Bench Help

Training Powerlifting
21

[quote]Atlas_Shrugs wrote:
This looks a little messy because I copied it in from Word. My max at the time was 285 so all of the weights are based off of that. Weeks 1 - 6 are based on 90% of your 1RM.

Heavy Bench Progression
Weeks 1-6: Start @255 lbs. 5 sets of 2; Go up 5 pounds each week
Week 7: 2 sets of 10 reps at 60% of your last working weight. That should be around 170
Weeks: 8 -12
Week Full Rep Set Full Rep Set Set with 1 board Set with 1 board Set with 2 board Set with 2 board

8 285x2 285x2 290x2 290x2 300x2 300x2
9 290x2 290x2 295x2 300x1 305x2 310x1
10 295x2 300x1 300x2 305x1 310x1 315x1
11 300x2 305x1 305x2 310x1 315x1 320-325x1
12 305x2 310x1320x1 325x1 330x1

Dynamic/Speed Progression
Weeks 1-12
? 5 sets of 3 of speed bench. 60% of heavy working sets each week.

Other movements on each day would be.

Heavy day
Close Grip bench with 2 board 4 sets of 3 reps
Weighted Dips 3x8
Cable Tri Pushdowns 3x10

Speed Day
Standing Barbell Military/Shoulder Press: 3x5 and one set of 10 (4 Sets total)
Flat DB Press: 3x10 ? Should be weight that you can press with good speed. Performed similar to speed bench
Bent Rear Delt DB Raise/Rev. DB Fly: 3x12
Standing Lat DB Raise: 2x12
[/quote]

thanks for sharing. I think i have to get my mindset ready. i have to set a tough tone with bench. it seems like my mind quit first every time. Another thing is that after finishing bench, tri becomes tired and weak, no heavy load again

22

Search for articles on bench set up too. I noticed gains just from the way I set my body, tightened my lats and traps and tucked my elbows. You’re right though, if your head isn’t there you’re doomed from the start. Try taking a week of de load at 70-75% and just destroying the sets with your best form. Get confidence back.

23

[quote]Atlas_Shrugs wrote:
Search for articles on bench set up too. I noticed gains just from the way I set my body, tightened my lats and traps and tucked my elbows. You’re right though, if your head isn’t there you’re doomed from the start. Try taking a week of de load at 70-75% and just destroying the sets with your best form. Get confidence back. [/quote]

bench off toe is pretty strict, but with less stability.
bench off heel is a bit hard for arch.
still trying which one is best for me

24

Read this article often. There is a lot of good information here.

25

[quote]Atlas_Shrugs wrote:
Read this article often. There is a lot of good information here.

great article, have read it b4