355 for 3 months

[benchzilla]

Can anyone help my bench? I've been stuck on 355 for 3 month's. On my heavy day, I do singles up to about 335. I warm up with 135-10 reps. Then I go to 225. Then I go up every set by 20 pounds. On light day I do speed bench with bands. I do 9 sets of 3. Wide,medium and close grip. I'm 6'6 and my weight is around 275. I'm at a sticking point but I will break through. benchzilla

[archive_Flash]

what do your warm up reps look like?

How much rest are you taking between the heavies?

you may already do this, but try this(or something similair):

135x10/3 minutes rest
225x6/3 minutes rest
275x4/5 minutes rest
305x3/5 minutes rest
325x3/5 minutes rest
325x3 and your done

then when you can do 325 for 2 sets of 4 raise your wieghts up 5lbs and drop your reps back to 3 then repeat.

You should also be drinking a carb drink during your workout. I'll post mine for an example.

50g maltodextrin(ultra-feul)
10g creatine
10ml glycerol
250ml of water

Pump up the valium!

[This message was edited by Flash on 09-15-2002 at 10:52 PM.]

[benchzilla]

Thanks for the reply Flash. I usually do 135 for 10 reps but I don't rest that long. I usually rest about 1 to two minutes. I've got a meet in 5 weeks. Do you think I will see any improvement by then with this workout. benchzilla

[Billy_Bathgate]

You follow west side??

Whats your weak point?

If its at the bottom, do more lat work. Heavy rows, T-bars, Dumbell rows, front raises, wide grip bench, decline bench will all help.

If its lockout thats the problem do more tri work. Do some 2-5 board presses, floor presses, rack lockouts, jm presses etc.

Do you do reverse band bench or chains?


Also, you are rotating your ME exersizes right? Or are you doing flat bench every time? If you are, switch.

Benchzilla, you gotta break the plateau. Think outside the box, my man. Forget about the bench for two weeks. Focus on training your triceps and the anteriror head of your deltoid more. Do some research on the benefits of band training. Add bands to your barbell bench press. Periodize your training, for example have a week whereby you focus on eccentric loading. Then the next slap on the bands and nail the concentric phase of your bench. You can break out of this rutt. Just be creative and bio-mechanically sound.

BTW, always be aware of the bio-energetic pathway your training in. Don't try to improve ORM strength with 4 x 12 drop sets to concentric failure bench. /infopop/emoticons/icon_smile.gif

235lbs of Twisted_Steel and pure Sex Appeal!

[Stud Diesel]

Okay, my suggestion is similar to Twisted Steel. I suggest switching your heavy one-rep lifts to the close-grip bench for 4-6 weeks. Still do a few bench press sets after the close-grips, but keep it somewhere in the 4-6-rep range. Focusing more on the triceps like this has helped my bench press tremendously.

You could also try some push-offs using the power rack. Set the safety bars about halfway between full-range. Load up 360 or 365 and push-off. Lower slowly, like 6 seconds. (After adequate warm up of course.)

Grammar 101

To = "I'm going to the beach."
Too = "I too am going to the beach."
Two = "What you get when you add 1 + 1"