughout the week. Result: both lifts went up and the movement itself became more efficient.

As with others, I've developed my back -- especially my lats -- to assist in my bench efforts.

And yes, I still employed dumbbell (and bodyweight) work, but for hypertrophy.

I completely agree with you in regards to the frequency. That's why I opted to do PHAT, but use 5/3/1 for all of my compounds so that I can still get them in 2x weekly. I've definitely been working on my back a lot as well, the majority being pendlay rows (gawd I love those) but also dumbell and other row variations and pull downs.

Z_I_L_L_A wrote: »

I was a shoulder bencher back in the day because my arms were so long. Now after I've had rotator cuff surgery I'm a tricep bencher. Check your form, it may not be your routine.

I'm hoping it isn't my form. I'm a bit of a form nazi on myself for all of the big lifts. No need for an injury. Maybe one of these days I'll take clip and get your guys opinions. It could be that my triceps are lacking in the necessary power. What is everyone's preferred tricep builders for strength/mass? I do a lot of skull crusher variations with close grip bench

Dips, tricep press down machine, nose busters, overhead tricep extention etc. Pullovers, straight bar and DB. Hit 9 reps with 315 on bench yesterday bombed on 10th halfway up. Disappointed. ..

Gimsteinn

I'm 130lbs... My max was 121 lbs last time I tried but I don't bench much.

OrdinaryDude300

I weight 190 age 55. Last time i tried it was 285. The bench is my best lift though i need work on many other lifts especially lower body. My gf weighs 135 lb her best bench is only 85 at 45 years young but she got the stronger lower body.

spiveaa

Body weight- 270
Bench 1RM- 325
I work out chest 1X this week, next week 2X, then 1X, etc...

piperdown44

Before injuring my left shoulder (benching, tore middle delt) right before Christmas:
305 TnG at 198. I've done paused at 290.
Last spring at a BP comp did 305 at 190.

Make sure when you go heavy to check and make sure your feet are solid. My foot slipped (think there was sweat on the floor). Once it slipped my whole left side got out of whack, shoulders unpacked. I corrected fairly fast but should have asked for assistance and called it. Happened very fast.

Gallowmere1984

Never really tested it, as I train by myself. However, calculating off if my 5/3/1 rep PRs (for whatever that's worth) puts me at 200 at a bodyweight of 172. Started lifting in early August.

JoRocka

@Z_I_L_L_A - I have used Sheiko almost exclusively for my rotation for block training. And it has me benching 3x a week- no heavy usually- just lots of time doing it. no crossfit mumbo jumbo here.

KDar1988

So I know this is nothing compared to everyone here but today I broke a plateau on bench. I did 90lbs for 5 x 2. I can feel how much stronger I've become since I laid off them for a bit due to a shoulder issue. I had been at 85 forever. I bet I could have done 1 at a higher weight but I don't have a spotter.

MrHillman22

Back last year my 1rm on flat bench was 120kg @ 81.5kg bodyweight. 2 weeks ago I got 120kg x4 reps @ 86.2kg body weight so I think a 1rm test is on the cards soon. Wish me luck

spiveaa

LewisHillman18 wrote: »

Back last year my 1rm on flat bench was 120kg @ 81.5kg bodyweight. 2 weeks ago I got 120kg x4 reps @ 86.2kg body weight so I think a 1rm test is on the cards soon. Wish me luck

Go for it, good luck!