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Cory151
New member
Ive been lifting weights (for hypertrophy) for a long time my bench press has always stayed around 315 for 1 maybe 2 reps no spot. I weigh a bit over 200 pounds I noticed on more than one occasion smaller guys than me benching more, never understood why. Then came the internet, he proliferation of information.
I had been researching around this powerlifting section of elite, reading everything about increasing bench. I decided to give some ideas a try and now I just do power movements on chest day to include; over max static holds, 3 reps near max, bench boards 2x4/ 4x4, speed reps, and practicing my form (locking shoulders, lats, driving with legs @ 80 degree angle etc).
In conclusion, after 3 1/2 weeks of doing this I did 365 with no spot or lift off once.
2 questions?
1) My goal was 365, now Im wondering if 405 is possible, for me. Should I switch my protocol, to keep my body from adapting? Or keep with whats worked so far?
2) Since I made all these changes at once it hard to say what has been the key to my success, Im still unsure of how a bench board works to increase my power out of the bottom of the lift. Could somebody break it down? Or could it be that my technique is the cause of the increase?
Thanks in advance.
I had been researching around this powerlifting section of elite, reading everything about increasing bench. I decided to give some ideas a try and now I just do power movements on chest day to include; over max static holds, 3 reps near max, bench boards 2x4/ 4x4, speed reps, and practicing my form (locking shoulders, lats, driving with legs @ 80 degree angle etc).
In conclusion, after 3 1/2 weeks of doing this I did 365 with no spot or lift off once.
2 questions?
1) My goal was 365, now Im wondering if 405 is possible, for me. Should I switch my protocol, to keep my body from adapting? Or keep with whats worked so far?
2) Since I made all these changes at once it hard to say what has been the key to my success, Im still unsure of how a bench board works to increase my power out of the bottom of the lift. Could somebody break it down? Or could it be that my technique is the cause of the increase?
Thanks in advance.
