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Barbell Bench Press Program

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Melvin Ag

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Hi,

I've been looking for a good bench press program for myself who isn't exactly advanced but not exactly a beginner either. I would say I am an intermediate bench presser.
I've been benchpressing consistently for 6 months now and my current PR is 225 lbs at 160lbs bw (im 17 years old). the goal is 265 before i turn 18 at the end of this year. Now i have tried the russian 3x per week 6 week program and it got my PR from 85kg to 92.5kg but now ive been stuck around 225lbs/102,5kg for over 3 months and ive tried to do my own programming but it has not worked and i tried to rerun the russian program but i failed week 4 due to lack of strength.
So my question to anyone who's main goal is also or have been benchpress whats a good program to run? I'm gonna try the empire barbell 5week free program in the next couple of weeks but I was wondering if anyone had any recommendations?

Preferably a 3-5x per week program that lasts 4-8 weeks. I got two meets coming up around june and july so i need to be peaked around those months.

About me: 17 years old, 165lb bw, 5'11
 
Try Korte 3×3 with raw %. If you are eating a ton and sleeping a ton you WILL grow.

Feel free to stretch out the volume block for as along as you are making gains.
 
At this stage I would consider more about technique. The best program is the one forces you to work on your weakness and maintains your strength.

You have mentioned about stuck around 102.5 kg. Where exactly do you fail in your lift? We would like to see your bench video.
 
At this stage I would consider more about technique. The best program is the one forces you to work on your weakness and maintains your strength.

You have mentioned about stuck around 102.5 kg. Where exactly do you fail in your lift? We would like to see your bench video.
I get stuck at the bottom or at lockout, but I think its the way I train up towards my max that I do wrong, because im able to grind very long reps during my working sets ranging from 80-90% but as soon as I go for a 1RM i just feel powerless as i bring the bar down because of my poor programming. I train technique with a 4x national champion and he says my technique is decent.
 
Another option if you are considering a properly specialist bench program I'd metal militia.

It is high volume and high accessory work orientated.

If you goal is just having a BIG bench regardless whether you are competing in powerlifting or not. Then I'd advise doing A LOT of pull ups, rows, face pulls and curls on the days after to balance the body out.
 
Another option if you are considering a properly specialist bench program I'd metal militia.

It is high volume and high accessory work orientated.

If you goal is just having a BIG bench regardless whether you are competing in powerlifting or not. Then I'd advise doing A LOT of pull ups, rows, face pulls and curls on the days after to balance the body out.
do you mean metal militias periodization plan or is there an actual specialized bench program if so could you link me?
Thanks. And yes I do try to work my back and rear delts as much as possible and i get my curls in for elbow health.
 
Just to clarify to everyone reading, I am looking for a bench only program.
You can easily do only the bench part of any program. Most programs have the 3 main lifts cause that's what most people train with a barbell. It never stopped anyone to do just 1 lift or 2 lifts at a time depending on what they want.
They offer the same reps and set structure for all lifts but usually press has to be done in higher volume than pull. You being beginner-intermediate can still get gains from most programs regardless.
 
I dont mean to sound like an a#@, but why not ask him for program advice? To me, this makes more sense than asking random people on the internet.

Eric
Yes he has given me programs and ideas to follow but it doesn't hurt to have other peoples opinions and programming ideas/experience :)
Im looking for as much information and programming advice/tips I can get so thats why ive reached out here on this website and also to find out what programs works best for me so any recommendations are helpful.
 
Yes he has given me programs and ideas to follow but it doesn't hurt to have other peoples opinions and programming ideas/experience :)
Im looking for as much information and programming advice/tips I can get so thats why ive reached out here on this website and also to find out what programs works best for me so any recommendations are helpful.
Sorry, I just had to ask... Couldn't help myself...

I use 10/20/Life method


It works great for me. It is a lower frequency program though (1 -2 days per week). And it is more of a long term approach, not a 4-8 week program. So I'm not sure this would be best for you right now. But keep it in mind for down the road.

Good luck in reaching your goals. You are off to a great start. Ut is very impressive. You are much stronger than I was at your age! I remember being stuck at 185 lbin late high school.

Regards,

Eric
 
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I’m no expert, so I haven’t studied this and am just repeating what I have read. Also, if you have a sticking point, something focused on that area of the movement would be best but without a video, that’s impossible to instruct on.

The lats seem to be the most under appreciated muscle that plays a big part in the bench press, so you may get more boost by trying to focus on those muscles. Or, something like power to the people with deadlift and bench press may be a good program to help get you over the hump by working on it in small chunks daily.
 
singles training twice per week will get you there...

 
@SethRen, an interesting read. I don't find in it, however, discussion of how often to perform each lift in a training week, but it seems to assume just one workout per week per lift without coming out and stating that.

-S-
 
The empire one seems to have a lot of stuff in it that I can not see really helping your bench, like various reverse exercises and flys. It is just there to look more like a muscle magazine.

I have had a lot of success with A and B workouts working out every other day. Being young you could possibly work out 2/3 days or 6 out of 7. I am also really big on offsetting bench with rows. A and B workouts allow you to work out any number of days per week that fits your schedule. It doesn't matter if one week you do 5 workouts and another 4. Or if you do 3 A workouts one week and only 2 B. Makes zero difference. I could see you going in and doing 5 days the first week and then only 3 or 4 the second if you are tired.

A Cluster sets of bench - no more than 5 reps + favourite pulling exercise (eg 3 sets of barbell rows for 6-10)
B Light singles or doubles starting at a warm up weight and working up to about 90% + favourite pulling exercise

Clusters
I would switch between these 2 cluster types every 2 or 3 weeks.
Reps @75-85% 2-3-5-2-3-5-2-3 possible 5
Reps @85-90% 1-2-3-1-2-3-1-2-3
(you can also use 90% of your 5 rep max and 105% for your weights)

I just naturally start at the bottom of the percent range and inch my weights up 2.5% every 2 weeks, or when the workout seems light, in a kind of step loading.

Reasoning:

The idea behind the clusters is to not stress your CNS as much so you can train more frequently.
Keep the reps low so as to not get sore.
Don't major in the minors, do lots of bench to get good at bench. This makes even more sense given your age and lifting experience. If you were 33 and wanting a program it would consist of exercises to help you through your weaknesses. Your weakness is you only have a couple years experience and growth. So I would focus on bench or a close alternative.
Go relatively light on the B-day till you can make the next 2.5% increase easily.
 
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