Adding 15 lbs to Bench in 6 wks

Training Powerlifting
61

[quote]Modi wrote:
dankid wrote:

Given that he only has 6 weeks, and looking at his current workout, I strongly feel that he needs to cut down on the volume (especially on accessory lifts). Whether or not he takes it all the way to singles or maybe 5x3, thats up to him, but the workout he listed has a lot of extra stuff thats probably holding him back.

But its not like adding 15lbs to a 210 bench is 6 weeks should be that hard.

Wait, so you strongly feel that he needs to cut down on his volume (especially on accessory lifts), but that he doesn’t need to taper for the meet?

Why would he need to cut back on his volume in order to make progress in his training, but not need to do the same thing leading up to the meet? That doesn’t make a drop of sense.[/quote]

Actually it does make sense. He currently has stalled. So cutting back on volume would be a good step to get further gains. He’s also currently training bench 3x per week. Cutting that down to 2x will help a lot with recovery. If he’s training with less volume, less freuquently, and takes one easy workout before his meet, he’ll be fine.

Learn to think for yourself… Seriously.

62

[quote]dankid wrote:
Im sorry Bro, I dont care how strong you think you are, or how weak you think I am; YOU ARE A FUCKING IDIOT, with poor ass reasoning skills.

In a sport like powerlifting or weightlifting where technique is highly important, the number of reps per set should be kept low, regarldess of the volume and intensity.[/quote]

What are your qualifications? How many PLer’s have you trained? Do you train with other powerlifters? Have you ever even competed in a meet? Do you have years of experience in getting strong?

You need to knock this shit off. Your own arrogance is potentially steering someone in the wrong direction. You’re also being highly disrespectful to those who have experience.

OP, I wish you the best of luck at your meet.

63

[quote]Modi wrote:
dankid wrote:

Given that he only has 6 weeks, and looking at his current workout, I strongly feel that he needs to cut down on the volume (especially on accessory lifts). Whether or not he takes it all the way to singles or maybe 5x3, thats up to him, but the workout he listed has a lot of extra stuff thats probably holding him back.

But its not like adding 15lbs to a 210 bench is 6 weeks should be that hard.

Wait, so you strongly feel that he needs to cut down on his volume (especially on accessory lifts), but that he doesn’t need to taper for the meet?

Why would he need to cut back on his volume in order to make progress in his training, but not need to do the same thing leading up to the meet? That doesn’t make a drop of sense.[/quote]

i love it when you get all testy… errrrrrrrrr!!!

64

[quote]maraudermeat wrote:
i love it when you get all testy… errrrrrrrrr!!!
[/quote]

Come on Maraudermeat, I know you are really wanting to throw down. Lets see it

65

[quote]dankid wrote:
Modi wrote:
dankid wrote:

Given that he only has 6 weeks, and looking at his current workout, I strongly feel that he needs to cut down on the volume (especially on accessory lifts). Whether or not he takes it all the way to singles or maybe 5x3, thats up to him, but the workout he listed has a lot of extra stuff thats probably holding him back.

But its not like adding 15lbs to a 210 bench is 6 weeks should be that hard.

Wait, so you strongly feel that he needs to cut down on his volume (especially on accessory lifts), but that he doesn’t need to taper for the meet?

Why would he need to cut back on his volume in order to make progress in his training, but not need to do the same thing leading up to the meet? That doesn’t make a drop of sense.

Actually it does make sense. He currently has stalled. So cutting back on volume would be a good step to get further gains. He’s also currently training bench 3x per week. Cutting that down to 2x will help a lot with recovery. If he’s training with less volume, less freuquently, and takes one easy workout before his meet, he’ll be fine.

Learn to think for yourself… Seriously.[/quote]

Are you fucking kidding me? Who are you? What have you ever done?

I think his training volume is too high, so yes, I think cutting it back will help him too. But that’s exactly the same reason that he should taper before the meet. The decreased volume will aid in his recovery and set him up for a successful meet.

Your advice (for someone with a 210 Bench) was to drop back to to 195 for 5-10 singles and 5lbs a week leading up to the meet. This would have him hitting PR’s for the 3 weeks leading up to the meet. Not just for a single, but for 5-10 of them? Do you have any concept of how far he would drive himself into a hole doing that? So what, then just take an easy day right before the meet, and he’ll be fine?

The biggest problem is that you come across as being so confident in your advice that some people are probably going to listen to you. Do everyone a favor and only talk about what you know about.

66

[quote]Modi wrote:
Your advice (for someone with a 210 Bench) was to drop back to to 195 for 5-10 singles and 5lbs a week leading up to the meet. This would have him hitting PR’s for the 3 weeks leading up to the meet. Not just for a single, but for 5-10 of them? Do you have any concept of how far he would drive himself into a hole doing that? So what, then just take an easy day right before the meet, and he’ll be fine?

The biggest problem is that you come across as being so confident in your advice that some people are probably going to listen to you. Do everyone a favor and only talk about what you know about.[/quote]

NO.

Either way, he’ll be training with singles up to the meet, and he’ll know what he can do going into the meet. If he’s hitting 220 for 10 singles the week before the meet, or even 225 for 10 singles, he’ll know that he can at least go knock out 225. Skipping one heavy workout, is basically like taking a week off when you are training bench 2x per week, and one of these sessions is heavy. I see no reason to taper or to take more than this amount of time off before the meet; ESPECIALLY FOR SOMEONE AT HIS LEVEL.

67

[quote]ALKoHoLiK wrote:
maraudermeat wrote:
i love it when you get all testy… errrrrrrrrr!!!

Come on Maraudermeat, I know you are really wanting to throw down. Lets see it[/quote]

i don’t give unsolicited advice anymore… too many trolls come in and tell me i’m wrong. i just jumped in to pester Modi a bit. He’s been away for awhile and has a boo boo. The boo boo has made him a bit cranky. And when i say cranky i mean sexy… but not in a ghey way.

68

[quote]Modi wrote:
dankid wrote:

Wait, so you strongly feel that he needs to cut down on his volume (especially on accessory lifts), but that he doesn’t need to taper for the meet?
[/quote]

All dankid does is regurgitate the things he hears on the internet, so there is bound to be some contradictory stuff in there. I doubt he has ever competed or trained with real lifters.

69

I love how the guy currently has a 210 max, and dankid’s advice is “Do 10 singles of 220.” Awesome.

70

[quote]PublickStews wrote:
I love how the guy currently has a 210 max, and dankid’s advice is “Do 10 singles of 220.” Awesome. [/quote]

I love how the IQ of the average T-Nation member is pretty much zero. Learn to read.

71

[quote]austin_bicep wrote:
Stronghold wrote:
dankid wrote:
Stronghold wrote:
dankid wrote:I dont care how advanced someone is, if they are training for an even that revolves around getting the most weight up for a single, then their training better revolve around singles.

This is far from correct.

Ok so most powerlifters and weightlifters are training wrong by doing mainly singles, doubles and triples?

You don’t know what the fuck you are talking about. “Most powerlifters and weightlifters” are using volume/load progressions of some sort in their training, not hitting max singles 50 weeks out of the year and hoping to magically get stronger.

Hit the nail on the head bud.[/quote]

Yup. I stalled tough training like that until SH showed me the light. I’ve gotten much largert and strogner since then.

72

[quote]dankid wrote:
PublickStews wrote:
I love how the guy currently has a 210 max, and dankid’s advice is “Do 10 singles of 220.” Awesome.

I love how the IQ of the average T-Nation member is pretty much zero. Learn to read.[/quote]

Dankid. If you got hit by a car, I would spit in your casket.

73

[quote]zephead4747 wrote:
dankid wrote:
PublickStews wrote:
I love how the guy currently has a 210 max, and dankid’s advice is “Do 10 singles of 220.” Awesome.

I love how the IQ of the average T-Nation member is pretty much zero. Learn to read.

Dankid. If you got hit by a car, I would spit in your casket.[/quote]

I wouldn’t waste my spit on you.

74

First off Zephead, you need to check your log. You haven’t logged in 8 days… Come on mang

Second, OP you have a bunch of opinions in this thread and more than enough to make a conclusion. If you are still confused there are a plethora of other places to learn (Or articles on this site as well) that will get you where you need too

Good luck

75

[quote]goochadamg wrote:
dankid wrote:
Im sorry Bro, I dont care how strong you think you are, or how weak you think I am; YOU ARE A FUCKING IDIOT, with poor ass reasoning skills.

In a sport like powerlifting or weightlifting where technique is highly important, the number of reps per set should be kept low, regarldess of the volume and intensity.

What are your qualifications? How many PLer’s have you trained? Do you train with other powerlifters? Have you ever even competed in a meet? Do you have years of experience in getting strong?

You need to knock this shit off. Your own arrogance is potentially steering someone in the wrong direction. You’re also being highly disrespectful to those who have experience.

OP, I wish you the best of luck at your meet. [/quote]

x2

76

[quote]ALKoHoLiK wrote:
First off Zephead, you need to check your log. You haven’t logged in 8 days… Come on mang

Second, OP you have a bunch of opinions in this thread and more than enough to make a conclusion. If you are still confused there are a plethora of other places to learn (Or articles on this site as well) that will get you where you need too

Good luck [/quote]

Another thing that nobody mentioned. At the meet, talk to others and try to make friends. You might be able to find a good training partner in your area, or better yet a gym full of guys that can help you out.

77

Progress again! I lifted a 220 PR today. Dave Tate’s bench technique and 54321 is working.

Thanks to those who told me to train with the strong guy at my gym.

78

Nice work! Keep it up and shoot past your original goal.

79

I’ve done smolov jr. a few times, and lately my cycles have been with half the volume. I’ve added 51lbs to my bench over the last two years. The most I ever did in a one month period was 16lbs, but then I also ate a lot of food. First time you do the program, it is advisable to lower the pre-rm a bit.

80

One thing I have done in the past to increase my bench (and what others I know have tried and were successful with) is at the end of your max day (for me 3 rep max day) do a set with a plate on either side for max reps.

It won’t necessarily get you where you want in your time frame allotted but over time I have found doing this has helped significantly, with the goal being to increase by 1-2 reps each week. When I first tried them I got 2 plates for 16 reps. Within 11 weeks I did 34 reps and my three rep max went up like crazy. I’m not sure why this seems to work but it does. Give it a go. Good luck.