should I take like 10kg off and increase with 5lbs increments weekly? or take more off?
program: madcow intermediate by the way
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04-25-2011, 06:50 AM #1
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04-25-2011, 06:59 AM #2
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04-25-2011, 07:02 AM #3
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04-25-2011, 07:09 AM #4
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04-25-2011, 07:11 AM #5
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04-25-2011, 07:14 AM #7
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04-25-2011, 07:34 AM #8
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04-25-2011, 07:36 AM #9
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04-25-2011, 07:38 AM #10
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04-25-2011, 07:40 AM #11
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04-25-2011, 07:44 AM #12
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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04-25-2011, 07:49 AM #13
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04-25-2011, 07:49 AM #14
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04-25-2011, 07:53 AM #15
So do you do a bodybuilding style bench with back flat, elbows flared, and no leg drive? Also, if powerlifting sucks then why are you trying to get your bench stronger and posting on the powerlifting section of the forums? I'm just trying to figure out what your goals are to give you a good answer. Bodybuilders try to put on muscle mass for competition, powerlifters try to get stronger on the main lifts for competition, and strongman guys try to get as strong to lift and throw and pull crazy ass **** for competition. Obviously there is overlap of the three, but you should always have your overall goal in sight.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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04-25-2011, 07:55 AM #16
If your form is poor then you will just be reinforcing bad habits, no matter how strong you get. Learn to bench efficiently and you numbers will go up.
I'm not saying get a massive arch and have a super wide grip but the basic points of pulling your shoulder blades back, touching the bar lower and keep the path of the bar as a straight line will help you a lot. I have just about sorted these and my bench has gone up despite moving my grip in a couple of inches.Weak in the gym, weak in the kitchen.
5-3-1 Spreadsheet I've made, feel free to use it http://www.mediafire.com/download.php?yxnn0dtrw3j
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04-25-2011, 08:05 AM #17
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04-25-2011, 08:25 AM #18
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04-25-2011, 08:41 AM #19
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04-25-2011, 08:43 AM #20
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04-25-2011, 08:55 AM #21
- Join Date: Dec 2010
- Location: Pennsylvania, United States
- Age: 36
- Posts: 1,541
- Rep Power: 8253
Overcame the urge to post something about cable crossovers for laughs...
Just tossing in my .02. If your form is "ideal" from that standard, really think about where you're weak. What are you failing at? Endurance on reps? Sticking point? A specific muscle group? Consider everything you're putting into the motion and figure out where you're weak. Refocus your assistance work on that weakness. Also, switching to a powerlifting bench from a bodybuilding bench may actually help you break a plateau just by mixing things up. Sometimes we get into pattern overloads and our bodies just don't want to adapt any further to that type of stressor (weight and angle). Changing up the pattern may legitimately help you, and then you can go back to your Levrone-style, bodybuilding press.445/365/525
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04-25-2011, 09:01 AM #22
well i'm just failing at getting my 3rd rep up. probably overall weakness.
I increased my bench by about 20kg the last 3 months or so. maybe i need to deload and this was to be expected
i can get 6 full rom dips with 45kg added to my belt at 6'190lbs i'm not sure if this is good or bad. could mean my triceps are the weak point
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04-25-2011, 09:05 AM #23
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