Bench help

[Lizard King]

dennis, I'll be happy if I can lift my arms the next day after that workout!

[dennis]

Originally Posted by Lizard King

dennis, I'll be happy if I can lift my arms the next day after that workout!

LOL..it's the second day after that kills bro..the negatives really help !

[juggernaught]

What do you guys think of training for BENCH useing a twice a week schedule?This is what I followed while traing for raw comps back in the day.......basicaly one light day then a few days later a 90% day working on explosiveness with a pause on each rep basic 5x5 format on this day

[dennis]

Originally Posted by juggernaught

What do you guys think of training for BENCH useing a twice a week schedule?This is what I followed while traing for raw comps back in the day.......basicaly one light day then a few days later a 90% day working on explosiveness with a pause on each rep basic 5x5 format on this day

me and my partner have trained like this..we had 2 chest days and 2 leg days per week..the first session was heavy the second later in the week is lighter...

[Reinheart]

When it comes to 5x5, i like to do it this way:

Bill Starr 5x5 - Madcow Intermediate or Linear Version

It's fuckin' awsome and gives me a lot of strength, but, it's really, really hard and painful.

[kristian magnuson]

Westside principles have pushed my bench to new limits. One heavy day per week, and one speed day per week. Speed day consists of 8 sets of 3 reps performed at 50-60% of your one rep max. Keep time between sets to 1 minute. Also, use of chains and bands will push bench up quickly. The progressive nature of the bands and chains forces you to accelerate the weight with more force towards the end of the movement.

Hope this helps.

[hardgainer09]

[quote=EPOWER;581711]I was in to powerlifting for about 3 years and hold a state bench record in the pa junior 20-23 year old 198lb class ( i weighed in at 183 ). I lifted and trained with many other state, even national ranked lifters and this helped me out alot. I was thought to warm up normal (not to over due it and tire out to early) get a weight you can do a good 2/3 reps with but a clean 2 or 3 reps!!! When you get to that weight do single REALLY CLEAN rep. Only do 1 rep per set. Do that 1 rep for 10 sets. If you do this for 6 weeks your bench will abosolutly go up. I incressed my bench 30lbs from doing this. It really works, each week do this and bring your weight up 5 or 10lbs each week. You will be amazed at the results you will get from this. It is truly a great work out!
Please if anyone dose it let me know how it works out for you.
Have a spotter sets 1-6 are not to hard at all. 7-10 you will be saying holy shit!

E[/QUOT

how much did your bench go up doing this workout?

[hardgainer09]

Originally Posted by kristian magnuson

Westside principles have pushed my bench to new limits. One heavy day per week, and one speed day per week. Speed day consists of 8 sets of 3 reps performed at 50-60% of your one rep max. Keep time between sets to 1 minute. Also, use of chains and bands will push bench up quickly. The progressive nature of the bands and chains forces you to accelerate the weight with more force towards the end of the movement.

Hope this helps.

what do your heavy days consist of?

[EPOWER]

I got my bench up 30lbs for a max on this! I have seen other guys I lift with get around the same, i havent done it in about 2 years but there were 5 of us that did this and it helped everyone alot!

E