I�??m due to try a 125kg Bench tomorrow.
My Bench training is Westside influenced; I do ME on Tue & RE / DE on Fri.
I�??m coming back from shoulder probs, so I also do quite a bit of prehab.
My ME approach is along these lines:
Week 1, BP for a 3RM (28�?? grip)
Week 2 BP for a 1RM (28�?? grip)
Week 3 BP for a 1RM (28�?? grip)
Week 4 ME for a 3RM (Floor press, med grip)
Week 5 ME for a 1RM (Floor press, med grip)
Week 6 ME for a 1RM (Floor press, med grip)
Week 7, BP for a 3RM (28�?? grip)
Week 8 BP for a 1RM (28�?? grip)
Week 9 BP for a 1RM (28�?? grip)
Week 10 ME for a 3RM (Board press, 28�?? grip)
Week 11 ME for a 1RM (Floor press, med grip)
Week 12 ME for a 1RM (Floor press, med grip)
Week 13, BP for a 3RM (28�?? grip)
Week 14, BP for a 1RM (28�?? grip)
Week 15, BP for a 1RM (28�?? grip)
So far so good, I guess I’ll plan in a break soon, either a week off or some low stress higher rep work.
[quote]legacyfighter wrote:
Does anyone know any exercises that will help to tighten up the shoulder socket, that seems to be my limiting factor in the bench press right now. In one month i went from a max of 225x4 with a max of 265 to 255x4, but only went up 275, but my shoulders have been killing me.
I have dislocated my right shoulder 14 times and my left shoulder 7, mostly 2 years ago in wrestling but a couple times last year also. I just need some more workouts to tighten up my shoulders.
Is there anything other than facepulls, chinups, and rows?[/quote]
I know what you mean, although my shoulders don’t sound anywhere near as bad as yours, in terms of injuries.
I think the exercises to do, to try to prevent shoulder injuries are-
rear delt flyes
bent over rear delt flyes
DB power clean
DB side laterals
does it dislocate while benching?!?! if so. . jump off a bridge
isometric work for one movement in all the main plains of movement: dips, chins, face pulls, military press/ overhead dumbbell press etc,but Divide each exercise into 3 or 4 portions and do iso�??s (5+ secs hold) on each, on each rep.
this will improve the postural endurance of the muscle and the integrity of the shoulder in all planes of movement. . should help
I’ve hit 285 at 215, I’m dieting right now though so I won’t be hitting any PRs soon. I think once I start eating enough again I may be able to hit 300 within a year of lifting. I’ve been going at it for about 8 months. I’m cutting for 2, so I’ll have two months to put 15 pounds on my bench if I don’t lose strength.
[quote]bryan.kav wrote:
does it dislocate while benching?!?! if so. . jump off a bridge
isometric work for one movement in all the main plains of movement: dips, chins, face pulls, military press/ overhead dumbbell press etc,but Divide each exercise into 3 or 4 portions and do iso�??s (5+ secs hold) on each, on each rep.
this will improve the postural endurance of the muscle and the integrity of the shoulder in all planes of movement. . should help
I already do some of this, but without isometric holds, just lifts. Been doing rear delt flies instead of facepulls, dont know which is better though.
Mainly i think it is upper back tightness that i need to work on rather than deltoids, but i know it cant hurt to do shoulder work. The reason i say this is that, i dislocated my right shoulder so bad that it ripped one of my rhomboids off of where it attaches. it was either a complete muscle tear or a tendon tear, they never actually told me.
P.S. it has never dislocated while benching, only while wrestling and playing football.
I have hit 290@205bw. I am currently working on getting my bodyfat percentage down. Once I get somewhat lean, I will build back up and pass the 300 barrier.
So happy just found the thread…
I just finished a 3 weeks cycles of Wsfsb(defranco), here what i did;
week 1 = 5 reps max
week 2 = 3 reps max
week 3 = 1 rep max
My 1 rep max is currently 250 on the bench, been training Defranco way for a while now but never did the speed (dynamic ) bench day, Will it be a good idea to include it in my template ???
Another question; I saw on the thread some peoples did Sheiko program, will it be a good idea to give it a go ??
Some Stats if can help you;
196lb at 12 to 15 %bf
Personnal best right now;
-bench 250lb
-box Squat 350lb
-Sumo Deads 350lb
you did it with out the dynamic day? thats a common mistake made by people but its there to improve explosive strength and rate of force development. . .put it in and you’l make progress
[quote]bryan.kav wrote:
you did it with out the dynamic day? thats a common mistake made by people but its there to improve explosive strength and rate of force development. . .put it in and you’l make progress
squat more
[/quote]
wsfsb doesn’t have a dynamic day for bench. He didn’t make a mistake.
[quote]Pemdas wrote:
bryan.kav wrote:
you did it with out the dynamic day? thats a common mistake made by people but its there to improve explosive strength and rate of force development. . .put it in and you’l make progress
squat more
wsfsb doesn’t have a dynamic day for bench. He didn’t make a mistake. [/quote]
ah that stings lol i didnt actually put two and two together there oooops but dynamic days are a must in my opinion
The reason DeFranco doesn’t have a dynamic upper body day in the programme, is that his “skinny bastards” might not be lifting much anyway, so there is no need to concentrate on speed at the moment, more strength.Which is created through building muscle on the repetiton method aswell.
But he does say, “I even do the repetition method for my pro athletes during the off-season, to build muscle again, which was lost during the season”.
I have been pushing for a 300 lift for what seems forever! I have really wanted the 300 bench, 400 squat and 500 dead for the last year or so. In the last 3 weeks I hit both the squat and dead (well 495 for dead)
but my max bench is 285.
I am currently doing Dave Tate’s Maximal Strength Program and feel great about the progress I have made. I am supposed to max again in 2 weeks, the only problem is I am on vacation next week which will make it hard to find a gym with some decent weights. I will try my best and hopefully I will hit the 300 bench upon my return!
I’m shooting for 300 also - well slightly over, 308 being the magical 3 plates since the 20kg plates here are 44lbs, not 45lbs.
I came soooo close back in 2005 managing 137.5kg one week but failing 140kg the week after - I think I psyched myself out of it, I remember being all nervous for an entire week and all I could think about was the lift! Oh well, that was when I was 95kg and had shoulder problems.
Today I’m 83kg, shoulders are fine and I just put up 120kg after following a 7wk program, a gain (or re-gain if you want to be picky) of 20kg after a long holiday.
I’m shooting for 300 also - well slightly over, 308 being the magical 3 plates since the 20kg plates here are 44lbs, not 45lbs.
I came soooo close back in 2005 managing 137.5kg one week but failing 140kg the week after - I think I psyched myself out of it, I remember being all nervous for an entire week and all I could think about was the lift! Oh well, that was when I was 95kg and had shoulder problems.
Today I’m 83kg, shoulders are fine and I just put up 120kg after following a 7wk program, a gain (or re-gain if you want to be picky) of 20kg after a long holiday.
20kg left to go![/quote]
i know the 3 plates either side is a killer. .
do it with a loada 15’s or 10’s. . remove the psychological aspect of ‘3x 20’s each side’ sounds silly but works because it doesnt ‘look like 140’ im lying in my 1rm mines 140 kg aswell @72kg bw i rounded up seeing as everyone deals in pounds on the site!
Ok guys, just a quick update on my bench quest. I put up 310 a few months ago and 315 is what has been eluding me up to this point on my attempts. Last Monday I put up 275 for five solid reps and stalled halfway up on the sixth. I will try maxing again here in the next week or two and report back.
