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Post by vafireman on Dec 9, 2005 10:37:33 GMT -5
Hello all just introducing myself. Im a 24 year old firefighter and im just getting into benching for max. There is a group of firefighters that im a part of that will be going to the 2007 police and fire world games.We are all doind different events and I will be competing in the bench press competition. As of right now i weight 234, 6ft, 48 chest and 36 waist. My starting max as of right now is 330 so i plan to start training and useing that as my base. I want to compete in the 220lb class so i can be more competitive. So any good advise I will be more than happy to take. Im glad i found this site b/c its seems to be full of great people with alot of knowledge.
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Post by abebesheir on Dec 13, 2005 12:18:59 GMT -5
Hello and welcome to the forum! 330 is a nice raw bench... You'll find as you get deeper into competitive benching/powerlifting, that most guys your height carry a bit more weight. I wouldn't worry about cutting to make the 220 class. I would just eat sensibly and train hard and let your body decide it's own weight.
Just a few tips... even though you are planning on competing in a benching competition, it makes sense to do squats and deadlifts. They will build overall muscle mass and strength. Also work your upper back hard, a strong back means greater stability in the bench press. And try to enter as many competitions as you can (several a year) to get the 'feel' of competitive benching.
Good luck for the Police and Fire Games in 2007... I'm sure by then you'll be much stronger.
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Post by vafireman on Dec 13, 2005 14:39:34 GMT -5
Yeah I do lift legs, just not very heavy. I had to have my knee reconstructed about 2 years ago after getting hurt at work. Had a cadavar MCL, PCL, and ACL put into place. Thanks for the advice!
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Post by jimray on Dec 14, 2005 10:42:52 GMT -5
To improve my raw bench (500 at 47 years old), I do paused triples. When I can do 3 sets of 3, I move up 5 lbs.
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