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?
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Question for Ddawg: Bench Press
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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
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Originally posted by ddawg91So 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
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
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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.
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Originally posted by ddawg91You 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.
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Originally posted by pu12en12gMy 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.
http://www.elitefts.com/documents/up..._the_bench.htm
http://www.elitefts.com/documents/back_your_bench.htm
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Originally posted by ddawg91Very 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
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