Announcement

Collapse
No announcement yet.

Seeking advice on increasing bench press, Bridge 3.0

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Seeking advice on increasing bench press, Bridge 3.0

    Hi BBM Team,

    I am currently running the Bridge 3.0 for the second time and loving it. I am seeing solid improvements this time around (I think the eating more is helping a ton), but I still am sluggish on my bench. I was curious if anyone had advice for bench specific work, especially when running GPP.

    I have been consistent with the GPP doing trunk work, back / shoulders, and arms. For back, I am cycling between pull-ups / chin-ups and lat pulldowns every other week, running AMRAP for 6 to 7 minutes. For arms, I have been running supersets of bicep curls and skull crushers (sets of 12 for each) over 6 to 7 minutes with 30 second rests after each superset.

    For reference, my personal goals are:

    135 OHP
    225 Bench
    315 Squat
    405 DL

    And at week 3 of the Bridge 3.0 I am performing clean single reps of:

    OHP @ 115 lbs (RPE8.5)
    Bench @ 165 (RPE 8.0)
    Squat @ 275 (RPE 7.5)
    DL @ 335 (RPE 7)

    Any and all advice would be deeply appreciated. I'd really like to hit my goals by summer and if I could get my bench up I think that I might actually make it!

    Be well,

    GeoDood

  • #2
    I think it looks like you're well on your way to reaching your goals and see no reason that you need additional or different bench-specific work at this time. A form check may be in order to make sure your technique is somewhat efficient, but I don't think it's likely that there's one weird trick to add 60lbs to your bench.

    If your e1RM isn't trending up week-by-week, you may need some programming adjustments, but otherwise- I wouldn't change anything.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • #3
      Jordan,

      Thank you for the wisdom! I wasn't so much looking for a "one weird trick." I just wanted to make sure the GPP I am performing makes sense. I am relatively new to programming and I think I have some self-doubt about the selections I make for certain movements.

      I really appreciate the help and I am excited to post pictures when I hit my goals!

      Be well,

      GeoDood

      Comment


      • #4
        Yep, the GPP looks good to me.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment

        Working...
        X