Get off this thread if you can't do 2pl8s. I don't need your "advice"
>>36849308
twice a week
>>36849308
Two to 3 times a week, but always different rep schemes and variants of bench. Actual heavy flat barbel bench for decent volume only once a week.
>>36849308
>asking stupid questions
>lift 2 pl8
Top kek
2x a week, i do one day dedicated to 5rm and one day dedicated to volume
>>36849308
I do it once a week. My bench is 225 and I just do Madcow and cardio.
>>36849308
Twice a week nerd. Lmao2pl8
>>36849342
this is what i do.. when I actually lifted consistently I upped my bench from 5x205 to 5x245 in not too long a time
>>36849308
once a week atm
on my bench day i do 5/3/1 sets followed by 3-5x10 (depending) on how im feeling.
when i get home from uni i'll be able to go back on my ppl and i'll use 5/3/1 sets one day, then do my 5x10 on a different day... with accessories on both days of course
I made the fastest (post novice gains) progress benching 2x a week in a 4 day Texas Method split. Also did OHP 2x a week during that time.
Got to where that was too much though, and tendonitis was starting to kill me. Now I alternate bench and ohp on the standard 3 day TM.
>>36849308
wtf are you wanting then?
>benching 3 times a week
>77%/83%/91%
>4x7/4x5/4x3
>AMRAP dictates weight increases/decreases periodically
>1RM 350lbs natty
I eat low carb, and my shits come out so clean, I only need one wipe.
OP hur
>>36849321
>>36849333
>>36849342
>>36849385
>>36849425
Thanks brah
>>36849335
>>36849410
I dont lift 2pl8s yet and I sure as shit dont want "advice" from fags that play around with 135.
>>36849551
thats pretty interesting. could you elaborate?
>>36849308
Twice
Max effort day
Max speed day
i can heave up the 90lb dumbbells for a set on flat bench but im too scared to try 2 plates on bench because i'm an autist who goes to the gym alone
>>36850103
just use a cage, and put the lil safety rails up
>>36849308
I've been benching every single day for a month now alternating each day between doing 50% for reps and doing 1rm into 5x5. Brought my bench up from 205 to 225 in a month where previously I was stuck at 205 for a couple months
My elbows don't like me anymore though
>>36849308
>Bench PR: 240lbs, at 180lbs with minimal arching, touch and go
I used 5*5 at close to 90% of my max while bulking, followed by 2-3*10 incline, like 60% of max
The 50 rep total reps comes from candito's advanced bench program, I decided if he says to do 10 sets of 3 and 20 rep accessory, well 50 must work.
I did it 3x a week, every 2nd/3rd workout the weight went up 5lbs. Hit a 240 lb PR within 10 days of starting bulk
Before, I did Candito's Intermediate program where I did bench 2x a week but that wasn't enough volume personally. It did help to educate me, refocus myself after I attempted crazy 100+ rep workouts which as you can imagine, cost me dearly in terms of strength gains
Tldr
>3x a week great for bulking
>3x with 2 days at lower intensity good while cutting
>I aimed for 50-60 total reps
>Follow periodization, and a proper schedule someone smarter than me made, and adjust it as you see fit
PPL 7 days a week so about twice a week. I'll skip bench about every 4th time as I rotate lifts.
DB and/or BB bench incline/decline/flat
Hammer strength press incline/decline
Arnold press
I switch out these 7-8 compounds usually doing 4-5 compounds per press and then 1-2 isolation for chest, shoulder, tris each
I love it.
>>36850922
For BB I usually do 4x6 high weight
With DB and hammer strength I do 3x10 medium high weight
Just suits me best.
I am on TRT (test cyp 100mg every 3 days) so maybe more intense than average
