Please Scroll Down to See Forums Below uncle fester
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i am interested in any advice to up my strenth in the bench..ie rest, diet, supplements...currently bench speed on tuesdays w/ heavy tri's and rear delts....sat. heavy bench...flats, boards ect
want more power
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Parabellum
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What problems are you having now? Be specific.
uncle fester
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thnks 4 the reply
well i have been liftin real hard 4 2 years now and i dont think im where i should be strenth-wise. i'm 6'1 about 245-246...and gettin 315 X 3 reps. i eat 300-400 grams of protein per day and take creatine, glutamine and multi-vit every day..just think i missn something.
well i have been liftin real hard 4 2 years now and i dont think im where i should be strenth-wise. i'm 6'1 about 245-246...and gettin 315 X 3 reps. i eat 300-400 grams of protein per day and take creatine, glutamine and multi-vit every day..just think i missn something.
uncle fester
New member
thanks 4 at least responding...im just gettn impatient..i lift w/ 1 guy whose a 148 and has a 365 bench(with a shirt), but i do alot of west side stuff, boards, chains, bands ect.. and my bench is crap.. i think my protein is good and rest is there....dont know what 2 think
Parabellum
New member
Change things around and see how it goes. Nothing ios set in stone waht works for others may not work for you.
What problem areas do you have on the bench?
Where do you fail? You need to work the weak point and everything else will follow.
Post a few of your training logs or start a log here.
What problem areas do you have on the bench?
Where do you fail? You need to work the weak point and everything else will follow.
Post a few of your training logs or start a log here.
uncle fester
New member
running a 20 week cycle.... 5 weeks of 10 reps...4 weeks of 8 reps...5 weeks of 5 reps.....3 weeks of triples....3 weeks of doubles...all done on saturdays... id say my weak point is about 4-6 inches off my chest..but i do flats(no feet on floor) too...like i said just dont know what to think at this point
Re: thnks 4 the reply
Do some studing on proper bench press technique, and training routines.
There is no simple answer to this question. You need patience. Strength takes a long time to build.
You might think two years is a long time to have been training for, but it isn't.uncle fester said:
Do some studing on proper bench press technique, and training routines.
There is no simple answer to this question. You need patience. Strength takes a long time to build.
uncle fester
New member
benched on sat
well i tried to cut back on the assitance work i had been doing..that seemed to help but going w/ heavy doubles 4 the next 2 weeks is gonna b hard....my elbow is hurtin now
well i tried to cut back on the assitance work i had been doing..that seemed to help but going w/ heavy doubles 4 the next 2 weeks is gonna b hard....my elbow is hurtin now
goldenone
New member
uncle fester said:
Could be several things..speed,lats, teqnique etc...
Lats play a big row in the bottom of the bench. Hit your lats with exercises that are on the same plane as the bench. Barbell rows are good. Floor presses are another good exercise for working the bottom of the bench.
germandude
New member
Look into Russian complex sets (that's what we call em in Germany) This has increased my bench by 80 pounds (still way low at 225) but I started benching 2 years ago and I was forever stuck at 145 before I got on the PL train three months ago. It took me four weeks to 225 but I got to eager and stuck with it too long. So I'm still with 225 but soon I'll be higher. I'm aiming at 330 by the end of the year. (natural)
Try 3 weeks of the russian stuff. (basically you do speed and max effort work in one training session alternating 5 reps really fast 40% - 60% and 1rm. (You can get your 1 rm alot of times during one session with the speed work inbetween it works!)
Rest between sets is 4-6min (yes the 5 reps are considered a set) and total sets of each: working up from 5 during your first session to about 8 (10 if you don't get overtrained easily)). You train bench twice a week on that program. It is o.k. to do other lifts bit I would recommend not to include more than one heavy day a week alternating SQ and DL.
One week thereafter you do five workouts on cesecutive days at 6 sets and about 30%,50%,70%,50%,70% (1rm) with 1 1rm lift on the 70% days, then another three weeks and include rotator cuff /Cuban rotation e.g.) work if you don't already. That should get you to 400+.
Try 3 weeks of the russian stuff. (basically you do speed and max effort work in one training session alternating 5 reps really fast 40% - 60% and 1rm. (You can get your 1 rm alot of times during one session with the speed work inbetween it works!)
Rest between sets is 4-6min (yes the 5 reps are considered a set) and total sets of each: working up from 5 during your first session to about 8 (10 if you don't get overtrained easily)). You train bench twice a week on that program. It is o.k. to do other lifts bit I would recommend not to include more than one heavy day a week alternating SQ and DL.
One week thereafter you do five workouts on cesecutive days at 6 sets and about 30%,50%,70%,50%,70% (1rm) with 1 1rm lift on the 70% days, then another three weeks and include rotator cuff /Cuban rotation e.g.) work if you don't already. That should get you to 400+.
germandude
New member
The stabilisation week is important to keep the gained power. 6 sets of 5 reps. Forgot to say that.
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