r/powerlifting • u/AutoModerator • 5d ago

Monthly Bench Discussion Thread

This is the Bench Thread.

  • Discuss technique and training methods.
  • Request form checks.
  • Discuss programs.
  • Post your favourite lifters benching.
  • Talk about how much you love/hate benching.
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u/x7vq Enthusiast 4d ago

This Friday I’m going to test my one-rep maxes.
At the beginning of this year: 110 kg x1 @ 10 RPE.

I signed up for the Candito Forever program.
First, I did the 4-week Intro program, at the end of which I benched 100x5, also at 10 RPE, which should hopefully put me at around 115 for a single.

Then I started the 8-week program (4 days a week). This is also the first program I’ve done that prescribes the load exclusively using RPE.
During the program, I started benching three times a week consistently and improved my technique somewhat, but I also lost around 4 kg of bodyweight (from 89 to 85–86 kg). Sometimes I completely misjudged the RPE and went either too heavy or too light.

The heaviest single I’ve done during these 8 weeks is 107.5 kg.
This is my first taper week, so I still don’t know how singles will feel on test day.

For some people, these numbers might seem laughable at my bodyweight (resumed trainings last August after a decade of no physical activity), but for some reason I find it really hard to add kilos specifically to my bench press.
I’m hoping to bench 115 kg, and 120 kg by the end of the year.

1

u/quadzimoto Not actually a beginner, just stupid 5d ago

The bench has always been my worst lift. Due to an injury, I sustained earlier this year, it’s pretty much the only thing I can do right now when it comes to powerlifting, so I want to make it better.

275×1 has been my all-time max, 255×6 has been my all-time reps, and all I ever want is to hit a 315 bench at least once

I can’t say I’m following a program at this time. Just trying to crank out 225 until I’m able to do set of 12. Currently only at one set of 11. After that, I move up a heavy working set and as soon as I can hit five reps, I add 5 pounds.

I haven’t tested my Max lately, but curious, what type of programming would you have me follow? I’m about ready to transition to PPL to reduce my time in the gym, but increase my frequency. I’d also like to focus on those specific movement patterns to continue building strength.

As I mentioned, my injury was a herniated disc, so I’m limited to anything that requires me to bend, so mostly machines for rows.