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Re: Bench press

Posted by Teale on 5/10/2008, 5:18 pm, in reply to "Re: Bench press"
67.60.9.9

My focus right now is Bench only. I lift 3 days a week. Two days a week focus on bench.. one being a speed day and the other is a heavier bench day. The third day (which is the middle day) focuses on back, shoulders, abs and biceps.
Here is a sample workout of mine:
Day 1 workout
bench w/ shirt x4 210/225/240/255
4 board x3 200/210/220/230
db floor press 4x6 45/55/55/55

Day 2 workout
Seated upright machine rows 4x8
Pull-ups 4x10 BWT
Bent over rows 4x6
DB side raises 4x6
Seated db shoulder press 4x8
curls db 25lb 4x8
curls straight bar 50lbs 4x8
abs 4x20

Workout day 3
speed bench 8x3 115/115/115/115/120/120/120/125
Close grip bench 4x6 135/140/145/150
pins lockout's 225/235/240x1
push ups 3x15 narrow
db flat bench 4x6 45/50/55/55
abs 4x20

If your focus is bench- the best way to increase it is of course by doing it. I do accessory exercises (shoulders/back/triceps) to increase my strenth on the bench. (The biceps I do just for fun)
After my meet in June I'll change up my workout to get ready for a full powerlifting meet next March..
take care-

--Previous Message--
: Thanks, I've done a little research on
: the federations. One other question I
: have is how you go about your training,
: also if I just wanted to increase my
: bench, how would I go about doing that?
: Are there certain exercises that
: increase or do you just stay with the
: bench? Thanks again Teale
:
: --Previous Message--
: I'd recommend doing a search on the
: internet to find federations that are
: available to you in your area (or
: within a reasonable traveling dist.).
: NASA, USAPL, and AAU are great drug
: free orgainizations that I've lifted
: with.. there are certainly more out
: there.. check out there web pages, look
: at their rule books too. most feds
: offer 'bench only' lifting. Even if
: you don't have a lot of experience,
: it's good to get out there to a meet..
: great practice and you can do some
: networking too. good luck.
:
: --Previous Message--
: Thank you Teale. Your work is really
: impressive. I'm maybe thinking of doing
: some local competitions (if I knew of
: any)..Is it too early for me to
: compete? I actually cannot deadlift or
: squat due to a debilitating ankle
: problem. Do they do bench only
: competitions? If so, how can I find out
: where and when they are held?
:
: Thanks again
:
: --Previous Message--
: Hi- Congrats on your bench press.. keep
: your training going and you'll see the
: results. Just yesterday I found I
: powerlifting USA mag. with my bench
: results from 1997- I was 25 years old
: and benching 185lb in comp., now I
: bench 270lb.
: My advice.. Make sure you're getting
: enough protein in your diet, train
: smart, and don't be afraid to mix up
: your training with boards, chains,
: kettlebells, etc. Keep a training
: diary so you can compare your weights
: with previous training cycles. Mix up
: your training days with different
: exercises so your body doesn't get used
: to the same weight and movement.
: Good luck!
:
: --Previous Message--
: Hi. I am a 20 year old female who
: weighs
: 129 pounds. I have reached the
: milestone of bench pressing 135 pounds.
: I feel like I'm going to plateau soon
: but I really would like the weight to
: keep going up. I am up to two reps with
: 45 lb dumbbells (45 in each hand). I'm
: not concerned about that as much as the
: barbell. How should I go about my
: routine? Should I mix it up a bit?
:
: Thank you, any advice would really be
: appreciated.
:
: Jess
:
:
:
:
:
:
:
:
:

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Re: Bench press - Jess 5/10/2008, 8:26 pm

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--Previous Message-- : My focus right now is Bench only. I lift : 3 days a week. Two days a week focus on : bench.. one being a speed day and the : other is a heavier bench day. The : third day (which is the middle day) : focuses on back, shoulders, abs and : biceps. : Here is a sample workout of mine: : Day 1 workout : bench w/ shirt x4 210/225/240/255 : 4 board x3 200/210/220/230 : db floor press 4x6 45/55/55/55 : : Day 2 workout : Seated upright machine rows 4x8 : Pull-ups 4x10 BWT : Bent over rows 4x6 : DB side raises 4x6 : Seated db shoulder press 4x8 : curls db 25lb 4x8 : curls straight bar 50lbs 4x8 : abs 4x20 : : Workout day 3 : speed bench 8x3 : 115/115/115/115/120/120/120/125 : Close grip bench 4x6 135/140/145/150 : pins lockout's 225/235/240x1 : push ups 3x15 narrow : db flat bench 4x6 45/50/55/55 : abs 4x20 : : If your focus is bench- the best way to : increase it is of course by doing it. : I do accessory exercises : (shoulders/back/triceps) to increase my : strenth on the bench. (The biceps I do : just for fun) : After my meet in June I'll change up my : workout to get ready for a full : powerlifting meet next March.. : take care- : : : --Previous Message-- : Thanks, I've done a little research on : the federations. One other question I : have is how you go about your training, : also if I just wanted to increase my : bench, how would I go about doing that? : Are there certain exercises that : increase or do you just stay with the : bench? Thanks again Teale : : --Previous Message-- : I'd recommend doing a search on the : internet to find federations that are : available to you in your area (or : within a reasonable traveling dist.). : NASA, USAPL, and AAU are great drug : free orgainizations that I've lifted : with.. there are certainly more out : there.. check out there web pages, look : at their rule books too. most feds : offer 'bench only' lifting. Even if : you don't have a lot of experience, : it's good to get out there to a meet.. : great practice and you can do some : networking too. good luck. : : --Previous Message-- : Thank you Teale. Your work is really : impressive. I'm maybe thinking of doing : some local competitions (if I knew of : any)..Is it too early for me to : compete? I actually cannot deadlift or : squat due to a debilitating ankle : problem. Do they do bench only : competitions? If so, how can I find out : where and when they are held? : : Thanks again : : --Previous Message-- : Hi- Congrats on your bench press.. keep : your training going and you'll see the : results. Just yesterday I found I : powerlifting USA mag. with my bench : results from 1997- I was 25 years old : and benching 185lb in comp., now I : bench 270lb. : My advice.. Make sure you're getting : enough protein in your diet, train : smart, and don't be afraid to mix up : your training with boards, chains, : kettlebells, etc. Keep a training : diary so you can compare your weights : with previous training cycles. Mix up : your training days with different : exercises so your body doesn't get used : to the same weight and movement. : Good luck! : : --Previous Message-- : Hi. I am a 20 year old female who : weighs : 129 pounds. I have reached the : milestone of bench pressing 135 pounds. : I feel like I'm going to plateau soon : but I really would like the weight to : keep going up. I am up to two reps with : 45 lb dumbbells (45 in each hand). I'm : not concerned about that as much as the : barbell. How should I go about my : routine? Should I mix it up a bit? : : Thank you, any advice would really be : appreciated. : : Jess : : : : : : : : : : :

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