Worf
Member
Personally Im not doing anything over 5 unless its the bar and nothing over 1 rep above 70% 1RM
MESO-Rx
Anabolic Steroids
Race to a 315lb bench
- Thread starter Perrin Aybara
- Start date
Mighty-mouse
Member
What do you do to help increase max press? I have been doing floor dumbbell presses with a 2 sec pause elbows on floor. It has been helping. Even doing pause reps 3 sets of 3x365 working up.
What else should I do? Lats?
Edit my last 1rep max 2 weeks ago was 425 fresh
Worf
Member
Biggest thing is training regularly above 85% of your current 1RM. Other than that train your weakness. So if its traps or triceps or lats, train those. If youre capable of a 3x3 with 365 I dont think you qualify for this challenge. Or are you talking squats?
Mighty-mouse
Member
I’m going for the 455 bench press just thought I would ask since I seen ya on this thread lol
My bad on de railing
Worf
Member
No worries, I dont qualify for this one or the 455 either .Lol
I wonder if anybody wants to do a 350 or 365 BP race thred?
Also if you can bench that, I should be asking you for advice
I wonder if anybody wants to do a 350 or 365 BP race thred?
Also if you can bench that, I should be asking you for advice
There is this one.
Code:
https://thinksteroids.com/community/threads/race-to-the-4-5-6-milestone-the-big-3-lifts.134371819/
mp46
New Member
The second set of 115 was way easier than the first set of 115. So I’m thinking I need to do a better general warmup before walking up to the bench.
Next time I plan on something like 95x10
135x5
155x3
185x2
205x1
225x1
235x1
PR and increase 5lbs each attempt.
Longer rests when I get to the higher weights.
Next time I plan on something like 95x10
135x5
155x3
185x2
205x1
225x1
235x1
PR and increase 5lbs each attempt.
Longer rests when I get to the higher weights.
Mighty-mouse
Member
All advice is good advice bro. I have got some
Great tips and help from people that bench less than me.
Something that has helped you increase your bench might help me increase mine. We all in it for the same reason looking good and putting numbers up.
What I like to do when warming up on bench is during my early ramp up sets I'll also do band pull aparts, dumbbell hammer curls with light dumbbells for sets of 15, and I don't know the name of this one, but where you put a straight handle on the cable machine at about head height and with your arms straight out you press down using your lats, light sets of 15 on that, too. Warming up your lats and forearms helps with stability.
Worf
Member
Thats good point. chains and bands with speed work has brought mine up about 20 lbs, but I definitely need some work on comp form.
Btcowboy
Member
I believe straight arm pulldown is the name for it.
That sounds right. I try to get 2-3 rounds of those three things in during my warm ups.
Btcowboy
Member
I love em but haven't done them yet since switching to powerlifting.
Worf
Member
I think dbell pullovers have great carryover to the bench press. Help with unrack/rerack and lat activation on decent and drive from the hole.
I'm at 305 right now. Hoping for 315 in the next couple of weeks.
FilmoraGo is pretty easy on Android.
Mighty-mouse
Member
I seen the video and it was a good lift I will try and edit it for him after work
Btcowboy
Member
bumping this one up.
Anyone hit the 315 yet?
Hit 255x1 a little over a week ago, probably had 2 maybe 3 on it or could have should have gone 265x1.
Currently running Smolov JR for bench see where I can get to. Realistic goal 285x1 in a couple weeks. Of course my mentality is if it moves keep going up. Not thinking 315 this go round but ya never know lol
Anyone hit the 315 yet?
Hit 255x1 a little over a week ago, probably had 2 maybe 3 on it or could have should have gone 265x1.
Currently running Smolov JR for bench see where I can get to. Realistic goal 285x1 in a couple weeks. Of course my mentality is if it moves keep going up. Not thinking 315 this go round but ya never know lol
