Benching Twice a week (Training Split Help)

**roccodart440** · 12-07-2007, 10:08 AM

FOr quite some time now I have basicly been benching Twice a week.

On Saterdays I bench wider grip and include all of my variations. (Raw, Boards, shirt, lockouts etc) I work up in sets of 2-5 reps.

On Tuesdays I do close grip again using 2-5 rep sets with a possible high rep burnout set and also possibly adding bands as a variation. On this dya I also do some assistance tricep work like pushdowns etc.

This has been working wonders for my bench. But this leaves Wed or Thursday as my 3rd day of traning . On that day I kind of do whatever. Here in lies my problem.

How would you guys ustilize that other day? One thing I can't handle doing is overhead presses. SO I hit the shoulders with assistance work. I basicly want to know how you guys would set up the split. Saterday can't change. I might be able to add alittle more on Tuesday. The 3rd day is open to suggestions.

I would especially like to here from some f the powerlifters and the bigger boys on this one.

**lil_big_junior** · 12-07-2007, 01:45 PM

what's your split like now rocco???

**roccodart440** · 12-07-2007, 01:53 PM

I wrote it in the original post. 3 days a week. Two days of benching and another day of whtever. For instance the 3rd day ththis week I did shoulder assistance.

**lil_big_junior** · 12-07-2007, 02:05 PM

ah ok i got you bro...& btw thx for your email on that 5X5 routine.

to be perfectly honest i really can't think very much right now but in your situation i'd prolly keep doing what you're doing now with more tricep & shoulder work

**mabo** · 12-08-2007, 08:11 AM

Are you just training to build your bench at this stage?

On the 3rd day are you looking to do more bench assistance work, or more general exercises?

Early in the year I was training similarly to what you're doing now; benching twice a week (but with a westside influenced program) and doing one other workout.

My situation was slightly different as I was recovering from a knee injury meaning I couldn't squat or deadlift on the third day.

I used it to some of the stuff that I'd been neglecting for a while - shoulder prehab, grip, wrists and neck work. Get in some highish rep GM's and back work first, then move on to the more specialized stuff. It worked well using that day to catch up some weak areas.

Assuming no injuries though, I'd probably use that day to train whatever isn't getting used on bench days. Squat or deadlift variation as the main exercise, maybe alternating each week for top set of 2, 3 or 5. High pulls, seated row, grip/wrists, abs.

Maybe throw in a couple of sets of leg press if you feel you need more work. I know a lot of PLers don't think much of the leg press, but I've always been a fan of a couple sets to failure at the end of a squat workout if there's some gas left in the tank.

Just some food for thought.

**roccodart440** · 12-10-2007, 11:37 AM

SOunds good guys. I'll do some back and shoulders as my primary stuff for the 3rd day and like mabo said add in some non bench related excersizes to keep everything else from withering away.

42gunz · 12-10-2007, 05:47 PM

i have benched 3 times a week in the past
2 days heavy
1 day light...active recovery

**roccodart440** · 12-11-2007, 10:23 AM

Quote:

Originally Posted by 42gunz

i have benched 3 times a week in the past
2 days heavy
1 day light...active recovery

I could never handle that.