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  • Posted On: 12-15-18, 12:30 pm (EST) #1

    Bench press regression in weight

    December 15, 2018, 12:30 pm

    I do 3 days a week Mon, Wed, Fri full body work out.  

    Mon- 10,7,5,3 Incline bench

    Wed- Decline free weight machine 3x 12-13

    Fri- Incline Bench 3x12

     

    This Monday I could only do half of my work out and quit maybe I over did it and didn't eat enough.  Then Wedsenday happen I got 12,12,10 the week before I did 12,12,12 and then what I do is before I add weight I try to hit 13 reps on all sets before I add 5 lbs.  Every week I increased one more rep but this week I was 2 short.  Then on Friday I couldn't make my previous reps as well.  

    But the rest of my work out, squats, deadlifts, rows, pull ups, dips, tricep/bicep work outs have been increasing!!  Do I need to cut the weight back and start back over and go from there, change the work out for bench, add more isolation work out???

    Ohh Im bulking right now, 100-350 calories surplus, I add about 1/4-1/2 pound of weight a week.  I could do better with water but agains Im increasing strength in my other movements.  I usually push myself and stop about 1 rep from failure.

  • Posted On: 12-16-18, 9:41 pm (EST) #2

    Bench press regression in weight

    December 16, 2018, 9:41 pm
    Posted by: Zeke_BE

    I do 3 days a week Mon, Wed, Fri full body work out.  

    Mon- 10,7,5,3 Incline bench

    Wed- Decline free weight machine 3x 12-13

    Fri- Incline Bench 3x12

     

    This Monday I could only do half of my work out and quit maybe I over did it and didn't eat enough.  Then Wedsenday happen I got 12,12,10 the week before I did 12,12,12 and then what I do is before I add weight I try to hit 13 reps on all sets before I add 5 lbs.  Every week I increased one more rep but this week I was 2 short.  Then on Friday I couldn't make my previous reps as well.  

    But the rest of my work out, squats, deadlifts, rows, pull ups, dips, tricep/bicep work outs have been increasing!!  Do I need to cut the weight back and start back over and go from there, change the work out for bench, add more isolation work out???

    Ohh Im bulking right now, 100-350 calories surplus, I add about 1/4-1/2 pound of weight a week.  I could do better with water but agains Im increasing strength in my other movements.  I usually push myself and stop about 1 rep from failure.

    @zeke_be You're not always going to be able to increase the weight and reps every single week. We all have off days. Could be that, like you say, you didn't eat enough or maybe even didn't sleep enough the day before. You say you quit half way through so maybe you just weren't in the right mindset either. Could be a mixture of all of this.

     

    I wouldn't dwell on it too much. If everything else is making progress then you're obviously improving! But you could potentially add in some more tricep work depending on how much you're already doing - more tricep pushing power will help you in your chest movements if you feel like that's what might have been lacking during those last few workouts.

     

    Also maybe taking a deload just for your chest for one week or at least one or two workouts?

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