Alright, I'm having a fun a competition with other friends. It all started while someone else started working out, and started talking about how he can bench more than us. I laughed because I used to workout and I was positive I would rape him if I started working out again.
Here are the rules to keep things safe:
1 - No arching back.
2 - Spotter does not help you lift it at the begining, but will help you rack it up at the end. This prevents us from putting more weight than plausible.
3 - 3 Reps must be completed. Yes, we aren't doing a max rep.
4 - Feet on floor and ass on seat.
5 - No bouncing off chest.
I believe that's it for now. We might have a sponge or something. I don't know how anal they will be about that.
Anyways, I want advice how to increase my Bench Press. It's already more than high enough to win, but I want to beat personal goals/predictions.
The competition is at the end of June or start of July.
10-12 weeks ago I started with benching about 115 pounds 12 times maybe.
After hard work, but could have worked harder... I now do about 185 pounds 10 times. So far, I've gained about 70 pounds on my Bench Press. I got about 5-6 weeks to go!
Note: I used to workout, so I went up quickly.
My prediction is that I will go 3 Reps of 210 Pounds. I would love to rack up 225 pounds and do that 3 times.
Enough with all that talk... here is my routine for Chest:
Not including warm-ups, which now consists of light weight flyes and bench.
Chest Day 1 (Monday)
- 1st Set, 7-8 Reps... or more if I can. I put on the weight so I fail in that region, a lot of times I will fail at like 10-12. I put more weight every week, but then the same thing happens again. It's very annoying, but I love the gains.
- 2nd Set, 4-5 Reps... I usually fail in this zone, but use the spotter to hit 6-7 Reps.
- 3rd Set, 7-8 Reps... I usually fail in this zone, but use the spotter to hit 9-10 Reps.
- 4th Set, 10 Reps... Less Weight, but very slow movement.
- Simply hit them hard for 3 sets, and after very set I do what I call a failure set, which is lower the weight and keep pounding them.
Seated Bench Press Machine
- 3 Sets of High Weight. I love this because it's safe for individual use, and I can go all out. I also do failure sets on here too. This is usually 7-12 Reps, or sometimes less because my chest is exhausted.
Chest Day 2 (Friday)
- 2 Sets... Lower Weight, but very slow. (10 Reps)
- 2 Sets... This is one is complicated to explain. I go down to my chest, bring up half-way, back down, then all the way up. That is one rep.
Incline Dumbbell Press
- 3 Sets... About 10-12 Reps.
Decline Dumbbell Press
- 3 Sets... About 10-15 Reps.
THAT'S ALL FOLKS!
Of course, I do all my other body parts. I do everything twice a week, except for Shoulders and Legs. Yes, my legs will be sore tomorow... and I WORK!
Chest is always the first muscle worked on the specific day.
Any techniques to increase my Bench Press?
What about my Pre-Week to the competition?
Note: My diet is also good and clean.
Thread: Fun Competition with Friends