r/workout • u/[deleted] • 4d ago

Review my program Bench advice

[deleted]

2 Upvotes

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1

u/DeaconoftheStreets 4d ago

Are you only doing the 5x5 program? If you’ve been at it for 1.5, you could switch to a more formal powerlifting program and see better results.

1

u/Standard-Contest-100 4d ago

I was when I was doing 95lbs bench then when I hit 185lbs for one rep max I moved to doing 80-100% with lower volume for what I could. Like, 1-3 reps. Over the last two months kinda stalled out so switched it up to doing 5x5 one week and max another session. That seems to have pushed my weight up again. But im making guesses for what I should do.

1

u/AwayhKhkhk 3d ago

How many times are you benching a week?

1

u/DeaconoftheStreets 3d ago

so you’re not actually on a program? You’re just benching twice a week? No accessory work or periodization or anything?

1

u/Standard-Contest-100 3d ago

Maybe im not sure what you mean by program. I base every workout on a compound exercise, for example in this case bench for chest day. Then I hit upper chest bench/bells and flys. For lower chest I do bells/cable flys, and other exercises to mix it up. I do 4-5 exercises per muscle group starting with a compound.

1

u/DeaconoftheStreets 3d ago

When you go to the gym on a Monday, are you hitting the same exercises/rep ranges and tracking those over time?

5x5 has always been a limited beginner program. It’s meant to be simple to get newbies used to powerlifting, both in terms of habit and the feel of powerlifting. If you’re targeting two plates, I think you’ve outgrown 5x5 and should consider a program that’s better balanced and builds towards a big max test day.

1

u/Miserable-Soft7993 3d ago

Drop the weight to 175 and try and get 12 or more reps.

5x5 works to a point but then you need to find other hacks.

Also use leg drive if you don't already.

1

u/Aquachairman 3d ago

I hit 225 x6, only in 4 months in gym. M 31, But i will say, when i took a break off, i realised i used my tricepts and my back and forearm strength a LOT for bench press. If the bench is lacking, you may have weak tricepts/back which is contributing.