My weakness in benching

[leatherface]

Ok, I have targeted my weak areas for the bench press and box squat and I think I know how to go about fixing them, but ill post here for some ideas anyhow. For benching, my sticking point seems to be about 1 inch above my chest, so I think I need to work on my lats more(or atleast earlier in the workout so they have more energy), and work on explosiveness. I usually do Floor Press/board press/regular press for ME bench day, and cycle on/off with bands for DE day, but I don't think bands will help at all with the portion of the lift that i need help on(the bottom), so maybe I should try reverse band? And to up my explosive power, I was thinking about pausing at the bottom of eccentric phase for a second before exploding up on the speed benching. And instead of hitting triceps as my 2nd exercise on ME/DE bench day, I think I will hit my lats.

Like I said, I think the main problem is that I'm doing all these exercises that target the upper part of my bench(i.e. 2-5 board press, floor press), instead of the bottom part. So am i going about this the right way or what..what would you do?

as for the box squats, I just need to perfect my form and explode more out of the bottom, but I'll work on that in the upcoming weeks. Thanks

 

[pwr_machine]

You're on the right track. Work on explosiveness. Working with bands has made a big difference in the girls I work with. Each of their benches has increased. I'm not a fan of box squats so I'll let someone else comment.

 

[leatherface]

Just incase anyone wants to look at how my routines have been set up..ill post the last 2 weeks and this week. Btw, on monday and wednesday night I have martial arts..and wednesday I also do plyometrics and i do AR on tuesday/wednesday/thursday... ok here it is, post with any comments/tips or whatever

Week 1
Monday (ME squat)
Good Morning: work up to one rep max.
RDL 5 sets, 3 reps, 3 min rest
Reverse Hypers 4sets 4 reps, 2 min rest
Abs 4-5 sets
Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 50% of 1RM 1 min rest using 3 grips
Close Grip 3 board 3sets 3 reps 2 min rest
Elbow out extension + mini band 4 sets, 8reps 2 min rest
Dumbell Row 3sets, 12 reps, 2 min rest
Barbell Clean 3sets, 6 reps, 2 min rest
Thursday(DE squat)
Box Squat: 8 sets 2 reps 60% of 1RM 1 min rest
Speed Dead 6 sets 3 singles, 1 min rest
Glute Ham Raise 3 sets 6 reps, 2 min rest
Abs, 4 sets total
Friday(ME bench)
Bench Press: work up to one rep max
JM Press 5 sets 3 reps, 2 min rest
Barbell Row 5 sets 6reps, 2 min rest
Side Raises 5 sets 6 reps, 2 min rest

Week 2
Monday (ME squat)
Good Morning: work up to one rep max.
RDL and calf raise 3 sets, 5 reps, 2 min rest
Reverse Hypers 3sets 10 reps, 2 min rest
Glute Ham Raise 3sets 6reps 2 min rest
Abs 4-6sets
Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 45% of 1RM +minis 1 min rest using 3 grips
Close Grip 4 board 3sets 3 reps 2 min rest
Elbow out extension 3 sets, 5reps 2 min rest
Snatch 3sets, 5 reps, 2 min rest
BB Lat Row 3sets, 5 reps, 2 min rest
Thursday(DE squat)
Box Squat: 8 sets 2 reps 45% of 1RM + Blue Bands 1 min rest
Rack Pin suspended GM (36 ’’) 4 sets 3reps, 2 min rest
Speed Sumo Deadlift +band(on waist/rack)(60% 1rm) 6sets 1rep, 1 min rest
Pull Throughs 3 sets 10 reps, 2 min rest
Abs, 4 -6sets
Friday(ME bench)
2 Board Bench Press: work up to one rep max
Wide Grip Reverse 5 Board Press 5 sets 3 reps, 2 min rest
Seated Overhead Press 5 sets 3 reps, 2 min rest
Barbell Row + purple bands (low weight)5 sets 3reps, 1 min rest

Week 3
Monday (ME squat)
(13“) Box Squats: work up to one rep max.
Speed Goodmorning (60% 1RM) 6 sets, 2 reps, 1 min rest
Glute Ham Raise 5sets 6reps 2 min rest
Reverse Hypers 3sets 5 reps, 2 min rest
Abs 4-6sets
Tuesday(DE bench)
Bench Press: 8 sets of 3 reps 60% of 1RM 1 min rest using 3 grips
Reverse Close Grip 2 board 3sets 3 reps 2 min rest
Weighted Diamond Pushup 3 sets, 10 reps 2 min rest
Hang Clean 3sets, 3 reps, 2 min rest
Weighted Supinated Pull-ups 3sets, 5 reps, 2 min rest
Thursday(DE squat)
Box Squat: 8 sets 2 reps 50% of 1RM + Green Bands 1 min rest
3reps, 2 min rest
Speed Deadlift + Green Band(50% 1rm) 6sets 1rep, 1 min rest
Glute Ham Raise(Negatives) 3 sets 10 reps, 2 min rest
Abs, 4 -6sets
Friday(ME bench)
Floor Press: work up to one rep max
Close Grip 4 Board Press 5 sets 3 reps, 2 min rest
Clean and Jerk 5 sets 3 reps, 2 min rest
1-Arm Row + mini bands (low weight)5 sets 3reps, 1 min rest

 

[spatts]

You're on the right track. Work on explosiveness. Working with bands has made a big difference in the girls I work with. Each of their benches has increased. I'm not a fan of box squats so I'll let someone else comment.

Yep, yep.

WRT box squats, you may want to do low box squats or something like belt squats or kneeling squats with bands to build strength and explosiveness out of the hole.

pwr_machine...how old are the girls you train, and what fed?

 

[pwr_machine]

mid 20's...USAPL...one of which is EXTREMELY successful and the others are getting stronger day to day.

 

[spatts]

Congrats! Best of luck to your team.

 

[pwr_machine]

Thanks. I'll have their workouts posted in a few months.

 

[CobraUTAH]

I was always weak off the bottom on a bench press reps but as I've been posting for weeks and weeks now 5x5 fixed all of that. I have almost more power now off the bottom than towards the top.

 

[spatts]

Thanks. I'll have their workouts posted in a few months.

Does this have anything to do with that periodization study that another lovely PLer on the board is involved in?

 

[leatherface]

Ok, so my ideas are right then? with the lat training first and pause at the bottom of some reps on the speed benching?

and what exactly is...

WRT box squats,

I'll have to try some low box squats with bands, like 8 inch or so? thanks alot