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Question for Ddawg: Bench Press

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  • Question for Ddawg: Bench Press

    Going to enter my first meet in Jan/Feb, but my bench is only around 230x1, which is half my deadlift, and more then half my squat. Any suggestions/regimes aimed more towards the bench?

  • #2
    So are you doing a full power or just bench? Are you competing RAW or geared? What do you weigh? What is your current training regimen?

    If you are looking for training routine ideas try:

    http://controlledlabsforum.com/showthread.php?t=658

    or

    http://www.defrancostraining.com/art...s_westside.htm

    Comment


    • #3
      Originally posted by ddawg91
      So are you doing a full power or just bench? Are you competing RAW or geared? What do you weigh? What is your current training regimen?

      If you are looking for training routine ideas try:

      http://controlledlabsforum.com/showthread.php?t=658

      or

      http://www.defrancostraining.com/art...s_westside.htm
      Raw, in bench.
      Briefs + Wraps in Squat
      Raw in Deadlift

      Currently Im doing modified BillStar Routine, weight 220 dieting down to around 190-180 for comp though.
      Best:
      DL:484
      Squat:490
      Bench:230

      Comment


      • #4
        You can change it now if you want, however you are 3 months out from contest and most people do not change their training this close. Maybe adapt some of the WestSide for bench and leave it at that, then if you need to adjust mroe do so after comp.

        Comment


        • #5
          Originally posted by ddawg91
          You can change it now if you want, however you are 3 months out from contest and most people do not change their training this close. Maybe adapt some of the WestSide for bench and leave it at that, then if you need to adjust mroe do so after comp.
          Very true, Im just hoping to get to 315 raw before the end of next year and then start playing around with shirts. I figure if I get all my lifts right I should come around 1100-1200 at 180-190 bw so still 6x bw

          Comment


          • #6
            Cool, let me know how it goes.

            Comment


            • #7
              Originally posted by ddawg91
              Cool, let me know how it goes.
              Will do although I did something to my back doing push presses the other day

              Comment


              • #8
                My flat bench jumped a bit when I started doing decline bench and lots of dips. Also, I feel that my weak lats (non-existant lats) contributed to my weak bench.

                Not sure if any of this applies to you, but it's worth a shot.

                Comment


                • #9
                  Originally posted by pu12en12g
                  My flat bench jumped a bit when I started doing decline bench and lots of dips. Also, I feel that my weak lats (non-existant lats) contributed to my weak bench.

                  Not sure if any of this applies to you, but it's worth a shot.
                  Very good points, one I forgot to mention. A strong back is very important to a big bench. Strong triceps are also imperative. Declines and dips are very important to the bench and should be a staple in every routine I feel. To bad a lot of people skip those two.

                  http://www.elitefts.com/documents/up..._the_bench.htm

                  http://www.elitefts.com/documents/back_your_bench.htm

                  Comment


                  • #10
                    Originally posted by ddawg91
                    Very good points, one I forgot to mention. A strong back is very important to a big bench. Strong triceps are also imperative. Declines and dips are very important to the bench and should be a staple in every routine I feel. To bad a lot of people skip those two.

                    http://www.elitefts.com/documents/up..._the_bench.htm

                    http://www.elitefts.com/documents/back_your_bench.htm
                    Intresting good read, Im thinking my triceps is what is really failing me.

                    Comment


                    • #11
                      If that is the case start doing more JM Presses, Elbows Out DB extensions, and floor presses.

                      Comment

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