Melvin Ag
Level 1 Valued Member
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
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