Goals: 500 Dead, 315 Squat, 225 Bench

Training Powerlifting
21

[quote]h0rsepwr wrote:

[quote]HeadofState2040 wrote:

[quote]h0rsepwr wrote:
I’ve NEVER been good at bench pressing and have come to terms with that. I guess I’m built to deadlift, so it’s my favorite lift to do.
[/quote]

I used to think that too considering that I had a really high deadlift compared to my bench. But I determined myself in the last 4 months to really fix it, and my bench press has gone up considerably (still not great, but getting there). In order to get mine to go up, I had to cut out a lot of my pull-up training. I bet if you were willing to exchange some of your deadlift or other lift time to your bench, you would get similar results. [/quote]

I try and do a lot of back work, because, and now this is embarrassing as hell, I can’t do more than one chin up or pull up. I figured my back strength was really hindering my bench progress. I’m trying to balance myself out since I am out of whack, but maybe a bench specialization workout is needed?[/quote]

I was in somewhat of the same boat, but I have decided that since this is the exercise I suck at I really need to do it. So, I started off doing 10 singles with a 1 minute rest between. Then I slowly added 1 rep PER WORKOUT to it (so 1x2 + 9x1, then 2x2 + 8x1, and so on). I’m still at the point where I’m only doing 21 total reps, in sets of 2s and 3s, but I can tell it’s helping.

I work out 3x week, and alternate between doing pull-ups one session and bent-over rows the other session.

22

^ I too do a few one rep chinups, then move to the chin-up assist machine. I usually do sets of 6 with 50 pounds taken off my weight, then sets of 4 with 30 or 40 pounds taken off my weight.

Then at the end I do a few negatives.

23

Well I hit 315 in the squat today for 4 singles. I was freaking pumped! The MILF’s on the treadmills looked at me funny when I let out a “YEEEAAAAHHHH!!!” on my first single.