Increasing bench and squat ORM

[robigd]

Hi, I was curious as to what workouts would help increase my ORM in bench and squats. Me and my roommate made a bet last month to kind of motivate both of us to get back in the gym, and in 2 months, we are measuring out ORM on bench and squat, and I am looking for a natural advantage.

Any ideas?

My bench is at about 275 right now, and squat about 250.

 

[JT Iron]

ORM?

 

[JeSt3r]

one rep max?

 

[Backlash]

Try doing some speed work for both if you're not already. Speed bench and speed box squats. Use about 50-60% of your 1RM and do 10 sets of 2-3, working on exploding off your chest or off the box.

 

[robigd]

Backlash,

Thanks for the response. What exactly do you mean by speed bench? Like not resting between sets?

 

[lavi]

speed bench means moving the bar quickly

 

[robigd]

Do you think the 5x5 workout will benefit my max if I have 3 months until my roommate and I have our contest?

 

[Backlash]

Sorry I just saw this. For a speed bench workout, do 10 sets of 3 reps with whatever weight you can get 3 reps in 3 seconds with. Usually around 45-55% of your max 1RM.

If you have access to jump-stretch bands, you can lower the amount of weight on the bar and wrap bands around the bar, anchored to the floor with heavy dumbbells. That allows you to explode off your chest quickly, but still makes the lockout more challenging. Read the articles at www.elitefts.com - they will change the way you train (for strength).

 

[MsBeverlyHills]

on bench add a set of negatives @10% more than your ORM... squats- lower the weight & do speed squats-

 

[b fold the truth]

Have someone who is a squat and bench specialist...take a look at your form.

Strength takes years to build...fixing technique takes only a moment.

B True