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i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
HALPPPP
cycle
or
get 500 grams/protein per day
or
bulk hard train hard
more srs
I would switch between high reps and lower weight & low reps and big weight. You shouldn't overtrain by only focusing on bench press, just keep working on your legs.
[QUOTE=LiveStrongly;1013024363]i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
HALPPPP[/QUOTE]
[url]http://www.bing.com/search?q=joe+defranco+combine+prep+bench+pres&pc=Z133&form=ZGAIDF&install_date=20110819&iesrc=IE-Address[/url]
And why stop lifting legs? Cut the volume would make sense since i assume you are practcing the 40 and other combine drills more often.
Chain bench, board bench, band bench. it will help develop your triceps while benching. No reason to cut out legs, still need to be equating, Especially if it is for college football! if you stop squating, once you start again you will hate life! Don't just work on the 225 rep test, do a 234-245lb rep max and a 275 rep max, it will make the 225 feel much lighter. I suggest high reps with chains, it will help you build fast!
Try the Bill Starr program. It should do just that for you. Don't skip legs. Working out legs releases hormones which are essential.
500g of protein a day is ridiculous. Eat a caloric surplus while reaching your protein and fat levels for the day.
[QUOTE=LiveStrongly;1013024363]i have until about feb 14th to get my 225lb bench reps up as high as i can. how would you guys recommend i do it?? It's for football. Im staying away from big leg days for now as im focusing on field work strictly now. should i continue with at least squats?? maybe practice more explosion on them for fast twitch muscle fibers?
HALPPPP[/QUOTE]
Whats your number right now?
The 225 is considered an endurance test so if you're currently 10+ reps spend your time performing the reps as fast as possible. 3-4 weeks is not enough time to add an significant amount of strength. High reps, short rest periods, also I would incorporate some HIIT either after your workout or on off days.
Probably want to take the week before the combine off, if anything spend some time on your 225 form. You should be able to find some good info on youtube on how to gain a few extra reps.
Hard work. Like the guy above me said a couple weeks isn't a lot of time to put significant reps on your 225 bench. Just work hard.
Chain resistant benching while dramatically increase your rep count... I did 16 during our winter testing and that was a relatively low mark in our conditioning program
go back in time. 3 weeks isnt enough time to add much to your bench.