Please Scroll Down to See Forums Below I have lifted for years but have only power lifted for 5 weeks. My last bench work out was 4 sets of flat bench at 315 for 2 reps. On my last set I had a little help. I then did smith machine on a slight incline with 265lb with 50lb of rubber band resistance for 3 sets of 4 reps, this was easy. 3 days latter I did 205 overhead press on the smith incline with 50lb of rubber band resistance for 3 sets of 4. Then I did dips with 110lb strapped to me for 3 sets of 6. I then did close grip bench with 225lb and 50lb of rubber band resistance for 3 sets of 4. I then did 3 sets of heavy pushdowns for reps between 10 to 8. I would appreciate any advice for my next workouts. By the way I am not on any anabolics. I mention this so that the workout could be geared to a natural recovery level. Thank you.
Advice please for new PlL in bench
- Thread starter Sergeant
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solidj55
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Well this is my advice, and Im not trying to be a dick, shit-can all of that smith machine crap because thats all it is CRAP. Those things arent worth the nickle they paid for them. If I were you and wanting to improve my bench I would go to elitefitnesssystems.com or deepsquater.com and read about the westside methods of training the bench press. I have just started this so Im not sure how it will work for me but everyone that I know of that uses it LOVES it. Its supposed to be the best of all when it comes to powerlifting. If you dont decide to use it the only other option I can think of would be to find an old school progressive overload program for bench press and train your lats and tris hard. Just my two cents, see what everyone else says.
good advice solidj55........
,also Sergeant,you need to recognize your weaknesses and address them.Dave Tate's Elite fitness systems is the shit!!!!!!!!go there and read and learn.we gear all our bench workouts around making our weak points stronger,relize what muscle is failing and attack it.what are your stats?what did you max?alot of us on here do westside training which i highly suggest.........
,also Sergeant,you need to recognize your weaknesses and address them.Dave Tate's Elite fitness systems is the shit!!!!!!!!go there and read and learn.we gear all our bench workouts around making our weak points stronger,relize what muscle is failing and attack it.what are your stats?what did you max?alot of us on here do westside training which i highly suggest.........THank you for the advice and sorry I have not written. My max bench was 335 at 188lb right now it is less than 45lb as I hurt my shoulder and can't even extend my arm away from my body. The doctor says I have a calcium deposit inbedded in my tendon and it swelled up. I'm on anti-anflamitories and a lot of ice as I really want to avoid cortisone and surgery.
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