want more power

[uncle fester]

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

 

[Parabellum]

What problems are you having now? Be specific.

 

[uncle fester]

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.

 

[genarr3]

Your question is a big one.
You need to do some research, your question can't get answered on a single thread.

Check out some different PL programs, and of course hang around here.

 

[uncle fester]

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]

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.

 

[uncle fester]

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

 

[genarr3]

Re: 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.

You might think two years is a long time to have been training for, but it isn't.
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]

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

 

[donny]

mine too, I got an elastic thing to put on, really tight has helped a lot