Road to a Bigger/Better Bench

[slinky]

Throughout my years in training, I have never focused on the bench. Basically have performed the bench in a "bodybuilding" style and have developed a decent amount of muscle; however, I now need to focus on it as I'm preparing to enter the world of power lifting.

I need a bigger bench. Recently purchased a pair of mini-bands and put them to use this past Wednesday (8-20-03).

Bear with me as I post the beginning of my "training log" for my bench training.

We (my bf and I) focused on dynamic effort on this particular day.

I kept my bench poundages real low and worked on explosion up from my "weak" point; which is at the chest.

135x4x4 (warm-up with 95x6)

Next: flat bench w/mini-bands
First time ever, just the bar and the bands for one set of 5.
Added 10lb plates: 4-5 reps for 5-sets

DB Incline presses done with palms facing, shoulder width; this recruits more of the lats/front delts.
40x5
37.5x4x5

Dips (bodyweight):
2x6 (by this time, I had no triceps and absolutely no delts)

Finished with explosive pushups w/bands:
3xwhatever I could punch out. (5-7 reps)


Note: I kept the feet flat on the floor -somethin I've never done before. Pwr_machine, I used as reference the vid of Bigguns to keep in mind where to place my feet.

Definitely felt a difference; more power. That's for sure. I had absolutely no issues at the chest this time around. Slowly working on the arch and I recruited more lats into my bench this time.

Next session: I'll go heavier.

 

[spatts]

Slinky, have a meet planned yet? Are you still going to do strongwoman? What about equipment (bench shirts, etc..)?


You rock.

 

[DBCooper]

Ya you rock, just do a meet so Spatts will quit bugging you lol. Good luck.

 

[slinky]

Spatts:

I KNEW you would ask about that. hehe. I have been planning on competing in a WABDL meet in Aberdeen (Wash. state) at the end of September. There's also another one here in Oregon in November. Now, which one is all dependent on when my bf can take another weekend off, as he works on Friday and Saturdays. And he's my rock, babee.

I just feel that since I need to gain some weight (LBM and I am sitting on 126-7 lbs.), that incorporating power lifting would be a great way to do this AND this training will also provide carry-over to strongman.

I gotta talk to you (and anyone else is welcome to chime in here) on bench shirts. WABDL allows for double denims (open back, velcro) - BUT I just observed my very first WABDL meet (first power lifting meet ever). The women in heavier weight classes were hitting 170lb benches in shirts (third attempts, no less). I've hit a 170 (no shirt) in the gym. I was sitting with Julie (Havelka) and Tod (Becraft) at the meet; they're trying to convince me to NOT wear a shirt at my first meet.

This is becoming a major dilemma. And one that I thought I had solved by deciding that I would get a shirt; 'cept it'd be a singly ply. Felt more "true" to myself that way. Until last weekend when we had no less than 6-guys stay at our place last weekend (T-Mag slumber party, if you will). One of 'em is a die hard Westside'r. And he showed me umpteen things to do with the bands (people, keep the minds clean here ) as well as TELL (more like, ORDER) me to get a Karin's double denim. Someone else had been telling me to get the Inzer double-d, but if my arm could reach over three states to slap him, it would have.

I know that I'm going to get a Metal squat suit - the one that is good for conventional deadlifts. The shirt, I'm still torn.

I can't believe you guys think "I rock". I was very hesitant in posting this, since my weights seemed sooooooo "wimpy" and just sad. But my bf and I are really working on overcoming that one hump of my bench: at the chest. It looks like I've nearly done it. Whew.

 

[DBCooper]

I would use a sgirt if you can get enough training and practice in with it, otherwise not knowing it would hinder you at your meet, why give up lb's to others when you can take them for your total? That bodyweight would put you in the 132's, one thing I would not do the first few meets is try to drop weight, just go to have fun and learn.

 

[slinky]

I would use a sgirt if you can get enough training and practice in with it, otherwise not knowing it would hinder you at your meet, why give up lb's to others when you can take them for your total? That bodyweight would put you in the 132's, one thing I would not do the first few meets is try to drop weight, just go to have fun and learn.

What you said about the shirt: yes. I've been told exactly that from others and it's been duly noted.

You'll also be happy to hear that I'm not at all concerned with my bodyweight. When I benched that 170, I weighed 121lbs. I am only concerned with increasing my lift poundages - and feel with the increased bodyweight, my lift poundages have nowhere to go but up and up. And this game is all about lifting heavy; not coming into a meet lighter. Er..somethin' like that.

DB: good words, thank you

 

[Screwball]

An option for competition is to open raw and then shirt-up.

Also, when speed benching it is usually easier to control the bar with a little weight on the bar with the bands. As band tension increases it becomes more difficult to control the bar. The stabilizers really take a beating. Try adding a little weight to the bar with the bands and let me know if it becomes easier to keep the bar from jumping around. Good luck!

 

[slinky]

Screwball: Thank you!

Never thought about that.

 

[slinky]

Today...went heavier:

Bench:

85x6-7 (warmup)
135x5
145x3
155x2
160x1
170x1
170x1
135x5
*While the weakspot of my bench, at the chest, has become even less of a issue; it still is ever present. My triceps are stronger then ever, once they take over in the bench, the bar flies up. Front delts: still need much work.

Decline Bench:
135x4x5
*worked my front delts with this one. Hoorah!

Dips:

Bodyweightx3x5


Felt great! Looking forward to the next session!

 

[Liftbig]

good workout. how do the dips feel on your shoulders, they always tore mine up, of course i weigh a significant amount more than you

 

[slinky]

Liftbig:

I've always liked dips. They're kind of a staple in my chest training.

I perform them, looking like I'm a downhill skier- head/shoulders very forward. Controlled eccentric, exploding concentric.

But yeah - you're mucho heavier than I.

 

[Liftbig]

But yeah - you're mucho heavier than I.

yeah by like a bazillion pounds.......tremendous.

 

[slinky]

"Bazillion Pounds"?!

Holy Godzilla!!!

BTW: Goals are for a 200lb bench by the end of November. I've been told that that's a moderate goal. Any thoughts? Anyone?

 

[Liftbig]

thats a good goal. you can do it. just train smart. and yes i believe it is a bazillion pounds, give or take

 

[pwr_machine]

I like your willingness and determination to get stronger. I look forward to watching you reach your goals. Keep it safe, train smart, and GET STRONGER!

 

[slinky]

Thanks pwr_machine.

A lot of this is stemming from the fact that I've never focused on bench at all in the past. Not "sexy" enough; deadlifts are sexy.

Anyhow, I want to now. I'll be a better strength athlete with a improved bench. AND I look forward to your input!

 

[pwr_machine]

AND I look forward to your input!

Thanks! You got it.