500 lbs bench press goal

[ssouthbeach14]

i did 450 last week and im starting my 3 sets of 5 reps. tonight i did 3x5
with 385... i got it easy and i only stuggled with the last rep.. any advice would be helpful..

[crusher777]

Good job with the 450. You're not too far away. I'm afraid I can't help you though, if anything I should be taking advice from you.

[strongman963]

i did 450 last week and im starting my 3 sets of 5 reps. tonight i did 3x5
with 385... i got it easy and i only stuggled with the last rep.. any advice would be helpful..

gain 10lbs and you'll prolly get it or come close.

[mwatson]

Raw?

[strongman963]

Raw?

who does 3x5 in a shirt???

[mwatson]

People who train in their shirts...

[strongman963]

People who train in their shirts...

i havve never heard some1 doing 3x5 in a shirt esp with 73% of there max

[isaku900]

how's your back assistance work?
after all a big back makes a big bench.

see if there's anything you can tweak in your assistance to give you that extra.

[swolegantor]

how's your back assistance work?
after all a big back makes a big bench.

see if there's anything you can tweak in your assistance to give you that extra.

I have a basic understanding of this in practice, but I constantly see the rule completey defied.

[ssouthbeach14]

Raw?

yes, raw...

[ssouthbeach14]

how's your back assistance work?
after all a big back makes a big bench.

see if there's anything you can tweak in your assistance to give you that extra.

i try to work my back really hard with heavy pulldowns , bent rows and db rows.. my goal with the 3x5 is 405..

[Danimal]

i havve never heard some1 doing 3x5 in a shirt esp with 73% of there max

I guess because you never heard of it, it isn't true?

[Drew23]

i havve never heard some1 doing 3x5 in a shirt esp with 73% of there max

Then you must not lift very much.

[blkbelt42]

i havve never heard some1 doing 3x5 in a shirt esp with 73% of there max

Really? Many i've spoken to use the shirt
on ME day.

[LongtimeLurkr]

I have a basic understanding of this in practice, but I constantly see the rule completey defied.

I agree wholeheartedly. I can say that, personally, when my bench was biggest (in every way... max strength, speed) I didn't pay much attention to my back. In fact, my back strength is as high as it's ever been, and my bench is currently about 40 pounds off of my PR.

In a raw bench, regardless of whether you arch a bit and tuck the elbows, I think chest involvement is underrated and lat involvement is overrated.

[ssouthbeach14]

i had a great back workout last night.. and im going to do triceps tomorrow.. i think thats my weak point is my triceps...

[strongman963]

Really? Many i've spoken to use the shirt
on ME day.

i am wrong then, i speak only of personal experience of people I see (don't talk to) at power lifting gym

[GGHT]

I agree wholeheartedly. I can say that, personally, when my bench was biggest (in every way... max strength, speed) I didn't pay much attention to my back. In fact, my back strength is as high as it's ever been, and my bench is currently about 40 pounds off of my PR.

In a raw bench, regardless of whether you arch a bit and tuck the elbows, I think chest involvement is underrated and lat involvement is overrated.

Hmm I'm the opposite. I noticed a definate increase in my bench when I hit my back hard twice a week as opposed to once.

[blkbelt42]

i am wrong then, i speak only of personal experience of people I see (don't talk to) at power lifting gym

I never said you were wrong, although you do
seem to have time for a shiity remark or 2.

[ssouthbeach14]

i did my 3x5 and did 385. got all of my reps and they were easy.. so on monday im going up to 395..

[Radok]

I agree wholeheartedly. I can say that, personally, when my bench was biggest (in every way... max strength, speed) I didn't pay much attention to my back. In fact, my back strength is as high as it's ever been, and my bench is currently about 40 pounds off of my PR.

In a raw bench, regardless of whether you arch a bit and tuck the elbows, I think chest involvement is underrated and lat involvement is overrated.

I'm going to have to say that though I agreed with this view for a long time, I now disagree. I recently massively increased my rowing strength which didn't make any difference for quite a while, then I learned to really work my lats into the movement and now I can feel a definitely powerful thrust for about 3 inches coming out of the bottom. I've learned to tense the lats when I'm getting close to the bottom, so then as the bar descends it's like loading a spring, so that when I finish the pause the bar almost jumps off my chest for the first few inches. I think it's mostly honing your technique to use them, it also makes my shoulders and upper back feel more stabilized and tight.

[Mike.Moore]

Pause benches and boards (depending where your sticking point is). I am a big believer in pause benches. Also heavy barbell inclines.

For back, padded T-bar rows are a great movement to help your bench.

For tris - close grip benches, JM presses and dumbbell floor presses and my favs.

Of course proper setup on the bench is key.

Just my 2 cents....

[GGHT]

Pause benches and boards (depending where your sticking point is). I am a big believer in pause benches. Also heavy barbell inclines.

For back, padded T-bar rows are a great movement to help your bench.

For tris - close grip benches, JM presses and dumbbell floor presses and my favs.

Of course proper setup on the bench is key.

Just my 2 cents....

By padded do you mean chest supported?

Gotta start doing pauses also, thanks for the tips.

[ssouthbeach14]

Pause benches and boards (depending where your sticking point is). I am a big believer in pause benches. Also heavy barbell inclines.

For back, padded T-bar rows are a great movement to help your bench.

For tris - close grip benches, JM presses and dumbbell floor presses and my favs.

Of course proper setup on the bench is key.

Just my 2 cents....

my lockout is my weakest point...

[DJpler]

hey gratz on the 450! What is ur age and weight and height and all that stuff? Are you natural or using steroids? All will play a factor in your lifting...

- hey man, friendly challenge dude.

Im 21 (well ill be 22 saturday) im 6'3, 250 lifetime drug free, i just hit 460 like 2 weeks ago. U wanna have a friendly race to 500!
Some of my prs are 225 x 45, 315 x 17, 380 x 6, 405 x 4, 425 x 2, 460 x 1

- some of the staples in my bench routine is full range military barbell presses to the front, i love closegrip benches and i love behind the neck barbell presses as well, but only to the bottom of the ears. Also do a lot of rows n stuff!

[ssouthbeach14]

hey gratz on the 450! What is ur age and weight and height and all that stuff? Are you natural or using steroids? All will play a factor in your lifting...

- hey man, friendly challenge dude.

Im 21 (well ill be 22 saturday) im 6'3, 250 lifetime drug free, i just hit 460 like 2 weeks ago. U wanna have a friendly race to 500!
Some of my prs are 225 x 45, 315 x 17, 380 x 6, 405 x 4, 425 x 2, 460 x 1

- some of the staples in my bench routine is full range military barbell presses to the front, i love closegrip benches and i love behind the neck barbell presses as well, but only to the bottom of the ears. Also do a lot of rows n stuff!

im 5' 10 , 35 and my weight today was 245. drug free. ive never powerlifted before..

[Mike.Moore]

By padded do you mean chest supported?

Gotta start doing pauses also, thanks for the tips.

Yes, chest supported. I just got used to calling them padded t bars.

And by pauses, I mean a FULL 2 second pause on each rep. Go for 4 sets of 6s. When you hit the weight for 4x6, then move the weight up 5 pounds the following week.

[Mike.Moore]

my lockout is my weakest point...

If your lockout is your weakest point, then work on some high boards. Depending on how long your arms are, but I'd say you'd probably be good with 3 and 4 boards.

Should vid some of your benches and post them up. Like to see your setup.

[ssouthbeach14]

If your lockout is your weakest point, then work on some high boards. Depending on how long your arms are, but I'd say you'd probably be good with 3 and 4 boards.

Should vid some of your benches and post them up. Like to see your setup.

im a very flat bencher.. i gotta work on an arch. i will see if i can get someone to take some videos... the powerlifter i workout with do use boards.. i will have to jump in there with them.. im very new to this powerlifting and thanks for the advice..

[Mike.Moore]

im a very flat bencher.. i gotta work on an arch. i will see if i can get someone to take some videos... the powerlifter i workout with do use boards.. i will have to jump in there with them.. im very new to this powerlifting and thanks for the advice..

Yeah, gotta work on the arch, even a little bit. Make sure you set up on your traps and rear delts. I also bench on the balls of my feet and push down on my heels and it helps lock me in and stay tight and get a good drive from my legs. Heres how I'm setup, help give ya an idea :

http://www.altarofpain.net/MikeBenchDay8-2-08.html