Bench Press Questionbl

Training Q&A [Moderated]
1

Hi Guys, just a quick bench press question if thats ok.

I posted months ago regarding a struggle to progress my bench press, since then I would say it has improved to a degree, during the last block I managed to get up to 5 x 85kg at about RPE 8.5, which is up from a PB of 77.5kg.

Although Im thinking thats its more if a baseline increase rather than actual strength, due to the fact that my form is slightly better, I.E i played around with a few grip widths, using leg drive better, setting my back better etc.

I was hoping with the adjustments, my form is locked in, and it would be a pretty clear path up to 5 x BW. But it feels like im almost “tricking” the weight up with technique rather than actual strength if that makes any sense.

I was looking on youtube for any kind of tips I could utilise, and found a Q&A video from a powerlifter who was addressing a poster that was struggling with bench.

What he said was, in college he himself used to struggle with bench, whilst being alot better at squat and deadlift (similair to myself).

He said the game changed for him when he added 1 x AMRAP set with lighter weight at the end of his lower rep bench sessions, he attributed this to the fact that 5s/3s/1s dont get alot of actual work into the chest. He also said he added a “bodybuilding day” once per week where he would do alot of dumbells, flyes, cable crossovers etc, etc.

Im not really thinking about a “bodybuilding day” to be fair, but do you reckon a single AMRAP set at the end of each bench session (twice per week) would help make a difference? I was thinking maybe a weight that I can do around 12-15 reps, which I can progressively overload each time I manage to get 15 reps.

Anecdotally during blocks of 3s/1s i barely feel any work in my chest when I bench, 5s i get a semi-descent pump, but certainly not do the degree of the work i feel in my legs as the week progresses.

Whats your thoughts guys.

Cheers

2

Hey Paul,

I think that if you’re better able to demonstrate your muscles’ ability to produce force, you’re stronger. I do not think that adding an AMRAP set or feeling a pump necessarily will drive your bench press up compared to not training to failure in a higher rep range than what you actually care about or not getting a skin-ripping pump. I do think your programming should change over time to address your needs and preferences, but I think the more likely explanation for the result presented in the video you mention is an increased volume of pressing and training of the upper body leading to increased results. If you’ve put 7.5kg on your bench in a few months, that’s pretty good. I’m not sure if your programming need to be updated now to continue progressing, but you should have some good insight into that.

-Jordan

Edited to add: if you’re doing 5/3/1, changing the program would be where I started.

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Hi Paul. Congrats on getting your bench up after all the stagnation and if I remember correctly, you’ve been doing Powerbuilding 1 for a while now. If I were in your place wanting to further improve my bench strength, I’d 100% do the Strength 1 template. It’s worked great for me personally, a ~23kg demonstrable increase in 15ish weeks while maintaining bodyweight around 80kg, whereas I had more modest improvements of 6-7kg while running PB1.

Hope it works out as well/better for you.

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Hi Jordan, thanks for your response mate.

Sorry I didnt mean I was doing 5/3/1, im still doing Powerbuilding 1 at the moment and im on my fifth run.

I could maybe finish my ten weeks of this and consider moving on.

What program would you recommend to move on to ?

Thanks

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Strength I or II would be my preference if strength is your number 1 goal.

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Thanks Jordan and Average Lifter for the advice guys, ive actually got a copy of Strength 1 as i bought it together with PB1.

Looking forward to trying it out after I finish this run of PB1.

Cheers