I think that every novice trainee’s goal is to bench 2 plates per side for a single. This is the line that divides the novices from beginners. From that point the next goal is a 3 plates bench but this is another story.
This thread is dedicated to every novice trainee with this goal in mind. Especcially for those which started from a non-athletic backgrond or started as skinny untrained noobs.
Let us share our current personal bests, plans how to reach the 225lbs bench, deadlines, assistance work, sticking points and tips and cues. Diet, recovery, rehab tips, videos are welcome.
My current 1 rep max is 200lbs. I started training lifting the bar only, one year ago i benched 135lbs. Progress is slow paced but existing.
From my humble experience i can say that novice trainees can benefit from high frequency benching - 3 times a week. This could be incline, flat or close grip benching. or a mix of these like incline + close grip or incline + flat.
I can’t say if dips or db presses help to bench because i rarely do these exercises.
I can say that alternating bench with rows/face pulls is a good idea. In my case it makes my torso more stabile on the bench. A belt helps me brace my abs and i wear elbow sleeves for warmth and injury prevention.
My goal is to bench 225 untill new year. The earlier the better.
Share your thoughts.