howdy1
Junior Member
Posts: 98
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help me
Feb 7, 2006 13:31:50 GMT -5
Post by howdy1 on Feb 7, 2006 13:31:50 GMT -5
here is the problem, I do not do other competitions other than bench, but I enjoy still doing squat and deads. Now the main problem is that I kick butt in legs but my bench is horrible, I could do like 450 plus on squat and just as much on deads, but my bench is like only 245 I have tried everything to raise it, I need a good routine for the week to do to raise it so I can compete with some force.
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Feb 7, 2006 13:54:07 GMT -5
Post by Deleted on Feb 7, 2006 13:54:07 GMT -5
I'm not sure how much you expect to improve with only one week's worth of training. Having a 6 to 10 week training cycle is more conducive to realizing decent gains. What are your goals?
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howdy1
Junior Member
Posts: 98
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help me
Feb 7, 2006 14:37:39 GMT -5
Post by howdy1 on Feb 7, 2006 14:37:39 GMT -5
let me refraise that, for the week I meant to do week to week, did not mean just one weak, my mistake. I just want to get up to the three hundreds and improve. I need a good cycle.
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Feb 7, 2006 15:13:50 GMT -5
Post by rickhussey on Feb 7, 2006 15:13:50 GMT -5
howdy1 - shoot me an email at rick.hussey@compuware.com. Also, please post how you currently train bench.
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Feb 7, 2006 15:52:02 GMT -5
Post by Deleted on Feb 7, 2006 15:52:02 GMT -5
Howdy1 - Ed Coan has some good powerlifting cycles that you can find on the internet. His Bench Press cycle is pretty good, and since his training is the most conducive for "raw" lifters it makes a lot of sense. Plus, he is the "Man" and arguebly the best powerlifter of all time. I do a version of his bench cycle, but also throw in some overload sets. When trying to increase your max for a meet or for a PR, having a plan and a goal is essential to achieving it.
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Feb 22, 2006 11:53:25 GMT -5
Post by Deleted on Feb 22, 2006 11:53:25 GMT -5
where can i go to see Ed Coans rotuine? I would love to set up a good bench workout myself.
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Feb 23, 2006 10:33:35 GMT -5
Post by rickhussey on Feb 23, 2006 10:33:35 GMT -5
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Feb 23, 2006 11:49:45 GMT -5
Post by randyw on Feb 23, 2006 11:49:45 GMT -5
see this thread for an explanation of a routine I have used twice rawpowerlifting.proboards62.com/index.cgi?board=general&action=display&thread=1140441870it seems like a lot since it is benching 3x a week....but that is the whole point...you overload the body with volume for 3 weeks (or 4 at the most) and then you cut back on the volume my first time through it I went from 275 paused to 315 paused....that was also while working squats and deads hard........if your squat and dead is way ahead then you could cut back on the squats and dead a bit during the routine to concentrate on the bench.......the deadlift days are particularly challenging one note...you will probably gain weight/mass while on that program ---- another cool looking routine that I have seen, but not used yet, is found here www.impulseadventure.com/weights/bench-rick.html It is a 6 week program with the meet (or max test) being the 6th week The only thing I notice is that he doesnt mention any sort of delaoding before the meet or max test....also, in my experience and reading...3 or 4 weeks is sort of a limit of ho wmany hard weeks a natural guy can do before he needs to do a "back off" week....so at the very least I would make sure I was well rested before starting that program (or any program) also I personally would probably modify it slightly in one of several ways 1) I might would add in a "back off" week after that 3rd week..just work up to something easy like 75% for 2 sets of 3 2) also there needs to be some sort of dealod before you do your meet or test day...so at the very least what you would want to do is do the last week......and, say your last workout was on Friday....you let that be your last heavy bench before the meet......come in the meet week on Monday and just do a really moderate or easyish workout.....then come in and test on Friday or do the Saturday meet I would also try to move the weight as dynamically as possible...especially those lighter sets, trying to explode off of the chest as opposed to just easing it up Randy
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