My wife is very interested in competiting in powerlifting. She has only been training a few months so still has a way to go before first meet. My question however is that recently we have not been able to train with each other so she has no partners to train with and is very uncomfortable with practicing the Bench Press alone.
So we have been trying to come up with safer or a more comfortable way for her to practice the movement. I have come up with two options and would like advice on which is better or if you have a better idea please dont hesitate to mention it.
Flat Bench DB Press Keeping the Hands in a position similar to that of a Barbell.
Using a Smith Machine for Flat Bench and then use dumbells for rest of accessory moves to really hit her stabalizer.
She is essentially using a modified 5 by 5 program for her Bench ie…
50 x 5
55 x 5
60 x 5
65 x 5( challenging )
70 x 5( very challenging)
then usually Incline DB Bench, Side Laterals, Triceps Extensions.
Height: 5’1"
Weight: 130 ( looking to compete around 115 )
Squat: 125lbs
Bench: 85lbs
Dead: 165lbs
[quote]Reed wrote:
My wife is very interested in competiting in powerlifting. She has only been training a few months so still has a way to go before first meet. My question however is that recently we have not been able to train with each other so she has no partners to train with and is very uncomfortable with practicing the Bench Press alone. So we have been trying to come up with safer or a more comfortable way for her to practice the movement. I have come up with two options and would like advice on which is better or if you have a better idea please dont hesitate to mention it.
Flat Bench DB Press Keeping the Hands in a position similar to that of a Barbell.
Using a Smith Machine for Flat Bench and then use dumbells for rest of accessory moves to really hit her stabalizer.
She is essentially using a modified 5 by 5 program for her Bench ie…
50 x 5
55 x 5
60 x 5
65 x 5( challenging )
70 x 5( very challenging)
then usually Incline DB Bench, Side Laterals, Triceps Extensions.
Height: 5’1"
Weight: 130 ( looking to compete around 115 )
Squat: 125lbs
Bench: 85lbs
Dead: 165lbs[/quote]
Have you checked to see if there is a powerlifting gym in your area?
In my experience 5x5 is the best way to build strength for newbies. Use the same weight for all 5 sets and move up 5-10 pounds each week if you can complete all 5 sets of 5. If you get say 5,5,5,4,2 with 225 on bench than stay on 225 until u can get 5 reps on all 5 sets. I use this if i have a layoff from lifting due to a field exercise or something. Does wonders for building your base back up.
Sullyman I agree as she has made awesome gains in just two months squat is up from empty bar for 3 bench we actually had to start her off with a 25 lbs fixed barbell for only 4 reps at a time and her deadlift was only 95lbs so she has come along way but, the question is not so much about the actual training style as much as it is she currently has no training partners and for the next 3 months I am stuck in fort benning GA and she is in Trenton GA about hour drive and is afraid to bench heavy or even moderately with a standard barbell as she is worried about getting stuck under the bar due to not having a steady partner to lift with.
Honkey Kong- There was a powerlifting gym in Chattanooga TN its roughly a 45 min drive from her Called The Power Pit Barbell Club it was run Jesse Rodgers the SPF president but every time I try to call or contact them ( phone email or facebook) I never get a response and I am not sure if they are open which sucks because I loved training there before the military best gains in the world and dues were 30 dollars a month and gave you a key to front door. At the same time for her though 45 mins drive to train 3 times aweek maybe a bit far but, if its the only feasable way then so be it she is going to have bite the bullet I guess.
Does she train at a commercial gym? If so, I propose these two options: bench in a cage where she can set the safeties and slide out if she gets pinned or ask for a spot. I have regularly done both. If she asks for a spot, make sure she asks someone who looks like they know what they’re doing and have her give specific instructions. I am not a huge fan of the smith as I find that increased strength does not necessarily translate since the smith takes the stabilization out of the lift since it’s a fixed plane.
[quote]VTBalla34 wrote:
It would be easier to give advice if we had a picture of her…you know, so we know what we’re dealing with here.[/quote]
LMFAO!!! and she has to hold a shoe so we can tell body fat % lol…( “rate my physique” thread reference)
good stuff man… I wish my ol lady would get into PL… she gets all pissed off at me when I yell at her to lift the weight and cheer her on. Or when I shit talk her a little bit and then congratulate her when she finishes a set. She’s just embarrassed I guess. chicks… pfft.
She is essentially using a modified 5 by 5 program for her Bench ie…
50 x 5
55 x 5
60 x 5
65 x 5( challenging )
70 x 5( very challenging)
[/quote]
This doesn’t make sense to me. By the time she’s up pressing her 5rm, she’s already done 20 hard reps more than 70% of that!!
50x5
60x5
70x5
She may just find that 3rd set isn’t so challenging anymore. If she has more in her, then drop the weights and get in some volume, OR maybe do a few more sets with 70.
Kpsnap- that’s what when is going to have to she is just shy and didn’t want to have to ask some one to spot her but I don’t see any other real options. Honestly one of the reasons she wants to try a PL meet is so she has to get out in front of people and break out of shell.
Strengthdawg- yeah she is still getting used to all the yelling and being around the guys but she is starting to have fun and is coming around thanks for all the advice everyone. And I will see if I can get her to take a photo with a shoe… does it matter what kind lol.
[quote]Reed wrote:
Sullyman I agree as she has made awesome gains in just two months squat is up from empty bar for 3 bench we actually had to start her off with a 25 lbs fixed barbell for only 4 reps at a time and her deadlift was only 95lbs so she has come along way but, the question is not so much about the actual training style as much as it is she currently has no training partners and for the next 3 months I am stuck in fort benning GA and she is in Trenton GA about hour drive and is afraid to bench heavy or even moderately with a standard barbell as she is worried about getting stuck under the bar due to not having a steady partner to lift with.[/quote]
I’ll be at Benning come January. Then I’m across the state to Fort Gordon.
Anyway, I would just tell her to work with weight she KNOWS she can own. Most females are really good at repetition work with submaximal weight, so she should be okay as long as she’s smart about it. Otherwise, why can’t she just ask a random person for a spot? Just make sure she knows to not ask the 105lb guy curling in the squat rack, and that she tells the spotter EXACTLY how she wants the spot/handoff to be done, and she should be fine.