I have a test in about 4 weeks for a police department. I need to bench 97% of my body weight (I currently weigh about 235) one rep on a flat bench. I’m currently somewhere around 70% I think (about 160lbs however that adds up) I’m working with a trainer (friend who’s been lifting for years) now but I wanted some other opinions as well.
I’m happy with the progress I’m getting over the last few months but it just won’t cut it in the time frame I have. Any recommendations on how to lose some weight and up my bench in this time frame?
Well some sort of cardio be it low intensity in the morning or some sort of interval training on a bike should help with fat loss. Look into really dialing in your form for the bench press - theres an article titled top tips for a big bench or something on this site.
After reading it i added about 15-20lbs to my max bench because i wasn’t doing things like keeping a strong arch, planting both feet square and squeezing the hell out of the bar.
Finally make sure you are working on very low reps for the bench to improve your strength. If you know a particular weak point in your pushing chain obviously address that, be it tricepts, deltoids, or chest but your limited time kinda makes it a problem.
Work on bench Pressing 3 times a week. Do some tri and delt work after 2 of those bench pressing work outs. Focus on low reps (so train with a spotter)
Search programs on this site, but they will all make you work with % of your 1RM. I would prob say stay above 80% 1RM (besides warm up)
Do 8x3 or something 1 day, and 5x5 another and 10x2 another day. try to add at least 5 lbs each week (more if you can). That will add 20 lbs right there so that puts you 180
Also, each super clean. NO JUNK FOOD WHAT SO EVER. dont be a pussy and suck it up for 4 weeks. Do cardio 5-6 days a week. 2-3 of those times 20 mins of HIIT cardio.
The goal is to drop weight, but still be able to keep your strength up. This is why I wouldnt recommend doin a total wrestling cut. The key will be to try to drop your weight down to equal out as best you can with your BP max
Just BP for these 4 weeks and eat healthy, try to drop weight.
work your BACK!
“you can’t shoot a rocket launcher out of a cannoe”
cutting weight, high intensity cardio, sprinting, cut the carbs…if its that much of an issue dehydrate? 228lbs isn’t that much…don’t let your mind make your fail
Push yourself hard!!!
also, look up good powerlifting benchpress form. get that arch and have good foot positioning.
ha my friend said the same thing. Thanks guys my friend made a plan for me and it sounds pretty much on the same lines as what you all are saying so I’m feeling pretty confident about it. Thanks for the help!