Bench workouts

[darracq]

I Did very well doing the joeaverage routien. Best gains ever. joeaveragepowerlifting.com


Right now i change my mind about every other day. lol

[mateo]

Shirted Benching Workout I made up. About 8 weeks to a meet looks like this: I also do a speed day
> switching from chains-bands-bar weight only
> Week 8
> Max effort
> Shirted benches with Chains(Doubled up)/Bands/ Weight
> releasers(About 10 pounds on each side)
> 1. 5 reps off 8 inch board
> 2. 5 reps off 8 inch board
> 3. 3 reps off 4 inch board
> 4. 1 rep off chest following commands(press/rack) and pause.
> Week 7
> Shirted benches w/ Chains(doubled up)/Bands(No weight releasers)
> Same reps and sets as 8
> Week 6
> Shirted benches w/ chains(Not doubled up)/Bands
> Same as 8
> Week 5
> Shirted w/ bands only
> Same as 8
> Week 4
> Shirted with Chains only
> Same as 8
> Week 3
> Shirted bar weight only
> (Work up to my opener for the meet)
> Week 2
> Deload with just a speed bench day.
> Week 1
> Meet week
The reasoning behind all the band work is because I feel it gives me much more control over the bar weight come meet day. It also helps my triceps become very powerful through out the entire motion.

[darracq]

The bands really work.Do you just train raw before you are 8 weeks out?
I want to hit 300 raw but i also what to get my shirted bench moving again.It is hard for me to do both, I only weigh about 167 right now at 6 foot tall so i am pretty skinny. trying to put on weight also.

[mateo]

darracq said:

The bands really work.Do you just train raw before you are 8 weeks out?
I want to hit 300 raw but i also what to get my shirted bench moving again.It is hard for me to do both, I only weigh about 167 right now at 6 foot tall so i am pretty skinny. trying to put on weight also.

Right now I am training raw. But when summer comes up I am thinking about going Metal Militia style and doing a Raw and Shirted day. I am doing a raw bench workout now that I found on www.joeskopec.com it is pretty tough but I feel it is going well. (it is the add 50 pounds to your bench program and I believe it is a 14-16 week program).

[darracq]

I will check that out. I like the MM style, just cut the volume down and deload when you need to.

[mateo]

Ted Arcidi's Bench Press Routine

12 week cycle
Weeks 1-3: 3*6
Weeks 4-6: 3*5
Weeks 7-9: 3*3
Weeks 10-11: combine sets of 3 and two reps
Week 12: meet day; open with a bench that you have done for at least four reps

Monday
Bench Press 3*5/405-420
Behind-the-Neck Press 3*5/260-300
Lying Tricep Extension to the nose 2*6/340-350
Standing Barbell Curls 3*6/160-195
Lat Pulldowns 3-4*10/240

Thursday
Bench Press follow 12-week cycle
Behind-the-Neck Press 3*6/225
Lying Tricep Extension to the nose 2*6/340-350
Standing Barbell Curls 3*6/160-195
Lat Pulldowns 3-4*10/240

Saturday
Squats your choice of sets and reps
Deadlifts your choice of sets and reps
Behind-the-neck Press 2*3/335-365


On Thursday, do all heavy bench press sets with maximum poundages. Occasionally, do some forced reps. Rest for 5-6 minutes between bench press sets and 2 to 3 minutes between assistance work sets. Perform the last heavy workout ten days before the scheduled meet. Peak for only one or two competitions a year.

[darracq]

Today bw 167

warmed up to
250x2 off 1 bd
270x1 off 1 bd Hard, kind of pissed me off, i just did 280 off my chest about a week ago.

shirt on
300x1 almost touched
320 x1 touched
335x1 touched PR

I have done 360 before but i was about an 1 1/2 from touchings. this is a PR. had a little left

Raw
220x7

[mateo]

Me and you are about the same on the bench. Except you are way lighter than me! Hahaha. Keep up the training.

[darracq]

Thanks, to bad i have been stuck where i am at for a long time, I am changing some stuff around, see what happens.

Today
floor press
220 x1
250x2 first time doing these in a long time, Hard

2BD
280x2

then some other stuff, db bench, db shoulder press, Did a DE day sunday, speed bench and some other junk.

[mateo]

Got this from www.metalmilitia.net

Raw Bench Improvement – Sebastian Burns


Bench press with regular wide grip
6 sets 3 to 5 reps

Close Grip bench(Go one hand space in from regular grip)
Pause the bar on the bottom for 2 full seconds
6 sets 3 to 5 reps

Regular Grip Pause Bench
6 Sets 3 to 5 reps

After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises.
Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight.After 3 months take a few weeks away from benching and do more back and shoulder then go back and repeat the bench cycle.
Try to make it all the way thru this workout it is the volume that will cause an increase in the bench. It may take 2 to 3 weeks to get used to the high volume but stick with it.