new bench PR

[VaporV]

hit 380 raw bench this past friday...405 is next target.

weight: 230
height: 6ft
age: 25
workout 3 days a week.
im more or less a powerbuilder then a PLer, but my bf % is still much higher then id like.


supps: just lots of protein/fishoil/flax/cee

anyhow im happy about it, I know it isnt much compared to a lot of guys on here, but im relatively young...by my 30s should be around 500-600 raw i hope.

[UFpower]

Congrats. Hopefully you will have more luck getting to 400 than me. I just can't seem to hit that milestone.

[VaporV]

Congrats. Hopefully you will have more luck getting to 400 than me. I just can't seem to hit that milestone.

whats your routine?

[ArchDukeOfTops]

good job man. I've found that since I've hit my current strength goals my BF% is a lot higher than it needs to be as well. Now I'm gonna get lean and strong.

[Mr. Anderson]

whats your routine?

I would like to know as well.

[BaghdadBob]

Good job bro! Sounds like you have made some solid gains!

[powerlifter70]

hit 380 raw bench this past friday...405 is next target.

weight: 230
height: 6ft
age: 25
workout 3 days a week.
im more or less a powerbuilder then a PLer, but my bf % is still much higher then id like.


supps: just lots of protein/fishoil/flax/cee

anyhow im happy about it, I know it isnt much compared to a lot of guys on here, but im relatively young...by my 30s should be around 500-600 raw i hope.

Congrats on the pr!

[UFpower]

whats your routine?

I am currently doing a Westside Routine:

My ME Upper looks like this

ME Bench: Either 3x3 or 3x1
(bench, floor presses, incline, boards, pin lockouts)
Rotate 1-2 weeks
Triceps rope pulldown 4x8-12
Pullups: 4x10 (although I usually can only get about 6 or 7 on the last 2 sets
DB Military Press: 3x10
Seated cable rows: 3x6-8 (My lats are not where they need to be so I like to throw in a few more sets)

Dynamic Bench:

speed bench: 9x3 @50-60% (alternate between 3 grips)
Close grip bench: 3x6
Chest supported rows: 4x8
Face Pulls: 3x12-15
Then I like to do one more compound exercise involving the chest, tri's and shoulders... so sometimes DB presses, incline DB presses, or hammer strength machine usually about 3x6-8

This is just a sample of what I do. I try to vary it up as much as I can. I have never used a bench shirt but I own one but my powerlifting team cannot meet during the summer so I havn't gotten to practice with it yet. I have been on a diet for the last few months which is probablly part of the reason my bench has not gotten up although it did go up at about the 3 week mark.