Friday
Squat FBT
Dead 351 + singles
Bench 10x3 at 80% or 15x2 at 85% - will increase intensity over time.
Clean + Push Press
50 Chins
Abs and kettlebells when I am alive enough…
Will stick with this for a few cycles and see where I end up.
The form suggestions have already helped. Tonight was 5/3/x day for bench and I nailed 5 x 97.5kg (95% of my “true” max) plus a double at 105kg (my 1RM) and a couple more heavy singles. I was expecting 3 reps on my final set if lucky, so to bust that AND double my 1RM was outstanding. I won’t have suddenly got a lot stronger, so form is all I can put it down to.
Thanks a lot guys. Will check back in when I have a moderately manly bench in a year or two haha.
[quote]panzerfaust wrote:
Good suggestions regarding skullcrushers and body-building style triceps accessories. Because I train fullbody 3 x weekly I do have limited space to add exercises, but I will see what I can do. I had to drop weighted dips to fit in the Wednesday benching, but will try and figure out a way to include them again.
[/quote]
This is most likely your problem. In my experience, the bench is driven by upper body hypertrophy and for that you need to know a thing or two about BBing training. You need to get those arms, upper back, shoulders, and pecs bigger. You can try to get them bigger via more bench volume but I personally don’t like that approach.
I like high-frequency benching, but for that to really work, you need some muscles first.
Finding the right form/setup for YOU is crucial as well but that is typically an ongoing process.
Sorry I didn’t mention it in my other post so you could use it lol, but it goes hand-in-hand with the rowing position. A few cues I like to use are:
Squeeze the shit outta the bar and try to spread or bend it.
Think about an inverted row. Try to NOT let your shoulders rotate forward. Do this by squeezing your upper back/lats together as you lower the weight; lower the bar into your back, and at the same time this should raise your chest up to meet the bar. Not sure if that makes sense.
Basically, just picture doing an inverted row. As you row, as the weight gets closer to your chest/sternum, you arch and compress your upper back more and more and squeeze your shoulder blades together. Now, instead of your shoulder rotating internally like it’s on a hinge, it stays in the initial position and just gets squeezed back and externally rotated. By the time you touch your chest, it should feel like your head is going to pop off from being so tight and compressed.
Sorry for being so lengthy. Just want to make sure I do the best I can to get it across, which is tough for me verbally. Also, try doing band pull-aparts, spreading the band and pulling it at a downward angle.
I have problem on bench too…
When im using band around my wrists i feel so much more explosive but when i take the band off my setup fails again. I have to try thoe inverted rows with bands and still use band around wrist.
Anymore thinks you think would help?