Shattering your BNECH PRESS barrier!

[BodybuildingUniverse]

Shattering your BENCH PRESS barrier!

Just a heads up to anyone that hasn't tried this - when training for my last powerlifting meet I implemented static holds. This involves loading the bar at the end of your bench workout with 120% or more of your max. I did this over 10 weeks and let me tell you, it is a mind game, but lifting big iron is definitely about mind over matter. The bottom line is that the stronger I got in my training the more I would add to my static sets. My normal training poundages just felt light, very light. 2 sets of 10 second holds (have a good spot nearby and for your liftoff) over 10 weeks I went from a 315 to a 385, just missing 405 ( I was using 455 or so for my statics). Not a great bench but I really felt like the statics did a lot to get that number up. Hope this simple addition works for some of you!

 

[Heavy Weight Champ]

Thanks for the tip bro

 

[Deciever]

i started dpoing those yesterday... my max is 185. i worked my way up to 300 for 6 seconds, i'l be doing them every week .. hopefully my bench will sky rocket.. im thinking about doing the same with squats

 

[dude]

Thanks for the tip. I was just trying to think of new ways to add onto my bench. Although, my real problem is squats. Do you have any good tips for increasing my squat poundage?

 

[b fold the truth]

heavywear: Did you do this with 120% of your shirted max or your raw max? Just trying to gage this so I can try it in the future.

B True

 

[BodybuildingUniverse]

I calculated it based on raw numbers, equipment was kind of an unknown since I was competing in a shirt I had never used before. I also lately have been ending my squat workouts with walkouts of 545 or so (my max is 500). Seems to really help make those sets in the 400s not feel bad at all. I just take it out of the rack, step back like I was going to squat, take a deep breath and then re-rack it. Just getting the FEEL...

 

[b fold the truth]

I remember standing up with 805 in my rack...and was in a lot of pain. That 700lb yoke that we have to walk/run with...isn't fun either.

I will have to try those static holds...next time I get back to the bench press. All of this overhead work is making my chest say bye bye.

B True

 

[Deciever]

i picked 335 out of the rack (max is 265) for squat, and then did 15 quarter squats and it felt as if my spine was going to shoot out my ass

 

[rippedtrojan]

static hold as in hold the weight at full extension right?

 

[I'D RATHER BE DEADLIFTING]

Yes.


Jake and B-Fold, how would you guys incorporate those into a Westside split? Would I do those after ME work?

 

[WannaBPowerful]

What exactly are you guys doing?

I have a decent amount of experience, but i have no idea what you guys are talkinga bout for bench. Can some explain in depth what it is you guys are doing? Sounds like it puts a tramendous amound on your bench. I would love this. THANX

 

[b fold the truth]

I might do them once in a blue moon after either ME or DE day. I would not do them very often...repeat..."I" would not do them very often.

B True

 

[WannaBPowerful]

Just replying again...

Hoping someone will answer my question above.

 

[mekannik]

Poliquin had an old article regarding quats similar to what you are discussing. Load up with 120% of your max - squat down up to 1/4 of the way down - hold for 8 seconds - rack it. Builds up your confidence and nervous system to handle the heavier weight.


HEAVYWEAR - when doing your static holds: elbows locked or at 95% of extension? time? consecutive reps?

help a brother out - I've been stuck @ 325.... and it's starting to get old....

 

[BodybuildingUniverse]

Yes, the elbows are fully locked. In fact, when you get in the 150% or so range if those elbows break and you dont have a decent spot you may be in trouble.

wannaB: what we are talking about is just HOLDING the weight for a 10-second count. Not pressing it one bit. Over time, you begin to get used to handling these much heavier weights and your normal bench weights dont feel like anything. And we ALL know how a heavy feeling bench can mess with your mind before you go to press it.

As far as implementing it into a westside routine I have no idea. I did it only once per week for 10 weeks in preparation for a powerlifting meet.

b-fold: walking out with 8 is some scary shit, eh? Hard to believe there are guys 165 pounds almost at that mark (766 now I believe - yikes!)

 

[brianmincher]

I have gone over 600 with the static bench hold, and walked out 750 the other day. both felt very very heavy, but they made working weights feel like nothing. I am going to try them this cycle at the end of speed work instead of doing a couple of heavy singles.

WannaBPowerful,

A static bench hold is just taking the bar out of the rack, and holding it at lockout. A walkout is just taking the squat bar out of the rack, and setting up like you are going to squat, but without actually squatting.

B

 

[blaster220]

Good advice... in fact, that's karma worthy advice!

 

[BodybuildingUniverse]

well whaddaya know, got me some karma!