What's your bench routine look like?

[Poker face Ace]

I'm trying to come up with some ideas as mines getting boring. 4,x8 with 225.then it's flat 4x pyramiding up to 275 for 6-8.

So what's your routine I'm on the hunt:

[Sunnyday]

I run a program I wrote myself. Based on the SSPT pullup program written by Matt Gary. I figured if it works for pullups then it will work for any lift, and wow does it ever work for piling on muscle AND increasing strength!

It’s DUP-style 3 bench days per week of a 6-day split (the other 3 days are squat/deadlift) and high volume on the accessories, because if you didn’t know I am a freaky volume junkie. High day is 80%, moderate 75%, and my “light” day 70%. I start out with percentages of my competition max. For this program to work the number you choose to start with MIST be conservative. Then I run a progressive overload method, increasing 2-3 lbs every 3 weeks and wave the intensity by increasing sets on heavy days while dialing back the number of sets on light days. Doesn’t sound like much but it is extremely effective with no burnout, no regular deloads needed. If I feel like taking a day off I do and just pick up where I left off. I use this off-season and run it up to 4 weeks out from a meet.

Week 1
Day 1 80% 3x3
Day 2 75% 4x4
Day 3 70% 5x5

Week 2
Day 1 80% 4x3
Day 2 75% 4x4
Day 3 70% 4x5

Week 3
Day 1 80% 5x3
Day 2 75% 4x4
Day 3 70% 3x5

At the end of week 3 assuming everything went well I add 2-3 lbs to each weight and start the cycle over. I don’t make big jumps, just tiny increments. Getting the reps perfect and never missing a rep in practice.

Too much for most people but it really works for me. Accessories are what you see every week in my journal. About 20-30 working sets per day per body part in addition to the above. I prioritize the main lift first and power style, then go all out bodybuilding on the accessories and keep going until time runs out to get my kids, I can’t get a pump anymore, or I’m just too tired or beat up to keep going (rare LOL).

[Sexybeast777]

I don't reveal this info

[Mobster]

Who cares if it's boring vs if it's working. Mines in my log.

[Poker face Ace]

If it's boring do you think you can give it 100%? I don't believe so. Being interested by discovering a new routine & implementing it makes you more motivated & interested hence more drive & passion leading to more go time=reps + strength.

[Sexybeast777]

If it's boring do you think you can give it 100%? I don't believe so. Being interested by discovering a new routine & implementing it makes you more motivated & interested hence more drive & passion leading to more go time=reps + strength.

If it's boring, try implementing some flat dumbell presses

[Mobster]

If it's boring do you think you can give it 100%? I don't believe so. Being interested by discovering a new routine & implementing it makes you more motivated & interested hence more drive & passion leading to more go time=reps + strength.

Crock of shit. If we ever meet, as unlikely as that is, I'll challenge you. You can pick the most boring chest workout you know and I'll put you through it. I've got $20.00 says you won't be yawning your way through. Repeat 50x, grow and gets stronger and that's all the excitement you need.

[Mobster]

Wanna know (cos I bet you never bothered looking) what I do for chest? Bench. 1x a week.

Bar x 20 reps.
60kg x 8 reps
100kg x 6 reps
140kg x 2 x 3 reps (most recent workout)

I trained with two other guys on that (not on anything else or any other days).

Currently my chest is (I think) about 54 inches.

[BananaHammock]

I aspire to one day complete the Pfa bench program

135x50
225x30
275x8
315x15
365x10
405x5

[Poker face Ace]

405x5!?? Wow. Please post a video so we may see

[Poker face Ace]

Wanna know (cos I bet you never bothered looking) what I do for chest? Bench. 1x a week.

Bar x 20 reps.
60kg x 8 reps
100kg x 6 reps
140kg x 2 x 3 reps (most recent workout)

I trained with two other guys on that (not on anything else or any other days).

Currently my chest is (I think) about 54 inches.

4x sets total?

[Sexybeast777]

The most I've ever bench pressed was 405 lbs for 5 reps and 460 lbs for 1 rep, at a body weight of 185 lbs, but this was years ago

[Mobster]

4x sets total?

5 with the warm up. My best 1RM was 418lbs.

[Poker face Ace]

The most I've ever bench pressed was 405 lbs for 5 reps and 460 lbs for 1 rep, at a body weight of 185 lbs, but this was years ago

How much ya putting up now?

[Poker face Ace]

5 with the warm up. My best 1RM was 418lbs.

418 is pretty good. What was body weight at when benching that?