Bench Press 5x5 For Chest Strength

Thank you for 50 subscribers! I hit 225 lb for the first time a few months back and figured I'd show how I did it using a 5x5 Bench Program. Highly recommended to improve your Bench.
Current PR's:
135: 24 reps
225: 1 rep
185: 5x5

[@LairdRoss]

Nice work mate and I hope you continue to progress

[@GottaLoveDepecheMode]

@Alan Grandman Wow congrats on the huge PR! If allowed, may I ask how you specifically run 5x5 for bench? Such as how many times a week do you bench 5x5, how many weeks until you test out your max, do you alternate between heavy and light days, etc.. I've been stuck on 190 for 2 months now and been wanting to push through this plateau. Thanks in advance if you do answer!

[@AlanGrandman]

Thanks. I don't do 5x5 anymore, as I have different goals now though I still bench and my PR now is 225x3. In order to break through your plateau try increasing your volume and try a deload. So if your max is 190 5x5 go back to 165 5x5 and from there make sure your eating enough/possibly add one more bench day per week. Then build up back to where you were and you should break your plateau. So for example it would be 165 5x5 Monday, 170 5x5 on Wednesday, 175 5x5 on Friday, then 180 5x5 on Monday, and so on. This time you should break through.

[@staywithme.....]

Do u have a link to your bench setup? Looks pretty neat!
thanks

[@AlanGrandman]

I'll make a video about it and post the links.

[@staywithme.....]

Alan Grandman when?

[@AlanGrandman]

czcams.com/video/_qRsv61BLnE/video.html

[@FLASHING9]

I want to start do this 5x5 program but i have a question. Do you increase weight as you go up with sets? Or do you maintain the same weight?

[@AlanGrandman]

You increase weight. It's always 5 sets of 5 reps. Let's say you hit 135 5x5 one week, the next time you do bench, you do 140 5x5, and so on. Up 5 lbs every bench session. I find that once every 3-5 days is the sweet spot.

[@FLASHING9]

Alan Grandman Got it! Thanks for answering so fast! Appreciate it! Gonna give this a try, i do full body compounds exercises for 1 month now and i’ve seen very good results. But i want to try this 5x5 program so i can introduce something new to my body because i dont want it to get used with the same movements i did!

[@afertsadefs]

How heavy did you start?

[@AlanGrandman]

For 5x5 I started at 135. When I first start benching was having trouble with 85 lb lol

[@seyithalat8808]

Bro what's the song @15:00

[@AlanGrandman]

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