colt24

4 weeks ago i was doing 3 sets of 60 kg for 10 reps, and max of 70kg, 3 sets -5 reps.
but had 3 weeks off the gym due to a hand injury, now i'm only lifting 60kg max for 3 sets with a 8 rep range :Z
should i be aiming to add atleast 2kg or more a week?

Iam changing between dumbbells, smith machine and barbell/bench every week.
or should i just stick to one of the above?

many THANKS

Porky Pie

If you want a big bench, you should knock the Smith machine out and use DBs sparingly and then only as an assistane exercise.

Go back to a 5x5 routine - start on 60kgs. Increase by 2.5 - 5kgs per week.

Remember to train your assistance work hard - dips, inclines, declines, skullcrushers, pressdowns, floor presses - pick two or three of these exercises and do 3x8 hard reps after your main benches.

There are quite a few tricks of the trade in terms of putting extra lbs on the bench but these are advanced if you are just gym training (and unnecessary).

Robbie

My bench is really struggling so I might (god forbid) add in inclines and declines and b4stardise Rippetoes Starting Strength...

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trickymicky69

I do powerlifting for my main three, bench, squat and dead.
The way i get an indication of whether I should add weight the next week is if i can get between 24-26 reps in my working sets.
it can either be 5x5, 6x4, 4x6 etc but as long as the reps stay in this range.
I only add more weight when I can hit this target two weeks in a row.
I have added 17.5kgs to my bench in one year doing this

Porky Pie

17.5kgs in a year is great progress.

Bulldozer

I wouldnt worry about bench so much if i was you mate.

Your not a PL, if your squats and deads are progressing thats all that matters. Thats whats gonna put some meat on the bone more than anything .

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Robbie

Aye, its just a little disheartening to only bench 40kg!!

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colt24

Back in the day when i knew very little about body building, i had a bench set and berbell, and all i use to do was 3 sets of 10 every day. it seemed each few days i would gain strengh and could add abit more weight to the bar..

But if i was only doing that every day i wasn't really overloading my muscle?

So what i'm getting at,,,,,,,,,, should i add another working day on chest. but i wont overload as much?
meh i'm a noob it feels like i'm having to much off in a week

yeah i'll prob stick to 5x5

And just use bench barbell, and dumbbells

thanks guys :0

trickymicky69

I would bench once per week.
chuck some close grip bench and some dips in there also

SCJP

Maybe you should et some 0.25kg plates so that you can load more slowly. I love 'em.