Whats up bros. I am eight weeks into a 13 week training program for a meet in March. It is a local meet and it is my first. Anyway my squat and deadlift are good. My strength has been going up everyone week. Usually 5 -10 pounds a week a week for the squat and a little more for the deadlift. My bench has been the same for a year or more. I changed my training from bodybuilding bench to powerlifting bench, ie, going from 8-12 reps to 5 sets of 5. Anyway I can't get past 315 Pds for one as my bench max. Today, I barely got 295 for one. I did not even try 315pds. It is ambarssing. My squat and deadlift are somewhat respectible.
My weekly program consists of
Off on Monday and Tueday (usually)
Wed= Squats and assistance for legs.
Thurs= Shoulders and biceps. I do smith machine overhead presses 5x5 reps, then I do either front plate raises for 8-12 reps x 5 sets or behind the neck presses with preset weight barbells for 8-12 reps x 4 sets, Then I do two excersices for biceps. ( I will give that info if needed)
Friday = Off
Sat = Deadlift and back assistance work
Sun= Chest. I do 2 X10 w/ 135, 1X5-8 with 225, 1X 5 w/ 275 pounds, 1X3 w/295 and 1x1 w/315. All sets are paused at the bottom for a second. Now today, I could barely do 295 never mind 315. I need some help. I ordered some mini bands last week so they should be here soon. I am five weeks out for the meet and would like to max 325. I have an inzer blast shirt and the new Inzer Phenom. I have not used the shirts yet.
My weekly program consists of
Off on Monday and Tueday (usually)
Wed= Squats and assistance for legs.
Thurs= Shoulders and biceps. I do smith machine overhead presses 5x5 reps, then I do either front plate raises for 8-12 reps x 5 sets or behind the neck presses with preset weight barbells for 8-12 reps x 4 sets, Then I do two excersices for biceps. ( I will give that info if needed)
Friday = Off
Sat = Deadlift and back assistance work
Sun= Chest. I do 2 X10 w/ 135, 1X5-8 with 225, 1X 5 w/ 275 pounds, 1X3 w/295 and 1x1 w/315. All sets are paused at the bottom for a second. Now today, I could barely do 295 never mind 315. I need some help. I ordered some mini bands last week so they should be here soon. I am five weeks out for the meet and would like to max 325. I have an inzer blast shirt and the new Inzer Phenom. I have not used the shirts yet.