I'd Rather Be Dead than Average!! (Dec Bench Comp!!)

[BIG SMT]

After 9 mths off following a near fatal car accident...I'm back with a BANG!!

What better way to light a fire under my ass than to do a competition?!?!

SO, I'll be keeping a log documenting my progress up to the bench press comp....

Day 1:

Warm up rotators, tris, bis.....

Flat BB BP: bar x30, 135x10, 225x5, 275x5, 315x2, 365x2 negs

so thats where I'm at after 9 mths off. I'll get some training routines together, and get busy!

Any advise or comments are welcome! :nod:

[Heath82]

wow!!! congrats man... those are great numbers regardless.

[BIG SMT]

I was surprised to tell the truth, but very happy with that as a starting point!!! With about 17 wks to prepare, I may go for 505... :D

[BIG SMT]

DE Bench day.... I guess... I've never done a DE day. I always just lifted heavy and all out. This is a very new thing for me SO FEEL FREE TO CRITQUE!! :lol:

Rotator warm up

I ordered a Speed bench package of KILO Bands by LiftingLarge.com
I used the lightest set of bands today... I think they call them 13/16" bands w/ 10-50 lbs resistance?

I can tell I need ALOT of work on my explosive power, speed, and acceleration. I've always just relied on brute force.

FLAT BENCH - 3 hand positions (reg, med, CG) with Light BANDS
Bar x20
135x10
185x4 x 9 sets

CHAOS Barbell
145x6 x 4 sets

JM Press
95x10
135x10
185x10

Tate Press (but after consulting YouTube...I think I didn't do them correctly. :lol: )
45x10 x 3sets

Rope Pushdowns
3 sets x15

Well, there ya have it. IDK what I'm really doing, but I'm doing it. Max Effort Bench Day in about 72 hrs (Sunday) HELP!!!

[Iron Island]

Check out elitefts.com. There is a ton of articles and they have a Q and A section with lots of great info.

Try and get some video and we can help you alot more.

[GTLifter]

According to the WESTSIDE!! Bible triples are typically done for DE bench work. I prefer singles as they are nicer on my joints. Also, don't worry about using an exact percentage as long as the bar is moving fast.

[BIG SMT]

Yeah, I think I gonna drop the weight a little next time so I can really focus on the speed aspect since that is my main weakness. Then, once I start gettingthe hang of it add some more weight or a heavier band. Thanks a bunch guys! The elitefts and Westside articles are going to help!

[GTLifter]

Is your first contest going to be raw or shirted?

if raw read this:
http://www.elitefts.com/documents/bench_like_a_stripper.htm

[BIG SMT]

It'll be shirted if I can fit in one of the shirts I have. I don't really want to buy one just for this contest then get back to my former size and it be useless.

[BIG SMT]

ME Bench Day

Rotator cuff warm up

Flat Bench Warm up
Bar x20
Bar x20
95x10
95x10
135x6
135x6
185x5
185x5

Reverse Band Floor Press (Kilo Band: KB3 dark blue bands) **first time doing these**
Pinkies on the rings
275x3
365x3
405x1
405x1
455x0.5 (:lol: maybe next time...3rd workout in 9mths may have been a little soon)

CG Flat bench w/ KB1 bands
Index fingers on the smooth
275x3

Flat Tate Press
45x10
50x10
50x10

Tricep pressdowns
2 sets x15

hammer curls
2 sets x10

[BIG SMT]

DE Bench Day

rotator warm up

Flat BP w/ red bands (1 1/8" - 25-80 lbs)
3 hand positions
bar x20x 2 sets
95x10x 2 sets
135x3 3 sets CG
135x3 3 sets mid grip
185x3 3 sets wide

chaos barbell
145x10x3

DB flat BP w/ band around back
60s x15
70s x10x2

cable pushdowns
3 sets x15