How Much Ya Bench? Part 3

So far we've touched on how the bench press transfers over to your on field performance during an actual game and also on how to improve your bench press without actually bench pressing.

Now comes the good stuff, programming the bench press.

Now before I go on be sure to understand that these programs are not for bodybuilding purposes or to 'pulverise your pecs." These training methods are for increasing strength, the foundation of all other strength qualities.

5 x 5

The 5 x 5 method is a tried and true method and the basis of the Bill Starr program of the same name. There are also different ways to manipulate it as you progress in your training.

Initially you would use the same weight on each set and aim to get all 25 reps. If you do get all 25 reps then the next workout you'd increase the weight and go again. At some point the weight will reach a point where you don't get all 25 reps. Don't worry though because this is where the fun begins. Now you're aim is to get at least 1 more rep or reach the full 25 reps the next workout. Again once you reach 25 reps, increase the weight for the next workout. It might look like this:

workout 1 @ 50kgs - 5 x 5
workout 2 @ 55kgs - 5 x 5
workout 3 @ 60kgs - 5 x 5, 5, 4, 3, 3 or 20 total reps
workout 4 @ 60kgs - aim for 5 x 5 or at least 5 x 5, 5, 5, 3, 3 or 21 total reps

As the weight gets heavier, the sets you do with your heaviest weight will more then likely need to decrease so what you can do is use 2 progressively heavier arm up sets of 5 reps then do 3 x 5 at the top weight. It might look like this:

1 x 5 @ 50kgs
1 x 5 @ 60kgs
3 x 5 @ 80kgs

So now you're essentially aiming for 15 total reps with the same weight.

Once you reach your ceiling on the 15 total reps plan, you'd be lifting more then most in the gym, especially if you're at a fitness first gym. What you can do now is to progressively work up to a maximum set of 5 over 5 sets which may look like this;

1 x 5 @ 60kgs
1 x 5 @ 70kgs
1 x 5 @ 80kgs
1 x 5 @ 90kgs
1 x 5 @ 100kgs

Again you can increase each session until you can't get 5 reps on the 5th set and then work back up to 5 reps before increasing and going again.

This could easily equate up to 12mths of training before you plateau, especially if you're a beginner.

Singles Over 90%

Made popular by Eric Cressey, it is exactly as it sounds. To get strong you need to lift heavy weights but unfortunately doing too many of them can put the overtraining brakes on your training quick smart so this works well as you lift maximal weights but you don't approach failure, keeping you fresher for your other workouts during the week.

What you would do is work up to a comfortable 1 rep max for the day (not a ball buster though) then perform single rep sets at above 90% of the max you reach that day. You'll also use any warm up sets that you performed leading up to your max, that are above 90% of your max for the day. It might look like this:

1 x 5 @ 50kgs
1 x 3 @ 60kgs
1 x 2 @ 70kgs
1 x 1 @ 80kgs
1 x 1 @ 90kgs
1 x 1 @ 95kgs
1 x 1 @ 100kgs (maximum for the day)

Now you would perform a number of singles with a weight above 90% (90kgs +) of your max for the day (100kgs).

Eric waves his training each week of the month so the number of reps varies each week.

Week 1 - High Volume so 6 x 1 singles over 90%
Week 2 - Low Volume so 4 x 1 singles over 90%
Week 3 - Very High Volume so 8 x 1 singles over 90%
Week 4 - Deload so 3 x 3 easy to rest the nervous system

This works great if you're new to lifting a load in the 90% range as it keeps away from failure which means you're lifting heavy weights under fatigue which can result in injury.

5/3/1

This seems to have taken the training world by storm, including mine. It's so simple and "easy' compared to other methods I've used as the author Jim Wendler (himself a former powerlifter) advocates using sub-maximal weights to increase your maximum.

It also runs on a 4 week block where you ramp up the load for 4 weeks.

Week 1 Week 2 Week 3 Week 4

Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

The 5+, 3+ and 1+ means to do a s many reps as you can. If you're looking for long term strength increases (and you should be) then this is great.

That just about wraps up the "How Much Ya Bench?" series which I hope you can utilise in your own training.

As always feel free to leave a comment or question.