Almost exactly a month ago was my first powerlifting meet (March 22nd)… (I posted to footage here) I just wanted to follow up and share my new progress and ask for advice for raising my bench. My bench always seem to progress the slowest. Anyways I this was the peak week of my programming and I decided to max this week and here’s my new maxes after a month.
Age: 18 y/o
Bodyweight: 138lbs
Bench 215 was 205
Squat 330 was 295 (switched to lowbar)
Deadlift 430 was 405
Anyways just wanted to share my progress. I have video of all the new PRs I just have been too lazy to upload them to youtube. Any strength programs anyone would like to recommend for me to try, especially to improve my bench.
Agree, why change something that’s working.
However, for stubborn BP, try Sheiko or Smolov Bench routines. Just google it, yeah they work for natural lifters as well despite the high volume.
this program worked wonders for me before I switched to 5/3/1 (I had been stalled for months). the lifter is supposed to use an “everyday max”, so ~90% of a peaked 1RM. “forced reps” are either floor press, 2 board, or 3 board depending on what’s best for you.
week 12 is working up to a new 1RM, or competition. Theres a prescribed warm up for this program but it’s not included in this image for some reason. the author is Askold Surovetsky.
Thanks I’ll look into both of those. My bench has always seemed to lag behind as far as progression in comparison to everything else. I haven’t really stalled in my DL or squat, but have stalled a few times on my bench with different programs.
My stats are fairly similar to yours, although I’ve been able to get my bench up a pretty good amount lately. It started going up more when I actually reduced the frequency of upper body pushing to just one day a week. IMO, I think guys with longer arms are often times better off with less frequency and more bodybuilding type stuff.
One day a week I did my competition bench followed by close grip floor press using 531, and then I’d do isolation work for bis, tris, shoulders, and chest. I worked the back on squat/deadlift days and did facepulls/band pull aparts multiple times a week.
Not disregarding the high frequency stuff, but just wanted to throw another option out there…to confuse you!!!
[quote]MightyMouse17 wrote:
My stats are fairly similar to yours, although I’ve been able to get my bench up a pretty good amount lately. It started going up more when I actually reduced the frequency of upper body pushing to just one day a week. IMO, I think guys with longer arms are often times better off with less frequency and more bodybuilding type stuff.
One day a week I did my competition bench followed by close grip floor press using 531, and then I’d do isolation work for bis, tris, shoulders, and chest. I worked the back on squat/deadlift days and did facepulls/band pull aparts multiple times a week.
Not disregarding the high frequency stuff, but just wanted to throw another option out there…to confuse you!!!
[/quote]
I relatively short (5’5), but my arms are long for my body. I’ll be sure to consider this. I do find when I’m not fully recovered from a previous bench session and I try to bench again, my chest gets really tight and makes it hard to complete the workout.
