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  1. #1
    Registered User CrazyZachAttack's Avatar
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    How to get stronger bench for competition

    I was just wondering how can I get a stronger bench rapidly for a competition?
    7 Months ago I was 135X10 on flat benchpress
    now last week I hit 285x1. Which I got to by doing dumbell bench alot
    my work out would go something like
    Monday wednesday friday would be chest/tri
    then next week those same days would be back/bi
    and again the next week would be leg/ab
    (repeat)
    tuesday and thursday would be for the lifts that werent the main priority of that week so if chest/tri focused I would do maybe back/bi tuesday then leg/ab thursday and then switch by week.

    I was wondering what, and how often should I be doing these what lifts or what program works best?
    Im looking to bring my max to at least 330 with a 1 second pause.

    Thanks!
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  2. #2
    Want to be the BIGGEST! ProYeo's Avatar
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    Considered a Smolov Jr. bench cycle? I personally haven't done it bench, but I've read a lot of people having great results adapting it to bench.

    I've done it twice for squats and had really good results.

    They don't recommend any accessory work while doing it... but also being a bodybuilder, I can't help myself. So both times I've run Smolov I've also done my normal work in there

    http://www.smolovjr.com/smolov-squat-program/
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  3. #3
    Registered User CrazyZachAttack's Avatar
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    Originally Posted by ProYeo View Post
    Considered a Smolov Jr. bench cycle? I personally haven't done it bench, but I've read a lot of people having great results adapting it to bench.

    I've done it twice for squats and had really good results.

    They don't recommend any accessory work while doing it... but also being a bodybuilder, I can't help myself. So both times I've run Smolov I've also done my normal work in there

    ]
    Looks interesting! I will for sure have to check this out more. Thanks!
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