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    Registered User teenguru88's Avatar
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    Help getting to 500lb raw bench

    Currently, my bench is at 405 for 4 reps raw and my goal is to get it to 500lbs. I've basically been making up my own programs since 7th grade, but I'd like to try something new that I might respond better to. Any help would be great, thanks.
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    Registered User EasternHammer's Avatar
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    Originally Posted by teenguru88 View Post
    Currently, my bench is at 405 for 4 reps raw and my goal is to get it to 500lbs. I've basically been making up my own programs since 7th grade, but I'd like to try something new that I might respond better to. Any help would be great, thanks.
    Well, it makes sense for you to tell us what has worked for you in the past, and what you perceive as your weaknesses in the bench press, so we can give the best advice. Start there.
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    Registered User teenguru88's Avatar
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    Originally Posted by EasternHammer View Post
    Well, it makes sense for you to tell us what has worked for you in the past, and what you perceive as your weaknesses in the bench press, so we can give the best advice. Start there.
    What I've been doing the past few months that has worked pretty well for me is 2 sets of singles followed by 3 sets of 4 rep pauses. I did 5x5 and a few other programs years ago. I work chest twice a week and every 3-4 weeks I take a full week off from benching. I don't do any accessory work for chest. My major weak point is that I like sticking with "bodybuilding form" for bench and I'd like to reach this goal with that form. Would a video of my form help show my weak points? I don't have anything current but I have a video of a 405 single from like 6 months ago.
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    sounds like you've been doing low reps for awhile now. Not saying my bench is anywhere near yours, but what helped mine was switching up rep schemes. One workout I'd do low reps and pause reps such as you said, and then the next I'd do like 5-6 sets of a weight I could rep out for 10 times. Sounds simple but if you haven't done it yet I would suggest it. That and incorporate negatives into your routine. (Have a spotter lift the weight off of you and then you slowly lower it) Since we're naturally stronger in the eccentric portion, this should help increase your bench for given reasons.
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    OP if you can bench 405 for 4 reps you're probably around a 440-450 bench. If you're still getting stronger, keep doing what you're doing until you stop getting stronger. It sounds like your volume is pretty low and eventually you'll stop responding to that and you'll need to increase that volume or start benching twice a week to achieve more volume.

    Switching over to a more powerlifter type technique will get you to that 500 bench a whole lot faster and will probably protect your shoulders a little better.
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    Registered User teenguru88's Avatar
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    Here's a video of a 405 single from months ago. My form has gotten a lot better since then, but still needs a lot of work. I'll be getting a video of my more current form of 405 for 4 pretty soon, but for now please critique and help the form from this video.

    Was a bit shakey in the video due to it being like 1 a.m after a really long day so i was loaded up on caffeine.

    Was actually still 17 in this video lol
    https://www.youtube.com/watch?v=1TBD...ature=youtu.be

    Also, I have a show not that far out so I'd really like to reach this goal before the deficit starts and not months after the show.
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    Even though my number is nowhere near yours (1RM 325), the assistance exercise that I focus most on a weekly overall volume is dumbbell presses with a slight narrow width at the bottom of the movement. (Note: bring the dumbbells together at the end of every rep.) When I injured my right shoulder and dropped strength from 335 to <275 on January, I focused a lot on dumbbells. It helped tremendously. But seeing what you're pushing, hopefully your gym has at least 180lb dumbbells.
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    are you wanting to do the 500 in a competition or just gym lift? If you want competition start working on pauses.

    biggest thing is going to be avoiding injury , seems like you are making consistent gains, so keep grinding. Just listen to your body when to go full throttle and when to slow down. Focus on strengthening your chest shoulders and triceps on what ever accessories do that best for you.
    .
    the only thing that slows me down is injuries. i know if my shoulder was 100% I could get to 500 in 2 months (best is 485)
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    Registered User JackedMind's Avatar
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    Originally Posted by teenguru88 View Post
    Currently, my bench is at 405 for 4 reps raw and my goal is to get it to 500lbs. I've basically been making up my own programs since 7th grade, but I'd like to try something new that I might respond better to. Any help would be great, thanks.
    If what you're saying is that your strength level has been stuck for a while I would say find out your weak point. It is either the bottom part of your bench or the top lock out part. If your weak part is the bottom than work in more pause reps to your routine as well as try purchasing mark bell's slingshot. It is great at providing assistance at the bottom and get you used to heavier weight. If your weak point is the top, then work in more close grip bench press and floor press for triceps lock out strength at the top.
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    Originally Posted by JackedMind View Post
    If what you're saying is that your strength level has been stuck for a while I would say find out your weak point. It is either the bottom part of your bench or the top lock out part. If your weak part is the bottom than work in more pause reps to your routine as well as try purchasing mark bell's slingshot. It is great at providing assistance at the bottom and get you used to heavier weight. If your weak point is the top, then work in more close grip bench press and floor press for triceps lock out strength at the top.
    I like the slingshot a lot.
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    Registered User ChaosNYX's Avatar
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    Originally Posted by teenguru88 View Post
    What I've been doing the past few months that has worked pretty well for me is 2 sets of singles followed by 3 sets of 4 rep pauses. I did 5x5 and a few other programs years ago. I work chest twice a week and every 3-4 weeks I take a full week off from benching. I don't do any accessory work for chest. My major weak point is that I like sticking with "bodybuilding form" for bench and I'd like to reach this goal with that form. Would a video of my form help show my weak points? I don't have anything current but I have a video of a 405 single from like 6 months ago.
    Do you mind if I ask why you would prefer to stick with body building form? I'm assuming this means that your shoulders are more flared and maybe your back isn't arched as much? I think your probably talking about the flared elbows though?

    If you wanna build muscle then you can (and probably should depending on the program) use assistance exercises. I wouldn't recommend it because it's not ideal for shoulder health but you can even do back off sets of the bench using your body building form after some heavy reps with a style more geared towards lifting max weights as safely as possible. If your shoulders don't bother you then great I guess.
    Last edited by ChaosNYX; 07-21-2016 at 05:10 PM.
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