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Post by Deleted on Jul 11, 2007 11:30:19 GMT -5
I have access to a good power rack and all kinds of equipment.
I am interested in getting into a raw BP and curl meet and have found the various meet site organizations on the internet, etc.
I am 48 with many years of lifting, mostly as a power-bodybuilder.
I am 245 and have a back injury, so full power meets are out for me. I had not done much actual barbell flat benching until this past week. I was able to do 5 smooth , strict reps with 315, which felt rather easy and isn't great but an ok start.
I am a tad worried about shoulder pain from heavy benching and would like to avoid that if possible.
I am not interested in benching with boards on my chest and will prefer the rack for partials.
Any advice or tips for getting ready for a meet, would be welcome.
Thanks again
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Post by dopar66 on Jul 11, 2007 12:06:07 GMT -5
Howdy, Whitht1!
I have to BEGIN by saying I am NOT the bencher on this here forum.....or any other for that matter, but I digress...... But I do recognize one heckuva foundation when I see one. 315x5 "smooth easy" presses is not a shabby jumping-off point! Let me go ahead and get my two cents worth out of the way. Here's my disclaimer: it's only worth two cents to me. You may find it worth significantly less......
Always start out your bench day with shoulder prehab, ridiculously light, 5# dumbells are perfect. Warm the shoulders for 5 minutes before touching a bar, and do two sets of warmups with your normal, ridiculously light warmup weight before adding anything. For an example, do a set of 10 with 135, then another, before adding a plate or anything.
Look through the logs for gravisferrum's log, and research that buckeye bench routine. I've found in a mere two sessions that my shoulders are SUPER before, during, and after that routine. It takes you to the 90% range every week, but I see no problem whatsoever in doing this routine every two weeks with one DE bench day on the off week. It's that danged good.
Toolpod is an incredible resource for different ways to do partials. Dude's 200 pounds and does a 700 pound pin press for lockouts...... 'nuff said.......
That's about all I have. Hope there's at least a tad in here that may or may not add up to two cents.
God Bless!
Doug P.
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Post by chancey on Jul 11, 2007 12:58:46 GMT -5
As always good advice from Doug.
I'm curious what your issue is with the board presses? I think with the boards it's easier to stay in your "groove" verses pressing off pins. Not to say pins are not good but for me personally I find the board work superior. If you really want some good feedback post your workouts in the logs section. There are many great pressers who post there.
I would like to give you some advice on the curls but I absolutely loathe them.
By the way, that's not too shabby a press you have now.
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Post by joebear on Jul 12, 2007 8:03:29 GMT -5
Whitht1-
Hello, good question for sure :
There are better benchers than me on this forum for sure ( but I am relatively strong on the bench - just did 415 lbs. touch and go at 198 lbs. for a fundraiser in our town for BIG BROS. BIG SISTERS ) enough about me
I am not a real big guy in the chest / shoulders so I focus on tricep strength alot . I have found ALOT of close grip work to be very beneficial to me while rotating inclines, declines, dumbbell work and floor presses . Close grip floor presses seem to be the best exercise for me when it comes to building the lower end of the bench which is important to raw benching. Changing routines every 5-6 weks has also improved my bench strength . Currently I am finishing a German Volume Routine and have made great gains with it . I come from a bodybuilding background also, I am a little younger than you, (I am 40) and I can identify with the nagging shoulders especially rotator cuffs.
Give it a few days and you will have some good info. to work with.
Joe
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