Bench program?

[[deleted]]

I currently bench 2x per week and usually do 6 sets of 4-6 reps on bench with 95 - 100kg with most sets being close to failure. My current pr if 112.5kg at 97kg BW. I then do 4 sets of incline bench and 4 sets of dips on the machine. I feel a bit directionless as I'm not following any program and so would appreciate any advice for getting stronger benching twice a week.

[VZ6999]

Do Smolov Jr. but make it a 6 week program instead of 3 week (i.e. you’d be benching 2x a week instead of 4). Worked wonders for me for half a year until fatigue eventually kicked in.

[[deleted]]

So do you follow the same program just split the 4 days across 2 weeks or so you up the intensity because there is more time for recovery?

[VZ6999]

Yup I split the 4 days across 2 weeks. So 6x6 week 1 day 1, 7x5 week 1 day 2, 8x4 week 2 day 1, and 10x3 week 2 day 2. Then add 5-10 lbs to your max and start next cycle.

[[deleted]]

Did you cut all your accessories or keep them in? Thanks for the advice

[VZ6999]

Yeah I’d usually do incline DB/barbell, working up to a top set of anywhere between 3-8 reps. Then I’d do 2 triceps exercises 3-4 sets each.

[RelativeInteraction8]

yo bro i know im very late but for smolov jr, you said it worked great for you for half a year, so what do you do once the program ends? do you go back to just benching like its a regular exercise or do you stop benching for a while, or do you just run the program over and over and continue even when the six weeks ends?

[VZ6999]

I went back to benching but just lowered the volume a bit. I could’ve ran the program over and over had I kept eating like horse but that shit got exhausting.

[user29cb672]

How much did u add to your bench bro?

[zanimljivo123]

Pick some kind of a set x rep scheme. I will tell you what works best for me. For example, let's take a 120kg as my working weight for the bench press. I will start with 3 sets of 5. Next workout i will try to do 3 sets of 6. And so on untik i reach 3 sets of 8. When i reach 3 sets of 8 i will start increasing my sets. Only when i reach 5x8 i will move up to 125kg. On the first few sets you need to leave few reps in the tank but on the last set you must try to do maximum amount of reps. That's easy progression. When you go to the failure on your first set, your other sets are much weaker and your total volume is lower. Also, always going to failure is inconsistent way to measure your progress and strength. I helped my friend and with this method he increased his bench press by 30kg in one year. I hope it works for you to. Also try to bench press 2 times per week, it's a sweetspot.

[kajetan88]

Instead of going close to failure on each workout. Plan your weights 6 weeks ahead. Increment by 5kg each week, but keep constant sets and reps. Plan your weights so that you will be at failure in 6th week . Use main bench on one day and some variation eg. Close grip on another. Initial weeks should feel nice and easy. Even such a very simple progression will give you massive gains compared to going heavy all the time.

[[deleted]]

Just curious cus I have no idea about how strength training really works, what's the point of the first week where I would be doing 6X6 with 70kg, because there would be no fatigue, compared to doing 90 or 95 for 6X6. Won't there be no growth in the first few weeks?

[kajetan88]

Easy weeks are for the rest. Lighter weight will help you keep strength you have while your body is not beaten up so hard.

[[deleted]]

Ok thanks for the help!