Bench Press

[ston5]

Hi I am looking to get back to gym after 2 years off. I haven't lifted a single weight or ran during my time off, so needless to say I am a bit out of shape. I was wanting to know if someone could recommend a good bench press workout
that I could do several times a week that would put some lean muscle on me. My max bench press 2 years ago was 275 lbs. Thanks for the help.

[buzz]

275 is a good bench! I'd just do 5x5's for a while after such a long layoff. No point in doing any specific periodisation/peaking routines for a few months or so imo.

[aliquis]

Only bench press workouts? Sounds kinda weird.

But yeah, 275 lbs is a pretty nice bench so I guess you know what has worked for you before.

I got my best gains on chad waterburys 25 rep method which is whole body workouts 3 times a week I think, of which the chestwork is 25 total reps in whatever amount of sets with quite short rest and where each set is ended as soon as you start losing speed on the lifts, benchpress on one day, incline bench on another one and dips on a third.

Guess it's not that weird that doing something like 4,4,3,3,3,3,2,2,1 reps of benchpress one workout, same amount off inclines another day and same amount of dips yet another day where all lifts are as explosive as possible increase strength.

[devidmike]

how much do you weigh? i'm fairly sure you lost most of your strength since 2 years ago at 275 max.

if i were you.. i'd get a spotter, throw on 25's (95 lb total) - do a couple, see how it feels, then go from there.

I find it very comical when guys are like "yea.. i did this much several years ago".. and then they put too much weight on there and end up injuring themselves, and also look like a fool b/c their form is WAYYY off.

start over from scratch. put vvvvvvery little weight on there. i know it doesn't look impressive. SO WHAT! get your form down, and once you do that, then you can add weight accordingly