Taking it to the next level(I want to look like I work out).

[bigDman]

good job with the high rep benching. Enjoy your days off school

[Frank.S]

Id stick with WS4SB. Bench is hard, usually people dont gain much on their bench until they gain a bunch of bodyweight.

[ParanoidAndroid]

thanks guys!

Originally Posted by Frank.S

Id stick with WS4SB. Bench is hard, usually people dont gain much on their bench until they gain a bunch of bodyweight.

yeah, bench is hard to move, especially since I've been around the same weigh for a while(weighed in at 181 this morning). I'm thinking 5x5, or maybe 4x10. What has worked for me is higher volume, adding 5 lbs per week.

[bigDman]

Originally Posted by ParanoidAndroid

Comments:
-I've been doing WS4SB for a month. I think I'm gonna change programs. Legs are doing fine, but bench hasn't moved at all.

Id stick to the WS4SB format, but with a few minor altercations. I like the way joe defranco does legs, but for upper body ive made a few changes that have done me good. On ME upper every couple of months I do a progressive overload style bench. Like ill do the regular ME work up to 3-5 reps switching exercises every 2-3 weeks then after a month or tow of that ill do a big deload and then (on regular flat bench) week 1 4x6, week 2 4x5, week 3 3x4 week 4 3x3 then a smaller deload and then back to heavy triples. I also rotate DE and RE days every 3-4 weeks. I found these changes has helped me make constant progress on my bench

[ParanoidAndroid]

Originally Posted by bigDman

Id stick to the WS4SB format, but with a few minor altercations. I like the way joe defranco does legs, but for upper body ive made a few changes that have done me good. On ME upper every couple of months I do a progressive overload style bench. Like ill do the regular ME work up to 3-5 reps switching exercises every 2-3 weeks then after a month or tow of that ill do a big deload and then (on regular flat bench) week 1 4x6, week 2 4x5, week 3 3x4 week 4 3x3 then a smaller deload and then back to heavy triples. I also rotate DE and RE days every 3-4 weeks. I found these changes has helped me make constant progress on my bench

thats a pretty good idea. I agree with you, the leg day is perfect. But the upper days aren't that great. I may just do the progressive overload idea, or I may even just change around the split, ie chest day, back day, ect. Not sure yet.

[Kevin T.]

Bench is a bitch to improve. I liked WS4SB when I was on it. I'm really not all that experienced and knowledgeable to change stuff up like that, but I'd definitely give it a try based on the suggestions of others from this board who have done it in the past with success. Best of luck to you man!

[ParanoidAndroid]

ahh...just finished my UF essay, which means I almost done with the nov. applications. just need to revise one of the essays(for like the 8th time), and hand in some forms, and I'm good to go.

I think that if I don't get into one of 5 "great schools"(Cornell, UChicago, WashU, Penn, Princeton), that I'll just go to UF. Although my parents say they'll pay for anything, I don't think it's fair to make them pay $200,000 for a "good" school,(say NYU) when I can go to UF for free.

[ParanoidAndroid]

Originally Posted by Kevin T.

Bench is a bitch to improve. I liked WS4SB when I was on it. I'm really not all that experienced and knowledgeable to change stuff up like that, but I'd definitely give it a try based on the suggestions of others from this board who have done it in the past with success. Best of luck to you man!

thanks man!

[Frank.S]

Benching 2x per week, one session up to a single, one up to 2-5rm put 50lbs on my bench in around a month. Volume is overrated for strength for myself. I was stuck around a 280lbs bench for a long ass time before I got some gains.

Max effort is whats going to help your lifts the most, singles do it for me by far the most.

[Kevin T.]

Originally Posted by ParanoidAndroid

ahh...just finished my UF essay, which means I almost done with the nov. applications. just need to revise one of the essays(for like the 8th time), and hand in some forms, and I'm good to go.

I think that if I don't get into one of 5 "great schools"(Cornell, UChicago, WashU, Penn, Princeton), that I'll just go to UF. Although my parents say they'll pay for anything, I don't think it's fair to make them pay $200,000 for a "good" school,(say NYU) when I can go to UF for free.

What are you looking to do in college? I'm working on college essays myself. They're a pain in the neck, trying to make 'um stand out and all. Good luck!

[L'ilJ]

Originally Posted by ParanoidAndroid

ahh...just finished my UF essay, which means I almost done with the nov. applications. just need to revise one of the essays(for like the 8th time), and hand in some forms, and I'm good to go.

I think that if I don't get into one of 5 "great schools"(Cornell, UChicago, WashU, Penn, Princeton), that I'll just go to UF. Although my parents say they'll pay for anything, I don't think it's fair to make them pay $200,000 for a "good" school,(say NYU) when I can go to UF for free.

Those are some EXCELLENT schools! I hope you get into them ALL and that your toughest choice will be which to choose. Good luck to you PA! No matter which you choose...college will be a blast! I promise.

[Alcoholiday]

Stick with WSSB, but you need to focus on more shoulder work. Chances are you're getting stuck off the chest, because that's where most raw benchers are the weakest. You need to improve your shoulder strength through things like BS Pullups, Military presses, DB Presses, etc.

Look back at your training logs. This is what training logs are useful for, to see what works, and what doesn't.

Here's a post from you on

8.19.07
Metabolic Stuff/cardio

185x3 Bench Press-not bad, before today, 185 was my 1RM

8.22.07
PM
200 Bench Press-15 lb PR

if you look back at your workouts before this, you were doing: DB Benching, and push presses/ military presses mostly, with some close grip work.

The program doesn't really need to be modified, you just need to change your exercise selection to fit your needs.

[Simon C]

I would also stick with WS4SB,

You're not doing that bad really, a nice rep improvement on your Bench in RE Upper day. As for ME Upper, well you really can't do much without a spotter, - which is why I don't do heavy benching.

[ParanoidAndroid]

Originally Posted by Alcoholiday

Stick with WSSB, but you need to focus on more shoulder work. Chances are you're getting stuck off the chest, because that's where most raw benchers are the weakest. You need to improve your shoulder strength through things like BS Pullups, Military presses, DB Presses, etc.

Look back at your training logs. This is what training logs are useful for, to see what works, and what doesn't.

Here's a post from you on





if you look back at your workouts before this, you were doing: DB Benching, and push presses/ military presses mostly, with some close grip work.

The program doesn't really need to be modified, you just need to change your exercise selection to fit your needs.

Interesting, thanks for the detailed response.

I think that PR was due to the fact that I last maxed out(185) 6 months before then, and was just bigger/stronger and general.

I'm actually strongest at the bottom now, due to all the overhead work, and whenever I bench heavy I tend to fail at the middle/top. So, I am gonna do close-grip for a while. I'm probably good for 210-ish now, and want 225 by the end of the year.

[ParanoidAndroid]

Originally Posted by Kevin T.

What are you looking to do in college? I'm working on college essays myself. They're a pain in the neck, trying to make 'um stand out and all. Good luck!

probably history/english/political science--I want to be a lawyer, much to the chagrin of my parents(they want a doctor). and yeah, the essays are a pain, especially having to revise them over and over.

Originally Posted by L'ilJ

Those are some EXCELLENT schools! I hope you get into them ALL and that your toughest choice will be which to choose. Good luck to you PA! No matter which you choose...college will be a blast! I promise.

Thanks, I am very excited to get out of my house!

Originally Posted by Simon C

I would also stick with WS4SB,

You're not doing that bad really, a nice rep improvement on your Bench in RE Upper day. As for ME Upper, well you really can't do much without a spotter, - which is why I don't do heavy benching.

I hear you, you always have to leave a rep in the tank when working out alone. I should have a spotter more often, though.

[K-Court]

So, PA, after 435 posts on this log, do you now look like you work out??