Need some serious help........................Save Me

[bigbeezy]

here is the deal guys, never been a big bench presser, always struggled with it.

about 6 months ago was the strongest i have been at bench press, got 295x4, 315x3, good form, little bounce off the chest.

don't know what has happened in the last 6 months. strength is slowly decreasing, i haven't been following a program, and was working out by myself so didn't have a spotter, now i am good for 275x3

I only work chest once a week by itself, i need a program that is going to boost my bench press strength up. I am doing fine on my deadlift and squat which is what i am worried about most, but gotta get the bench up.

I am not looking for a program where i do chest twice a week, cause like i said, leg day and back day are more important my routine looks like this

Mon:Legs
Tues:Chest
Wed:Cardio
Thur:Back/shoulders
Fri: Off
Sat:Arms
Sun:Off

any help/advice is greatly appreciated

[Chokenpuke]

I am not looking for a program where i do chest twice a week, cause like i said, leg day and back day are more important my routine looks like this

...

[bigbeezy]

just lookin for a solid routine to hit once a week

[Kiknskreem]

Stop having a "chest" day.

[cjdelaney]

just lookin for a solid routine to hit once a week

its hard to give you advice b/c you are dead set on continuing your bodybuilding split.

If you are seriously interested in getting bigger, and stronger in ALL your lifts, then we might have something for you.

edit:

Sat:Arms

[isaku900]

Read anything and everything by Charles Poliquin and/or anything on the Bulgarian Powerburst System, errrr oh and German Volume Training...One of the 3 should help you along.

all of these things will not make you stronger.

[isaku900]

Reading won't give you strength, but it will make you more knowledgeable.Poliquins theories, Volume training and Bulgarian Splits most definitely will make you stronger. Not sure what you base your knowledge of these systems off of, but yeah. The Bulgarians and German's know a little something about moving weights...Which in the real world requires strength.

I'll give you a headstart. http://www.bodybuilding.com/fun/luis13.htm

L


O


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[cjdelaney]

L


O


L

what part of GERMAN do you not understand?

[isaku900]

what part of GERMAN do you not understand?

hahaha

recommending any bodybuilding routine to build maximal strength in a single lift is the epitome of stupidity.

[isaku900]

Hahahahaha, just as I suspected. You haven't a clue. Now there's a surprise.

Anyways. Have you mastered putting your suit on yet? That video had us all laughing, you were doing that on purpose, right?

sigh...

you're not even entertaining.

bai

[Chokenpuke]

Sometimes trolls are funny, sometimes.

[isaku900]

yay


This message is hidden because CrankyOldPr1ck is on your ignore list.

[Jason2459]

Sometimes trolls are funny, sometimes.

not this time. outlaws has the corner on funny trolls. The trolls here are just stupid and boring. Including this current one.

[Jason2459]

yay


This message is hidden because CrankyOldPr1ck is on your ignore list.

yep, my ignore list has been growing recently. Used to have just one person on it.

[isaku900]

yep, my ignore list has been growing recently. Used to have just one person on it.

yup.

does he think he's still talking to us?

[Jason2459]

any help/advice is greatly appreciated

Some good advice has been given here. Best thing you can do is keep an open mind. Look up at the stickies and look at the different routines that are available. Again, keep a very open mind when reading through them. I came from a background of no lifting weights, to looking to get bigger, and now one of just getting stronger. I had to relearn at each stage of the game what it took. I've found that since I've focused on getting stronger I've actually gotten bigger then I have ever been before as well. Big plus.

[clorox_me]

not this time. outlaws has the corner on funny trolls. The trolls here are just stupid and boring. Including this current one.

i dunno... the guy looking to become world's strongest man 5 times, and break every other record in the world was kinda funny

[Jason2459]

yup.

does he think he's still talking to us?

I think so.

[Jason2459]

i dunno... the guy looking to become world's strongest man 5 times, and break every other record in the world was kinda funny

lol, I missed that one. There is one that slips in here I guess from time to time that might be funny.

[isaku900]

I think so.

lol.

bigbeezy, not having any programming is the worst way to gain strength. stickies, find a program.

[cjdelaney]

yup.

does he think he's still talking to us?

I always get a really big laugh when I imagine these guys behind their computers while their wives are sleeping and their kids are downstairs watching tv or whatever...


"AHA!!! take that you stupid powerlifter-guy!!...Oh man I am just brilliant."

[cjdelaney]

If you were "Thinking" you would have passed right by my post...You guys are too easy.

oh man you really got to us guy!!


EPIC!

[cjdelaney]

Bahahaha, you can't resist, can you?

You are killing me Smalls.

I just successfully counter-trolled you.


A troll like you should have known better than to fall for it.

[bigbeezy]

Some good advice has been given here. Best thing you can do is keep an open mind. Look up at the stickies and look at the different routines that are available. Again, keep a very open mind when reading through them. I came from a background of no lifting weights, to looking to get bigger, and now one of just getting stronger. I had to relearn at each stage of the game what it took. I've found that since I've focused on getting stronger I've actually gotten bigger then I have ever been before as well. Big plus.

thanks guys, I will check into those

[user25891]

Sometimes trolls are funny, sometimes.

outlaws has the best trolls. They are terrible here it seems.

Jason

[PaC-mAn8]

Have you read of the 5-3-1 Method at all?

[isaku900]

another reason why no one should listen to Poliquin

The Athlete's Lift

Q: Is there a single best lift to increase overall athletic performance? Like a lift that all athletes should do, regardless of sport?

A: Power snatch. Well, unless your sport is kayaking. Other than that, the power snatch reigns supreme in any sport that involves the lower body.

If you went to the Olympics and asked all the athletes to perform a power snatch, you could accurately predict performance in power sports. In other words, the correlation is very high. Good power snatchers are also good athletes. And if an athlete improves his power snatch, his power performance also improves.

Quick story: I've seen Adam Nelson, the elite shot-putter, do three reps, shoulder-width grip, with 140 kilos [308 pounds].

I've also watched a female world-champion javelin thrower do 250 pounds. Pretty much anyone who's any good at a shot-term power sport can do at least three plates in the power snatch [for a single rep].

of course there are numerous studies that indicate there is extremely poor correlation between the classical weightlifting movements and performance in sports (especially throwing). Contrasted with indications that the squat (box squat especially) and the deadlift correlate extremely well with sports performance.

this is of course followed by this ludicrous statement:

The Lift Athletes Should Avoid

Q: Is there a lift you'd never have an athlete do?

A: One lift I don't like very much for athletes is the box squat. I never prescribe it.

For one thing, there are a lot of better, less injurious alternatives. Many lifters, when they get fatigued or they lose concentration, will bounce off the box and get fractures in their sacral vertebrae. I may have 70 different tools that work and are safe, and one that may be potentially unsafe. Which one do I pick when working with highly paid athletes that I must get strong in only 11 weeks?

If you do use the box squat for powerlifting applications, remember that it requires very good coaching and someone there to make sure you stay on the ball. I wouldn't prescribe the box squat to an athlete training alone. With a full squat, on the other hand, you don't see those injuries.

Also, outside of powerlifting, the mechanics of box squatting are not found in sport. I don't know of any sport where the shins don't travel forward for propulsion.

Now, you can use box squats sparingly in your training if you're a bodybuilder. They'll certainly hypertrophy the glutes and thighs. But bodybuilding isn't an athletic endeavor.

which goes against well...everything ever written/studied/discussed about box squatting.

quotes from: http://www.t-nation.com/free_online_...trength_vol_48

[mesayseo]

lol.

bigbeezy, not having any programming is the worst way to gain strength. stickies, find a program.

now this is the best post yet^^^^
but in a way you contradict yourself lol not saying GVT is a good program to build a ton of strength but it is a set program better then what he is doing now. but i myself am guilty of not using a program so who am i to say anything.

and to point out this was not an attack so dont attack me.

[isaku900]

now this is the best post yet^^^^
but in a way you contradict yourself lol not saying GVT is a good program to build a ton of strength but it is a set program better then what he is doing now. but i myself am guilty of not using a program so who am i to say anything.

and to point out this was not an attack so dont attack me.

lol yeah, i realize the irony...but GVT does suck for strength. i meant the stickie programs.

[holbee]

Try this. For once a week it worked well for me for a time.

http://www.joeskopec.com/five.html

It's a 16 week, 5x5 progressive program. I'm generally good with it for a cycle or so till I plateau and need to switch it up.