not the best person to give advice on the bench but for max lifts i always like to do a heavy static beforehand, so in the squat i do a walkout with about 10-20% more than i can lift and deads do a partial lift.
I know you can’t do this in competition but works well for me and multiple sets of low reps to work up to the target weight.
STU
Well, last week was a bit of a f*ck up, ended up not training at all for a week and then came to test my maxes yesterday.
Squatting was going ok until my partner got to the bottom of his squat with about 95k on the bar and then proceeded to get stuck, kinda rolled the bar backwards, I caught it and let it down. At which point I thought, “hey, lucky escape” then he falls back and smacks me in the face with his elbow.
Well, after all that I made 120k in the squat, 155k in the deadlift and 80k in the bench. Now I was debating whether to post those numbers or not, because I have to face up to being such a wuss. But, I suppose it’s motivating if nothing else.
That’s a decent deadlift, I bet with some work on technique you could bring the other two up in no time. Have you read Dave Tate’s articles on squat and bench?
Yep, pretty much read every article on here and at elitefts I was pretty amazed how quickly my ab and lower back strength went up, by week 5 we were doing 95k on pullthroughs for sets of 8 and 75k on the ab pulldowns for 5 sets of 15.
Unless there is something glaringly obvious missing from my benching I think it’s just a case of working on explosiveness and bring up my triceps strength. Just gotta put in the hours. Still, only another 50 years training left.
Just wanted to say hi to those who posted on this thread and persuaded me to try Westside. I start training westside style in a about a week and a half and i am pretty excited about it. I have alot to learn so i am hoping that you guys can help me out when i have any queries. thanks again.
bikeboy