How to increase bench?

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Replies

  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited January 2018
    I might have missed it, but don't you have a periodization program yet? You can't just keep bashing linear progression at such high weight. Also, AlphaDestiny isn't a powerlifter and has no idea about powerlifting programming from anything I've seen on his channel. You should probablly get onto something like 531, Texas Method or similar intermediate program that will have you periodizing your lifts.

    Also, looking at your lifts, you really should be deadlifting a lot more right now with those bench and squat numbers where they are.
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    edited January 2018
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.

    Wow, that's quite a training session. Have you ever found any value in using a football bar to bench or do you think the reverse grip is a better alternative for volume work?

    Congrats to your nephew, best of luck to him. Those are great numbers, especially at his age and stats, damn!
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.

    Wow, that's quite a training session. Have you ever found any value in using a football bar to bench or do you think the reverse grip is a better alternative for volume work?

    Congrats to your nephew, best of luck to him. Those are great numbers, especially at his age and stats, damn!

    Football bar? I've used a Swiss bar, really like it too. Nephew has been in the gym with me and his dad since he was 10 doing light weight and hi reps.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.

    Wow, that's quite a training session. Have you ever found any value in using a football bar to bench or do you think the reverse grip is a better alternative for volume work?

    Congrats to your nephew, best of luck to him. Those are great numbers, especially at his age and stats, damn!

    Football bar? I've used a Swiss bar, really like it too. Nephew has been in the gym with me and his dad since he was 10 doing light weight and hi reps.

    We have a football bar at my gym, I've never really used it.

    GL to you newphew, sounds like a beast!
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.

    Wow, that's quite a training session. Have you ever found any value in using a football bar to bench or do you think the reverse grip is a better alternative for volume work?

    Congrats to your nephew, best of luck to him. Those are great numbers, especially at his age and stats, damn!

    Football bar? I've used a Swiss bar, really like it too. Nephew has been in the gym with me and his dad since he was 10 doing light weight and hi reps.

    It's basically a longer swiss bar with a couple different grip variations within it.

  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    JAYxMSxPES wrote: »
    Z_I_L_L_A wrote: »
    Do reverse grip bench too.

    How much volume do you throw into direct Tricep work?

    10-25 reps, 10-15 set range, skull crushers up to 135#, overhead ext with DB's up to125# .,shoulder width grip press downs on cable machine usually whole stack, dips etc. all 2 to 3 times a week or until my joints start screaming,lol. I threw in reverse grip bench last night. We did 135 for 50 reps 4 sets. On another note hit 185# pullovers for sets of 10-12reps for the lats. I'm not all scientific about my workouts, it's more of how I feel, and how the weight feels as to what exercise and weight and sets and reps.

    I bench this Sunday, going for either a 425 lb flat or a 380 lb. incline. Depends on how I feel, Saturday I'll be in Birmingham watching my 15 yr old nephew compete. He weighs 190, 6% BF going for a National record. His bench is 360, DL 455, SQ.425 last time we checked about a month ago.

    Wow, that's quite a training session. Have you ever found any value in using a football bar to bench or do you think the reverse grip is a better alternative for volume work?

    Congrats to your nephew, best of luck to him. Those are great numbers, especially at his age and stats, damn!

    Football bar? I've used a Swiss bar, really like it too. Nephew has been in the gym with me and his dad since he was 10 doing light weight and hi reps.

    It's basically a longer swiss bar with a couple different grip variations within it.

    That must be what I used then.
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