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Stop worrying about hitting x number in x time.
80kg for 2 is a far far way from earning a 2 plate Bench. Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
>how to blow out your shoulders
Forgot to add
2 sessions are volume and only 1 is strength.
homie you won't destroy your shoulder by doing 5x5 at 75%
6 months ago
Anonymous
Doesn't matter what you're doing.
3 times a week benching is moronic. The only exception would be if one dya is some kind of speed day or technique practice. Overdoing the main lifts is a big reason why so many people end up getting beat up over the years.
If you absolutely must Bench 3 times per week because you somehow are convinced it's the only way to drive your gains forward (It's not) then please at least alter your grip or use a different bar like a football bar for at least one of the days.
>Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
Why? If the rep is clean, I mean clean, not zoomer clean, then I see no issue with chasing a 1RM, provided that the program and time scale is sound enough
I dont see who you're quoting but I agree
deadlifts will help you build your bench though. maybe 1x3 twice a week
Is it the cardio component or what?
6 months ago
Anonymous
no you're not getting cardio from 1x3. when dl goes up, almost everything goes up. back, core, leg drive, and cns strain will help your bench.
>Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
Why? If the rep is clean, I mean clean, not zoomer clean, then I see no issue with chasing a 1RM, provided that the program and time scale is sound enough
80kg two times
havent tried my 1rm because I thought it was 80 and wasted all my energy
Stop worrying about hitting x number in x time.
80kg for 2 is a far far way from earning a 2 plate Bench. Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
Lifting heavy pieces of metal is mostly about brain muscle connection and tye strength of your tendons. It's not the muscle size. Tendon strength increases when you work with above 80% of you 1 rep max. For nerves just lift heavy if you want to lift heavy. So ot would be a classic 5x5 training. 1 month is too optimistic tho, but you will get there eventually.
If you are recomp then you might be able to do something crazy like 225 in one month. But as beginner it will take you 4 to 6 depending on how hard you train and genes.
>recomp
I'm kinda built fat, but of course as much as you'd expect from an 80kg bench.
If I keep eating like I'm in a bulking would I be able to do it?
I want to get ahead my friends
I’d ask what your current routine and bench stats are but you wouldn’t even be asking this question if you’d lifted a single day in your life
depends on how much your current bench is.
80kg two times
havent tried my 1rm because I thought it was 80 and wasted all my energy
cut out all deadlifting.
Reduce your squat volume by 50%.
Reduce your OHP volume by 50%.
Bench 3 times a week. Do either 3x5 or 5x5
cool, thanks.
>how to blow out your shoulders
Forgot to add
2 sessions are volume and only 1 is strength.
even worse lmao
homie you won't destroy your shoulder by doing 5x5 at 75%
Doesn't matter what you're doing.
3 times a week benching is moronic. The only exception would be if one dya is some kind of speed day or technique practice. Overdoing the main lifts is a big reason why so many people end up getting beat up over the years.
If you absolutely must Bench 3 times per week because you somehow are convinced it's the only way to drive your gains forward (It's not) then please at least alter your grip or use a different bar like a football bar for at least one of the days.
>2 sessions are volume
3x8 is enough?
I dont see who you're quoting but I agree
Is it the cardio component or what?
no you're not getting cardio from 1x3. when dl goes up, almost everything goes up. back, core, leg drive, and cns strain will help your bench.
deadlifts will help you build your bench though. maybe 1x3 twice a week
>Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
Why? If the rep is clean, I mean clean, not zoomer clean, then I see no issue with chasing a 1RM, provided that the program and time scale is sound enough
No way this isnt a man look at those shoulders.
I'm unironically drawn to her because of her personality
>how to blow out your shoulders
Stop worrying about hitting x number in x time.
80kg for 2 is a far far way from earning a 2 plate Bench. Until you can hit 80kg for strong, easy sets of 5, don't even worry about getting a 1 rep max of 2 plate. It's completely the wrong mindset to have.
Lifting heavy pieces of metal is mostly about brain muscle connection and tye strength of your tendons. It's not the muscle size. Tendon strength increases when you work with above 80% of you 1 rep max. For nerves just lift heavy if you want to lift heavy. So ot would be a classic 5x5 training. 1 month is too optimistic tho, but you will get there eventually.
If you are recomp then you might be able to do something crazy like 225 in one month. But as beginner it will take you 4 to 6 depending on how hard you train and genes.
>recomp
I'm kinda built fat, but of course as much as you'd expect from an 80kg bench.
If I keep eating like I'm in a bulking would I be able to do it?
I want to get ahead my friends
>lust provoking image
>irrelevant time wasting question
my life isnt irrelevant homosexual
>thot brought a selfie tripod at the gym
Moar like rage inducing
What race is the left?
If your sole goal is strength, maybe do a strength routine
OP here, anybody know how long it'd take to add 3 reps to my 2rp max?
One day or one year. Who the frick would know this?
you
If your starting point is 230, then sure.