[quote]Tim Henriques wrote:
Just my 02 cents, remember that lighter guys can handle much more volume (relatively) than heavy guys. I think 5/3/1 is probably a little low volume for you, especially on upper body. I would bench a minimum of twice a week, heavy, and you might have success with 3 days a week. Most of your training should be in the 80-95% range. If you really want to blast your bench on a specific program try CT’s 8 Weeks to a Record Bench, I am on it right now and it is working well.
Your bench is a little low in comparison to your other numbers but there is not much you can do about that other than work that bench and be happy your worst lift is the least important of the powerlifts.[/quote]
didnt read the whole thread, now my eye got on your post, but excatly right… weak guys, small guys whatever, can tolerate more volume… hell… I’m benching 465 (210kg) at 200-210lb bodyweight RAW, and I do it 2-4 times per week… I dont go over 75% except when I do maxes, since I get more from volume than from max. effort… but I do all sets super fast… going over 80% few weeks before meet to peak…
for him, 3 workout going higher, up to 90% would do the trick… basically, when raw bench is stuck that low, its mostly more motor-control (learning) thing than strength thing…
5/3/1 is great program, but too low in volume for some people… me included…
[quote]Tim Henriques wrote:
Just my 02 cents, remember that lighter guys can handle much more volume (relatively) than heavy guys. I think 5/3/1 is probably a little low volume for you, especially on upper body. I would bench a minimum of twice a week, heavy, and you might have success with 3 days a week. Most of your training should be in the 80-95% range. If you really want to blast your bench on a specific program try CT’s 8 Weeks to a Record Bench, I am on it right now and it is working well.
Your bench is a little low in comparison to your other numbers but there is not much you can do about that other than work that bench and be happy your worst lift is the least important of the powerlifts.[/quote]
didnt read the whole thread, now my eye got on your post, but excatly right… weak guys, small guys whatever, can tolerate more volume… hell… I’m benching 465 (210kg) at 200-210lb bodyweight RAW, and I do it 2-4 times per week… I dont go over 75% except when I do maxes, since I get more from volume than from max. effort… but I do all sets super fast… going over 80% few weeks before meet to peak…
for him, 3 workout going higher, up to 90% would do the trick… basically, when raw bench is stuck that low, its mostly more motor-control (learning) thing than strength thing…
5/3/1 is great program, but too low in volume for some people… me included…[/quote]
Not to go off topic but garva what type of program/template are you on that allows you to bench 2-4 times a week? Ive noticed that I respond well to a higher volume also(being around the high 180s and low 190s weight) and after my meet this next weekend, Ive been contemplating what to do next.