I originally posted this in the begginers section.

Been training for a good year, Ive made some good gains but I've hit a wall. I'm on 3 20kg aside, (Bench ) I can get a good 5-6 rpes for 2 sets, but I'm struggling to get past that weight. Is there any advice that anyone can give.

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ORIGINAL: Danny G
Is there any advice that anyone can give.

Compete! Unless you're a SHW and these are spotter-shrugs-with-mild-bounced-concentric-help-from-bencher, this is a truly incredible performance.

Senex decrepitissimus, sponsus amicissimus, pater devotissimus.

Been training for a good year

Missed that bit! Docs right 140 for 6 after a years of training is great even if your large or on gear!

"Play Stonehenge!"

What are your other lifts like?

why is it good lift, how old and what weight is danny g?

ORIGINAL: bhamstaff
why is it good lift, how old and what weight is danny g?

The point is that he has only been training for a year. I don't know many people who are legitimately benching 140 x 6 within that timescale, and such a performance indicates phenomenal potential.

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actually danny g what is your full chest routine and how many times per week do you do it, i've noticed no-ones given u an answer lol we are amazed at your strength for a year

I'm natrally a big'ish guy anyway. 6f 3" 126kgs ( need to loose about a stone ) I'm not on any gear what so ever. 100% natuarl. All my other lifts are good. I'm fairly strong anyway. I would say I'm one of the strongest in the gym lifting and penching, but I'm not cut , I got a bit of bodyfat taht I need to shred lol. I've been bulking for a year (slowly) and I do like a drink on a Friday night lol. IALWAYS train heavy and hard with my training partner to spot me and vis- versa. We are both biggish chaps but were not cut just strong.


I just feel like i need to up it a bit on my benching. I had a go at 3 and a half plates last night, and I got 2 full clean reps for 1 set. So I feel a little better but that was only last night. I might not be able to that again next week..lol.

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if you did 2 this week... next week you'll do 3

Sorry,
My chest routine is as follows:- Not including the bar!

Bench 40kg x 15 reps 80kg x 10 reps 120kg x 10 reps 50kg for 10 reps

Incline 40kg x 10 reps 60kg x 10 reps 80 x 6 - 10 reps

Decline same as above but last set is with 100kg

Cable Flys: 30kg x 10 reps 45kg x 10 reps 55kg x 10 reps

Pec Deck 50kg x 10 reps 65kg x 10 res 80 kg x 10 reps

Sometimes dips but I tend to to those as Tris when I do my leg workout.

Each training session is about 1.5 hrs to 2 hrs depends if I have a little chat now and then lol. I dont do this amount of time on perpose its just how long it takes me and my training partner. ( you've got to be socialble too )

I train my chest once every 6-7 days.

ORIGINAL: jackandrews2004

actually danny g what is your full chest routine and how many times per week do you do it, i've noticed no-ones given u an answer lol we are amazed at your strength for a year

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Fantastic set of weights there.

I suppose the obvious thing is not to do so many reps within a set and up the weight.

On the bench start of with a couple of warm-up sets and then add a small amount of weight to the 120kg press for a small number of reps, no more than 5 and hope to see a gradual progression.

On the road with JB - a progress log Rippetoe started and finished in one day

definatly a great weight with good reps for 1 years training. but i wouldnt say exceptional considering weighs 126kg. theres a guy at my gym benching 190kg at 19 years old and never touched gear in his life and weighs around 18 stone. thats exceptional

I was going to reduce my reps to see if I could add a little more weight

ORIGINAL: johnnybike

Fantastic set of weights there.

I suppose the obvious thing is not to do so many reps within a set and up the weight.

On the bench start of with a couple of warm-up sets and then add a small amount of weight to the 120kg press for a small number of reps, no more than 5 and hope to see a gradual progression.

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Yeah thats good. I've been asked if I wasnt to take gear, but no-way. I've always been 100% nataral.

ORIGINAL: bhamstaff

definatly a great weight with good reps for 1 years training. but i wouldnt say exceptional considering weighs 126kg. theres a guy at my gym benching 190kg at 19 years old and never touched gear in his life and weighs around 18 stone. thats exceptional

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for bench i do between 60 and 100kg warm-up 10 reps, then i repeat this again. then i add weight each set and do 5 reps on each weight increasement. when weight gets heavy ill do singles or doubles with a spotter if can only do 1 rep ill get spotter to assist for another or two more, if i cant do 1 rep then i wont get any assistance and replace weight.

so looks something like this.

60kg- 10 reps
100kg- 10 reps
140kg- 5 reps
160kg- 5 reps
180kg- 3 reps
190kg- 1 rep 1 assisted

ORIGINAL: bhamstaff

definatly a great weight with good reps for 1 years training. but i wouldnt say exceptional considering weighs 126kg. theres a guy at my gym benching 190kg at 19 years old and never touched gear in his life and weighs around 18 stone. thats exceptional

thats a world record i think

My Training Log!!!

yeah i think it is too, but hes so shy he wont compete. hes competed once at alexander stadium and done a 180kg bench

Nice!

I'll reduce reps and try and gain more in the weight side of things, I also negative reps when I'm at failar on my last set, what do you think of negative reps?

ORIGINAL: bhamstaff

for bench i do between 60 and 100kg warm-up 10 reps, then i repeat this again. then i add weight each set and do 5 reps on each weight increasement. when weight gets heavy ill do singles or doubles with a spotter if can only do 1 rep ill get spotter to assist for another or two more, if i cant do 1 rep then i wont get any assistance and replace weight.

so looks something like this.

60kg- 10 reps
100kg- 10 reps
140kg- 5 reps
160kg- 5 reps
180kg- 3 reps
190kg- 1 rep 1 assisted

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ive never bothered with negatives, you dont want to overtrain either. my two warm up sets are very slow and controlled.

ORIGINAL: bhamstaff

ive never bothered with negatives, you dont want to overtrain either. my two warm up sets are very slow and controlled.

I've heard it's really easy to get and injury doing nagatives too

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