Anyone ever just say "fuck it, I'm just gonna bench every single day"?

Anyone ever just say "fuck it, I'm just gonna bench every single day"?

I'm this close to doing it even though no program is laid out that way. Plan is to split my current volume more or less evenly over the 7 days and see how it goes

Attached: Bench-Press1.jpg (350x217, 12K)

Other urls found in this thread:

scribd.com/doc/289833655/Slavic-Swole-Guide-pdf
strongerbyscience.com/bulgarian-manual/
twitter.com/SFWRedditImages

If you're benching under 200lbs it'll probably be ok

I am. Bench has always been the bitchiest lift for me.

I am still considering whether I should alternate between 3x5 and 3x10 each day though

If you just bench it might be fine. But be wary I was basically doing dips, bench, flys every day and I nearly tore my pec because of stress

On t you can for sure

>benching 190 for reps
>manlet
>147 bodyweight
It's not fair. Even at my best I'm not good enough. Should I just die?

Thanks, I was planning to avoid chest accessories due the the volume. DESU I have two glaring deficiencies, and that's bench and pull ups. Weirdly my row and deadlift have always been fine, but I fucking suck at pull ups, so the plan was to focus on those two for awhile and just keep everything else at maintenance as best I can

Since you’re pretty weak anything will get you gains, but please make sure you are doing enough pulls to compensate for all that extra anterior delt work. Facepulls, rows, pull ups, etc or say goodbye to your shoulders.

Do you want to grow tits?
Lmao

That’s some Bugenhagen shit

I went from 175x5 to 225x3 in a few months benching every day. My workouts consisted of literally one set with no warmup.

I bench and follow up with rack press every day and ive been happy with results.

>more than you

What was your weekly volume like?

I'm not sure if one set per day would be enough for my stubborn bench, but then again I've never tried it

Tried this on a cut, benching 225x5 for 3-5 sets. Fucked up my shoulder eventually and couldn't do any benching for about a month. Ultimately, cost me more than it helped because of that month of recovery.

Mike is that you?

no sry im dan

Just do Smolov Jr

Isn't smolov jr for more advanced lifters?

Its about 2k per day for bench and 1300 per day ohp. Only singles n doubles in my routine

That's interesting. I was reading recently that greasing the groove (like when you do submaximal pull ups but spread them waay out over the day) would be the best way to increase bench as well, but nobody wants to because it's not convenient for them.

Except it is convenient for me. I have a bench and a barbell right next to my kitchen.

Since you were doing singles/doubles, were you taking huge rests?

I bench press everday....no problems here

Attached: 1544829599127.jpg (460x345, 24K)

there's a possibility that you might fuck up your joints

It is, but even that doesnt have you benching every day. So as you can see benching every day is retarded, especially if you feel smolov is too advanced for you.

Well, what I'm talking about (even though it is every day) still only comes out to about 21 sets per week. Smolov Jr seems to have 32 sets, albeit some with lower reps. Combined with lowering the weight enough to recover every day, I'd say they're not really comparable in that way.

I've seen a fair amount of people say that at around the weight I'm lifting they benched every day for awhile, and for the most part it seems to have worked out for them. Besides, as you get more advanced don't you usually have to lower the volume? When I say Smolov is too advanced for me, I don't mean that the frequency bothers me, just that it was optimized for people at a different stage of their training and might not be the best for me

>No program is laid out that way.

Yeah huh.
The Bulgarian method. Or, if you're more into hypertrophy, the Slavic Swole variation. Both have you squatting and benching to a daily max (different than a true max; it shouldn't be a grinder), then, in Bulgarian's case, doing a few sets of doubles or triples.

Slavic Swole is different because while you bench and squat every day, sometimes you'll only work up to a daily minimum on a lift - a weight you're able to smoke - so there isn't an overabundance of stress, and less risk of injury like there is if you don't autoregulate smart on Bulgarian.

Pic related is my training week which I've tweaked a bit from the general template Greg Nuckols outlined in the ebook. Doing variations throughout the week helps my recovery and doesn't keep stressing the muscles and joints the same way so there's less risk for injury since the frequency is so high. The key is autoregulation: If you think you can hit a squat or bench variation for some pounds higher than the last max, go for it, but be conservative.

Attached: Slavic.png (739x753, 55K)

just do smolov jr for bench

If you program it right you can easily do it it would most likely be heavy heavy weigjt with many sets and low reps something like 10x2 8x3 I know theres many programs that do that.I honestly never focused on my bis so I actually would curl 6x a week and my bis grew so dam much I get going up in weight then I plateaued and changed it up

I'll have to read up on this more, I'd heard that the russians/eastern europeans tend to train with a lot more frequency rather than intensity, but I was never able to find anything more specific about the programming. That might be different now with Sheiko's new book out though

In general I like the idea of working on the goal I'm focusing on every day

I thought they changed it so you had to pay for these, but here you go. Even if you don't do the Bulgarian Method, it's still worth reading if you're planning on doing the Slavic Swole variant since it's based on the same principles but with a more PPL approach since it goes into the autoregulatory aspect, how you should approach the maxes/minimums, how the body adapts to the stress of high frequency training, etc.

scribd.com/doc/289833655/Slavic-Swole-Guide-pdf

strongerbyscience.com/bulgarian-manual/

Also, I'm assuming you're OP...what's your goal besides benching every day?

My main priority is to bring up my upper chest which I feel is lacking, which is why I'm doing incline for half of my bench days, with flat benching with the Swiss/Football bar to still get bench volume in that's not as stressful on my shoulders. Also, I do the presses first thing every workout, before the squats. Another thing I do on days where I only work up to a minimum, is do a higher volume warm-up before I hit my minimum. Just some insider secrets if you plan on doing the program.

I am OP, not sure why it doesn't put it by my posts, but I really just want to get my bench up to a normal level to where it matches my other lifts. I've tried a couple programs, and it always stalls really early for some reason. I'm also just attracted to the idea of doing the lift I'm focusing on every day so that if I beef it one workout it doesn't mean there's a huge gap between good workouts. I also think working on it every day would be good for my form, which tends to slip away sometimes unexpectedly.

I always had the idea that once I got up to 2 plates (I've gotten to 3/4 on squat/bench before and was getting there on OHP) I'd switch to 531 BBB or something and focus on hypertrophy, but it just never happened. I ended up giving up because of this in the past, and now I'm still catching up to where I was originally and just don't think I have it in me to fail long-term like that again on this one lift, which as a result is the one I care most about.

That said, it was a dumb idea to slack on pull ups last time and I intend to focus on back work a lot more this time around. I've heard that an underdeveloped back can be surprisingly detrimental to benching as well, so maybe some combination of these approaches will help

3/4 on squat/dead, not squat/bench, although really it was more like 2.5/3.5, I'm getting a little tired. It's been about two years now and I haven't been back at it long, and haven't been spending much effort on getting my squat/dead back, so right now every lift is still wishy washy and up in the air

Well, if you're squatting 3plates and deadlifting 4, or have before, and you want to increase the lifts, I would try Bulgarian. Or, of course you could do the Slavic Swole for a while, focus on hypertrophy while still building up the bench and squat, just more slowly than on Bulgarian, which will help you realize greater strength gains when you do a more pure strength program. Personally, I'll be doing Slavic for a few months, then moving over to Bulgarian for a while to focus on strength. Like Greg Nuckols says, muscles are like glasses: A larger glass can hold more water/a larger muscle has more strength potential.
The Bulgarian definitely helped me push my bench past 225 and up to 245 back when I was stuck around 215-220 for fucking MOOOONTHS.

The #1 piece of advice I would give for a program like this, though, is, seriously, be conservative. If you need to get hyped before you hit a certain weight, it's too heavy. If you feel a slight pain, by all means try to feel or work your way through it, but if you feel it getting worse and starting to nag, back off. If the pain's still there the next day(s), do a variation that doesn't aggravate the injury. I gave myself bicep tendonitis TWICE from not following this advice. If you have to have a shit workout, or even just call it quits, that's fine...you'll be back in the gym tomorrow or the next day. If you hit your max and you're tired, don't do any backoff sets. If you have to think too hard about whether or not you could keep pushing your daily max...don't.

Lats will definitely help you on the bench on the eccentric portion of the bench and help keep you tight. Do band pull aparts before benching if you have bands. Do them very slowly and focus on actually engaging the lat to pull them apart instead of your hands/arms. If you don't have bands, do some lat pushdowns (not pulldowns) with low weight and really focus on using only the lat to push the cable.

Lats help (particularly for staying tight on the unrack) but for raw guys rhomboids/mid traps is the key.

Thanks for all your help, I'll definitely read through those links tomorrow (or over the next week). I am usually pretty conservative, I'll try not to let progress or lack thereof get in my head. I still have a ways to go before I get back to where I was, even on my shitty bench, so that should give me time to think

Yeah my rests are pretty long. A bench session will take about 45 minutes and i usually only do 5 sets of 1.

Today i did

60x1
100x1
140x1
180x1
190x1
200x1
200x1

Then i did DL

100x1
140x1
180x1
180x1 with wraps for the rest
220x1
240x1

This workout took me almost 2 hours and the 240kg pull is a 90% only with wraps. It was just an easy lift to keep me in the habit. Some days 90%s feel easy but sometimes theyre pretty tough. You know how it is. This routine takes a ton of patience. I dont really like when people start incorporating dumbbells and angles a squat variations. The point in my opinion is to make it a habit, understand how your body reacts, and to increase the weight when that shit just feels ez finally

Post body

Why doe

>Anyone ever just say "fuck it, I'm just gonna bench every single day"?

I believe Abe Lincoln originally said it.

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Someone redpill me on not doing enough "pulls"

Nope sounds like a great way to get injured though. Good luck.

HOLY FUCKING SHIT I'LL NEVER HAVE THIS JUST WIPE MY MEMORY THEN KILL ME ALREADY JESUS GOD HEAR ME END IT ALL NOW REEEEEEEE

It's a bodybuilder meme, just like "mind muscle connection." Gym bros destroy their shoulders benching because they do partials and flare their elbows out, not because muh equal pulling and pushing volume or whatever. Most powerlifters do way more benching than rowing and are fine.