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Old 11-22-2013, 09:09 AM   #12
CountryFriedMuscle
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 334
Training Type: Strongman
Fav Exercise: Log Press
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I am hardly a good bencher, but what i have found helps me the most is a combination of two things: volume and pauses.

When I train my bench press, I pause every single rep of every set, no questions asked. Often on lighter/earlier sets, I will pause for several seconds; same with backoff sets. I think if you are going to be forced to pause in competition, might as well get comfortable down there.

I also am a big fan of volume for pressing movements, I believe they respond quite well to it. Look at what was common in the 70's. Guys would bench, and then just do a bunch of rep sets with different grips (close grip, wide grip, etc).
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Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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