i have been stuck around 300 to 305 ( varys) for about a year now im 235 6 foot 2 . i usually bench 245 about 4 times for 5 sets. i want to bench around 330 before the END of summer............. thank you
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Thread: im stuck at 305 max bench
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02-09-2011, 07:29 PM #1
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02-09-2011, 07:30 PM #2
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02-09-2011, 07:30 PM #3
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02-09-2011, 07:35 PM #4
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02-09-2011, 08:07 PM #5
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02-09-2011, 08:27 PM #6
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02-09-2011, 08:30 PM #7
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02-09-2011, 08:31 PM #8
- Join Date: Jun 2008
- Location: Jacksonville, North Carolina, United States
- Age: 39
- Posts: 2,202
- Rep Power: 1789
CHAINS! semi srs. Otherwise, drop your weight down to the 225 range, work that for a few weeks. How much DB work do you do? Do you do incline, decline, dips? I've also reads studies on how doing rotator cuff excersises can help with your bench. Is your form spot on? Such as a nice arch, feet planted firmly to the ground (full body lift), elbows tucked in, coming just below parallel and not locking out at the top?
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02-09-2011, 10:16 PM #9
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02-09-2011, 11:11 PM #10
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02-10-2011, 11:32 AM #11
- Join Date: May 2010
- Location: Citrus Heights, California, United States
- Posts: 477
- Rep Power: 604
I've really enjoyed using his program. Just punch in your current one rep max and it sets up a 12 week program for you. Just something to follow you can always adjust the numbers.
http://joeskopec.com/edcoanbench.html
Lots of tricep work and dynamic benching on your light bench day for speed work.
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02-11-2011, 09:35 AM #12
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02-11-2011, 09:45 AM #13
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02-11-2011, 10:11 AM #14
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02-11-2011, 12:37 PM #15
Yeah man directly pound the muscles that are used in benching. Heavy Dumbells are a must, flat and incline. Then just incorporate military press, tricep pressdowns, heavy dumbell and barbell rows, heavy dips, skull crushers, dumbell flies, and last but not least.....LEGS. If you are not working your legs very hard, work them HARD. Studies have shown that increasing strength in your lower body can actually stimulate strength increases in your upper body as well.
max bench 325X1 315 Video ( http://www.youtube.com/user/jbrink2007?feature=chclk#p/u/0/kKFFPplNQ4c )
max squat 380X1
max deadlift 465X1
DL 420 vid from a long time ago ( http://www.youtube.com/watch?v=3ZkRDZPBm4w )
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02-11-2011, 12:43 PM #16
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02-11-2011, 12:47 PM #17
I'm not arguing with you because you are obviously stronger but I could tell a huge difference after I switched to dumbells for a while. Also I know people who started squatting and their bench increased at a higer rate. To each his own. Plus, he weighs 235... He doesn't need anything too technical to bust past a 130% bodyweight bench
max bench 325X1 315 Video ( http://www.youtube.com/user/jbrink2007?feature=chclk#p/u/0/kKFFPplNQ4c )
max squat 380X1
max deadlift 465X1
DL 420 vid from a long time ago ( http://www.youtube.com/watch?v=3ZkRDZPBm4w )
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