Help me get a 300 bench in 13 weeks

[Bodybygamma]

If you want a bigger bench work the form and move heavy poundage to stimulate the CNS. Cycle in Board presses, Lock outs, Speed work,Floor presses, chains bands, and lots of lat work. you will need a strong back to engage them and find your grove. If you learn how to arch properly you can definitely add more weight to you total. Make sure your benching like a powerlifter and not a bencher. If you need some more tips, tricks or videos let me know, I will be more then happy to help. I was taught how to bench by Vince Dinezo a 600+raw bencher

[BendtheBar]

One of the rules I use for back training as a supplement to benching is "work the plane." For back movements, make sure you work heavy pulling movements that stay on the same plane as the bench.

[Bodybygamma]

Originally Posted by MuscleandBrawn

One of the rules I use for back training as a supplement to benching is "work the plane." For back movements, make sure you work heavy pulling movements that stay on the same plane as the bench.

[jwood]

This looks like a great way to learn how to engage the lats, I will have to try this, sometimes I have trouble getting my back tight and tucking the elbows while benching, thanks for the video

[glwanabe]

Based on your timeline, you need to be upping you max by 2.27 lbs per week, for the next 12 weeks. That puts you at 300lbs one week out from your meet.

This seems completely reasonable as a goal over the next 3 months.

This scenario to me seems like a place where a basic Texas method approach to upping your numbers would make sense. You don't need fancy, just a basic slow climb to reach the summit.

Mondays are heavy bench days utilizing a 5x5 scheme. I prefer a Reg Park style approach. Two progressive warmup sets, and three heavy worksets.


Wed. are for assistance work. Close grip, presses, ect.

Fridays are the day you up the weight by a fractional amount and hit a new workset number. This new workset number becomes Mondays next workset number.

Nothing fancy just a nice slow climb. This can be done. Get the fractional plates out, and start climbing.

[BendtheBar]

I actually prefer the simplicity of the 5x5. I used it for over a year, and really like straight linear progression. I modified it to a 4x5 because my progression was so regular, I wanted to allow myself quicker progression.

I basically did this...when I could hit 4 sets of 5 reps with a given weight, I added 5 pounds. I didn't train to failure, only doing the reps I had confidence with. I always responded well to this style, and had a stall day only about once every 4-5 weeks. It was a 5-10 pound gain every month.

[bwys61]

If i were doing 5's, I would only do 3 sets, but increase each time. Thats just me personally. If I still had more left after that third heavy set, then I would add another until rep #5 was a pain the the ass

[Rustang]

I peaked at 290 as well.... I took two weeks and lifted as follows

185 x 10
225 x 10
135 x 10
245 x 8
225 x 8
245 x 6 (or till failure)
135 x 10


Got me over 300 up to 335... was just surgin' that day and now im up to 350 2 times... i did this routine for 3 weeks... but still should have some effect on 2 weeks...

good luck boss

[JesseA]

Originally Posted by AthleteCreator

But speaking of form, I've been messin with my foot position and think I finally got it figured out last night. My quads and entire back are hashed today.

What did you settle with for foot position, I had recently modified mine to more the style that Dave Tate uses in his bench video, but I think I need to change, as I read in the USAPL rule book that the feet must be flat on the ground, and my foot position is tucked back where my heels cannot touch the ground (it helps me get a better arch).

[AthleteCreator]

This was my 3rd session back after the injury so my max effort this night was only 265. I've also moved my feet further underneath me and increased my arch. I'm a lot more stable now, but haven't tested it at higher weights since I'm doing a deload this week.

But, take a peek and let me know if you see anything else...