What's your favorite bench strength routine for non-competitive lifter looking to keep adding strength gains? I'm 39, 6'0, raw, chasing 400+ again. I had 400 on last year but as I was coming up (the bench I was using had aggressive hooks too) I started drifting back about 95% of the way through and my spotter thought I was going to hit the hook and touched the bar to slightly move it out. So I took a pound off and gave myself 399. Then I ruptured a disc in my neck c-6 c-7 and had to have surgery. It's slowly coming back, just hit 330 for a single today but I've always made up my own routine. Was wondering what you would recommend to get me past 400? Thank you. You're channel is great and underrated.
it's cheesy and boring but it works. start the workout with a heavy ish single, something you could do 2 reps with as a max, then do 3-5 sets of 3-8 reps as back off sets, pick a few accessories and do them in the 5-12 rep range, toss in a little bit of conditioning work for longevity and call it a program. bench day could look like warm up single at 320+ lbs. 5x5 close grip bench 3x8 barbell row 3x12 rolling tricep extension conditioning: every minute on the minute 3-5 chin ups, use remainder of minute for pushups, 10 minutes total time. superset 10 lateral raises and 10 bicep curls, starting with the heaviest weight, drop weight and repeat for 5 total rounds. go home and eat/rest.
Great tips!
Why she got a parka on?
What's your favorite bench strength routine for non-competitive lifter looking to keep adding strength gains? I'm 39, 6'0, raw, chasing 400+ again. I had 400 on last year but as I was coming up (the bench I was using had aggressive hooks too) I started drifting back about 95% of the way through and my spotter thought I was going to hit the hook and touched the bar to slightly move it out. So I took a pound off and gave myself 399. Then I ruptured a disc in my neck c-6 c-7 and had to have surgery. It's slowly coming back, just hit 330 for a single today but I've always made up my own routine. Was wondering what you would recommend to get me past 400? Thank you. You're channel is great and underrated.
it's cheesy and boring but it works. start the workout with a heavy ish single, something you could do 2 reps with as a max, then do 3-5 sets of 3-8 reps as back off sets, pick a few accessories and do them in the 5-12 rep range, toss in a little bit of conditioning work for longevity and call it a program. bench day could look like
warm up
single at 320+ lbs.
5x5 close grip bench
3x8 barbell row
3x12 rolling tricep extension
conditioning: every minute on the minute 3-5 chin ups, use remainder of minute for pushups, 10 minutes total time.
superset 10 lateral raises and 10 bicep curls, starting with the heaviest weight, drop weight and repeat for 5 total rounds.
go home and eat/rest.