16 May 14 - Bench Press
w/u - 2 rds: 3’ skips, x 10 chins/GHD/push ups/squats
BP 10 x 135#, 8 x 155 then 5x5 (and a reality check!)
185 (F-3 reps then dropped to 165 for 2) - 165 - 175 - 185 (F again…only had enough for 4 reps) - 175
rested 3’ between sets and did 10 K2E (used arm straps off pullup bar to take strain off of shoulders)
really need to start working bench in more often….should at least be able to get 205 x 5 on a regular basis!
Hey Chris try this set rep scenario for your bench.
Use 45 x 10 to Warm shoulders up with light weights just enough to get them warm and loose but not tax you . I do 45 x 20 myself to limber up than 88 x 10,132 x 5 as my warm up sets my bench max is 352 x 1, 308 x 5. By you doing 135 x 10, 155 x 8 it was to close to your max and taxed you for the heavier sets that gave you problems. try using singles to get to your max working sets like this.
45 x 10
95 x 5 paused 2 second count on each paused rep ,Than drive rep up explosively. Do this on all reps even when weight is at max single, focus on acceleration.
135 x 3 paused
155 x 1 paused
175 x 1 paused
185 x 1 paused
165 x 5 x 3 with 2 second pause at bottom don’t rest weight on your chest. keep it under tension at bottom. repeat this 1 day a week adding 5 lbs when the weight is easy this is the way I built my bench and Lea Anns, She could do 185 x 1 Raw when she was National and World level competitor, When she started training her bench was only 60 lbs. I think 225 x 5 x 3 paused would be good weight for a guy your size to maintain a strong upper body.Take care Brother.
Thanks for the routine…I will def be giving this a shot! One question…add 5 pounds to each set when the last single is “easy”, or when the final 165 x 5 x 3 is “easy”?