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Kunk, any suggestions on what to do to bring my bench up? I should be hitting 315 by now

hey knucks-

floor presses have been working pretty well for me. numbers are stagnant in terms of highs, but have gone from 505 for 2 reps to 505 for 4 good reps in the last few weeks. also, stop any direct triceps work for a bit if you're doing any.

have you tried partials? i find them really good for tendon strength. if i remember, you were having tendonitis/elbow issues which leads me to believe your issue is a tendon-related one.

Yeah I definitely think the tendon issue is what's holding me back partially...

I definitely will start doing floor presses.

Yeah... I'm talking about those in each hand


I like floor presses a lot. I usually do them at the end of my DB bench routine and find it somewhat challenging to get the weight in position without straining my elbow or shoulder. Are you using BB or DBs here? Also, do you use any kind of equipment set-up?

i do dumbell ordinarily, but since i train alone, i soemtimes use a smith machine that i can set all the way down to flat floor level.

When in your workout do you find these add the most value? How much weight should one push?
I like the idea of using the smith machine for these....

i close-grip 325 for 4 sets of 4-6 reps and do them first in triceps training.

for chest, i use either 100lb dumbells or 375 set up on the smith for 4-6 reps, 3-4 sets.

if you go the smith route, you must make sure the arms on the smith can be disabled or moved down in order to ensure that your elbows touch the ground. i use these in pl;ace of flat bench sometimes.

Day 1:

Bench 5x5
Bent-Over Row 5x5
Deadlift 5x5
Tricep Pushdowns 3x6-8
Bent Bar Curls 3x6-8
core work

Day 2:

Squat 5x5
Wide Grip Pullup 1x50
Clean and Press 5x5
Calf Raises 4x12

I am going 4-5 days a week depending upon my hectic schedule, and do slight variations depending upon when I get to the gym.

Obviously, this is a poor modification of the 5x5 workout which IMO has really helped me. I increased my deadlift from 145lbs to 275lbs in about 5 months.

I know 275 for Deads is nothing, but it was a confidence boost going up to that weight, especially considering my size 5 8" 152lbs.

reviving a long dead thread.

current:

switched last week after 6 weeks of 5x5 to a modified GVT program:

Monday:
Chest/back

incline press, 10 x 6
weighted chins, 10 x 6

dbell flyes, 3 x 10
close-grip rows/t-bar, 3 x 10

tuesday:

30 mins cardio, 3.6 speed, 10.5 incline

wednesday:

legs/abs/core:

squats, 10 x 6
rev crunch, 3 x 15
wood chop, 3 x 15
leg extensions, 10 x 6

thursday:

arms/delts

dumbell curls, 10 x 6
tate presses or 2-hand dumbell extensions, 10 x 6
lateral raises, 3 x 10
mil presses, 3 x 10

friday:

HIIT, 20 mins, 1.5 mins walking, 30 seconds running

saturday:

bball game

sunday:
off

for the first time since I met my wife, 11 years ago, I hit the gym 6 days out of 7 last week. this is what I am trying to do


sunday - big 3 (incline press, squat, lat pulldown) + mil press 3 sets of 6-8, plus 1 hour boxing workout
monday - morning, boxing workout, evening judo
tuesday - big 3 + mil press, boxing workout
wed -hatha yoga,
thurs big 3 + mil press, racketball
friday hatha yoga, judo
saturday, collapse into a weeping wreck and sleep in a big ball of bengay.

seriously, I was happy I was able to do it, but I was about as sore as I had been for years. I used most of a tube of bengay.

Keywords: Kettlebells, Clubbells, Crossfit, Strenght, Power, Explosive!


Monday and Friday: Upper Body (35 Minutes) + core
Two-arm military press
Renegade Row
Kettlebell Alternating Press
Kettlebell Alternating Row
2x5 of Windmills
Clubbells work
Core = 12 rounds of kickboxing in a thai bag.

Wednesday and Sunday: Lower Body (35 minutes) + core
Front Squats with two kettlebells
One-arm snatch
One-arm Kettlebell Overhead Squat
Double Kettlebell Swings
Clubbells work
Core = 12 rounds of Legs work in a heavy bag

Tuesday and Saturday : General Cardio (75 minutes)
Swimming and running

Everyday : (20 minutes)
Grip Work, woody iron hand grip now at 400 pounds, goal 500! Started at 150
Abs blast (situps, legraises, jackknife, russian twist)

Be into Brazilian Jiujitsu for the past 10yrs! So sometimes i workout at the bjj club.

Weightlifting split: Chest and arm day: Flat bench Incline Bench Incline flies Standing hammer curls chinups Seated 1 rep alternating bicep curl (dont know specifically what this is called, but its where you take a full minute to do only 1 rep, very tough) Leg day: Squats (of course) Standing calf raises Then as a finisher, I wall squat (no weights) until I cry like a little bitch, usually doesn't take very long after a 5x5 of heavy weighted squats! My gf has noticed the whimpering coming from me after about 30 seconds of that. Back day: Deadlifts Bent over rows pullups I'm not much for cardio, so I'm just getting started with it, but am interested in trying Tae Bo. Currently though, on "off" days, I do burpee conditioning. 3 sets of 25 burpees along with mountain climbers and lunges. Very very tough, and almost impossible to do after my squat day when my legs are so sore, so I'm thinking about doing Tae Bo on that day. I know my routine isn't perfect, so I'd appreciate any criticism. I don't do certain body parts on certain days because my schedule is fluid. Sometimes I feel I only need 1 day of rest between a weighted workout, some days, like leg days, I may need 2 or 3 days to recover. Hardgainer big time here.

Everyday:
Burgener warmupx3x3 (20kg)
Overhead squatsx3x3 (20kg)
Snatch Dropsx3x3 (20kg)
Some dynamic stretching stuff for about 5min total

Monday:
Clean (Reps depending on week, range from 3x1 at the lowest to 3x5 at the highest never more than 15 reps)
Overhead squat 3x5
Heavy snatch drops/balances

Wednesday:
Snatch (Same reps as clean)
Back Squat 3x5
RDL or deadlift depending

Friday:
Speed/technique work on C&J and Snatch
Heavy sets of Jerks 3x5

Saturday:
Max rep; C&J
Max rep; Snatch

Alot of focus on low reps heavy weight right now, but I'm thinking about adding in a pure strength cycle somewhere in there along the lines of Starting Strength, because I believe in Rippetoe's argument that for the most part the U.S. can't compete with the rest of the world because we're just not strong enough, too much focus on technique and not enough on strength. Whenever summer rolls around I'll start working out everyday and then start moving into twice a day workouts as I start looking at qualifying events for Collegiate Nationals, looking for a +200kg total at 77kg weight class for the qualifiers.

Monday: Chest and Legs
Flat bench barbell press (4x)
Flat bench single dumbbell press (3x)
Incline bench flies (3x)
Stability platform push-ups (3x, do as a superset with the flies)
Barbell back squats (4x)
Barbell lunges (3x)
Barbell calf raises (3x)
Barbell overhead squats (3x) or Barbell front squats (3x)

Tuesday: Interval training - What I do differs a lot from week-to-week, but it is usually some combination of:
Warmup (5 mins)
400m-300m-200m-100m sprints, with 30 sec of rest/walk in between sprints
2:00 minute sprint - 1:30 rest/walk, repeated
Tabata interval sprints
All-in-all, I spend about 45 minutes on this (warmup and rest included)

Wednesday: Back and triceps
Pull-ups (4x)
Deadlift (5x5)
Bent over barbell rows (3x)
Incline bench dumbbell rows (3x)
Incline bench dumbbell tricep extensions (3x)
Dips (3x)

Thursday: Interval Training - same basic idea as Tuesdays, but try to vary what I do (length of intervals, run vs. row, etc)

Friday: Shoulders and biceps
Barbell push-press (3x)
Front dumbbell raises (3x)
Cuban dumbbell press (3x)
Incline bench dumbbell curls (3x)
Standing barbell curls (3x)

Weekend: Usually don't do much on weekends - it is time to spend with the family. If I do get a chance I skip a bit of rope, and if I have missed a weights workout during the week I try to catch up

Try to do this sequence as diligently as possible - the real difficulty comes with my travel schedule which can be pretty intensive, and working out in hotel gyms can be limiting. Also, don't always manage to do five days. When I don't I mix HIIT and weights into single days, with fewer weight sets.

I do my core work on the same days as interval training, pretty standard stuff - weighted swiss ball crunches, hanging leg raises, medicine ball twists, etc.

Hmm I don't have set days for certain groups as my work schedule rotates a little bit but I only take 2 or 3 days off a week from working out.

Day One:
Flat dumbbell press 3x10
Decline 3x10
Fly 3x10
Incline dumbbell press 3x10
I don't know that the heck it is called but you push the dumbbells together and do it like incline press haha 3x10

Day Two:
This is usually a back day and I typically do 5 different exercises hitting different areas of the back. I mix up machines all the time because I'm weird like that. Its all 3x10 here too.

Day Three:
4 abdominal exercises I couldn't tell you the name of them but I do them

Day Four:
This is the arms day. 3 exercises for biceps and 3 for triceps. I'm starting to realize I don't know the names of the stuff I do haha.

Day Five:
Shoulders - 4 excercises here (shoulder press, reverse fly, the machine that makes you look like you're doing the I feel like chicken tonight dance, and another exercise I can't find the name of)

Each time I'm at the gym I finish off with 45 minutes on the elliptical. It looks like I just took a shower with my shirt on when I finish. I'm TRYING to get down to sub 10% body fat but I love me some food.