[quote]buildsomemuscle wrote:
[quote]The Rattler wrote:
[quote]buildsomemuscle wrote:
[quote]The Rattler wrote:
[quote]buildsomemuscle wrote:
Currently i train
monday: nothing
tuesday: chest,tricep,front and lateral shoulders, so bench press + squat
wed:back + bis
thurs: legs
friday:same as tues except no squat
saturday:same as wed+ sumo dead
sunday: nothing(currently)
This has been working fine for me for most exercises, been especially making consistent progress on squat but not on bench press, isolated. And seeing as i squat twice and deadlift twice a week, which makes three days where i train the legs, i was thinking of doing the same thing with bench press. adding a session on Sunday where i only bench press.
Do you think this might be problematic in regard to recovery or do you think this will be beneficial? If you think its a good idea, do you think i should train the way i normaly train, or go easy that day? [/quote]
If you want to improve your bench press why not get on a proven strength program like Jim Wendler’s 5/3/1? What are your current numbers on the big 3?[/quote]
107 kg for 3 bench, 120 for 3 squat, 150 for 5 deadlift
been on jim wendlers program before, i think its for advanced lifters i didn’t get too much result on it, even when upping the intensity and not deadloading. its just not enough actual lifting
whats wrong with my program?
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I wouldn’t change the program at all. Don’t take out the deloading week, it’s there for a reason. Also I wouldn’t say it’s an advanced program, I’ve had good progress on it when my bench was below yours and making it stronger than that.
You’re not progressing on it so there must be something wrong with how you’re programming the bench, no? Are you eating enough food to grow/get stronger? [/quote]
Yeah lets not get into a debate over this, but my nutrition is basically bulking for 4 weeks while also upping the volume of my workout and going into a deficit for the next two week while lowering the volume and allowing my body to recovery and get back on track for the next four weeks.
but hey i hit a 112 for 3 squat last week and earlier today i hit 115 squat for 3, on wed i am hoping for 117 while still in deficit, so its not a problem. either because the programming works or because of my current low strength level. doesn’t matter i am getting leaner and stronger so happy.
except on the bench press, where i am making small steps jumping up and down and can’t really get over 107 for 3 which is where i have been for a while. so in summary you don’t think its a good idea to add another day on which i would only bench press?
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Well done on progressing with your squat. Sometimes high frequency may work with one lift but not another, and the squat quite often works well for many people with high frequency. It could work but you’d need to program it right so you don’t get injured or tweak something, so maybe look into a higher frequency strength program for the bench like smolov jr to get it moving.
I’m only suggesting that you follow a program that’s already proven to work because they have been written by experts that have done the trial and error to get it right. This just makes it easier for you.