I have been frustrated with my bench for a little over a year now. I benched 300 in January 2016 and August 2015 around 160 pound bodyweight and coming off labrum surgery in December 2014. I had a minor pec tear last spring and haven’t been able to get past 280 since. I have done a few bench programs, and felt they were working but at the end of the 6-8 week programs I kept finding ways to injure myself (non-lifting related) right before the max days. I had seen people have success squatting everyday, so I decided why not give it a shot with bench. I planned on doing it for 60 days and am currently 23 days in and just repped 225 for 12 reps. I have never done more than 10, and no more than 8 in the past year. The program I have been following for the past 2ish months is kinda a hybrid between Westside and bodybuilding, to describe it simply. It has one day a week of volume chest, and one day has a 1-rep max variation. I’ve been filling in the other 5 days on my own, primarily consisting of isometric and speed variations, low volume and load but still high tension. After repping 225 for 12 today, and at a pretty good speed, I feel that I must be close to 300 if I’m not there already, so I’m wondering if I might not be able to reach 315.
Height: 5’ 5.5"
Body Fat: ~10% (I had it measured on an Inbody machine a couple weeks ago and it said 9.7, but I know those aren’t always the most accurate)
Deadlift: 475 (Sumo)
Vertical: 28.5" current max, 30.5" lifetime max
Bench Every Day Log:
Day 1 - Oscillating Isometric Bench Press 4x10 @ 95-115 lbs
Day 2 - 8x20 illegal wide grip; 2B (later in the evening) - 2x1 minute extreme slow bench x bar
Day 3 - Rebound bench 5x5 @ 95-115 lbs, superset w 10s ISO flys
Day 4 - EDI bench w football bar - 5s hold, press, 3x is one set, 3 sets. 115 pounds
Day 5 - Max Effort pause bench - 245 easy, failed @ 265
Day 6 - 4x10s ISO bench w fat grips (held just off chest) 155-175 pounds
Day 7 - Feet up, eyes closed bench 185 x5 x6 x8
Day 8 - Tango bench - pins set just off chest, create separation between hands and bar, then explode through the bar. 4x5-8 @ 135 lbs
Day 9 - illegal wide bench 6x20 @ 145. Was supposed to be 8 sets but my shoulder (bicep tendon) started bothering me.
Day 10 - EDI bench w football bar, same as before, 135 lbs
Day 11 - Oscillating Isometric bench - 4x10 @ 135
Day 12 - Max Effort Floor Press 280 pounds (5 pound PR)
Day 13 - Tango Bench - pins set 3" off chest, 5x5 @ 165
Day 14 - 5 stops on the eccentric, 5s hold at each stop, reverse grip. 3 sets
Day 15 - Quick Style w football bar, 5x5 @ 155
Day 16 - Illegal wide bench 8x12 (165-185 pounds)
Day 17 - OI bench w football bar. 8x5 @ 155
Day 18 - Rebound bench, 5x5 @ 135
Day 19 - 5s ISO bench, feet up eyes closed. 5 sets (185 for first 4, 195 on last)
Day 20 - Max effort incline press w football bar - 195 at 45 degree incline (missed 205 about half way up), then lowered to 30 degrees and hit 205.
Day 21 - Not sure what it’s called but I call it ladder ISOs. Basically bring the bar down a little bit, hold for 3s, then lock out, bring it down a bit further, repeat, so that by the fifth hold the bar is just off the chest. I did 5 sets, 2 @ 135 then 3 @ 165
Day 22 - 3x15s ISO, feet up w fat gripz, then 3x2 w 5s eccentrics. both @ 185
Day 23 (Today) - 225 max reps (12), then 6x10-12 illegal wide @ 185
I’ll try to update this at least a couple times a week and track accessory work better if anyone wants to try something similar. After 3 weeks I feel stronger and more powerful, plus I think my chest and shoulders look a little more full, but tough to say for certain. I have also gained ~3 pounds