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Bench Press Posted by Courtney on 6/4/2008, 9:30 pm 63.245.137.170 I need some experienced powerlifting advice. For quite awhile now I have been in a rut with my bench press. Nothing I do has seemed to help it. I have recently incorporated speed reps into my routine for the last two weeks. I train each major lift once a week and have seen great progress in my deadlift and squat, but my bench has gone nowhere. Just wondering if there is anything I could do to boost my bench press. Thanks alot, Courtney  Post a Response

Re: Bench Press Posted by Teale Adelmann on 6/5/2008, 7:43 am, in reply to "Bench Press" 67.60.9.9 What does a typical workout consist of? --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney :  Post a Response

Re: Bench Press Posted by Courtney on 6/5/2008, 9:18 am, in reply to "Re: Bench Press" 63.245.137.170 Usually 4-5 sets of bench with a total of around 20-25 reps. Also, a bench variation is added, such as incline bench press, but I have just added speed bench and clap push-ups. And then, around 3 sets of 12 of various chest exercises like alternating arm db press, triceps work, and upright rows. Thanks in advance, Courtney --Previous Message-- : What does a typical workout consist of? : : : --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney : : :  Post a Response

Re: Bench Press Posted by Teale Adelmann on 6/5/2008, 10:09 am, in reply to "Re: Bench Press" 67.60.9.9 Try sticking with regular bench 5x5 with a pause for 4 weeks. practice setting up to bench every time even with the warmups, pinch the shoulders blades together, big lower arch and stay tight. ON the assistacne exercises pick 3 or 4 and stick around 6-8 reps for 3-4 sets each. Your set up on the bench is extremely critical and must be perfect --Previous Message-- : Usually 4-5 sets of bench with a total of : around 20-25 reps. Also, a bench : variation is added, such as incline : bench press, but I have just added : speed bench and clap push-ups. And : then, around 3 sets of 12 of various : chest exercises like alternating arm db : press, triceps work, and upright rows. : : Thanks in advance, : Courtney : : --Previous Message-- : What does a typical workout consist of? : : : --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney : : : : :  Post a Response

Re: Bench Press Posted by Courtney on 6/5/2008, 10:39 am, in reply to "Re: Bench Press" 63.245.137.170 I'll give it a try, thanks for the help Courtney --Previous Message-- : Try sticking with regular bench 5x5 with : a pause for 4 weeks. practice setting : up to bench every time even with the : warmups, pinch the shoulders blades : together, big lower arch and stay : tight. ON the assistacne exercises pick : 3 or 4 and stick around 6-8 reps for : 3-4 sets each. Your set up on the bench : is extremely critical and must be : perfect : : --Previous Message-- : Usually 4-5 sets of bench with a total : of : around 20-25 reps. Also, a bench : variation is added, such as incline : bench press, but I have just added : speed bench and clap push-ups. And : then, around 3 sets of 12 of various : chest exercises like alternating arm db : press, triceps work, and upright rows. : : Thanks in advance, : Courtney : : --Previous Message-- : What does a typical workout consist of? : : : --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney : : : : : : :  Post a Response

Re: Bench Press Posted by Courtney on 6/5/2008, 11:55 am, in reply to "Re: Bench Press" 63.245.137.170 Also, another question, I've heard that it is too taxing on the body to deadlift every week. Your thoughts on this? Thanks, Courtney --Previous Message-- : Try sticking with regular bench 5x5 with : a pause for 4 weeks. practice setting : up to bench every time even with the : warmups, pinch the shoulders blades : together, big lower arch and stay : tight. ON the assistacne exercises pick : 3 or 4 and stick around 6-8 reps for : 3-4 sets each. Your set up on the bench : is extremely critical and must be : perfect : : --Previous Message-- : Usually 4-5 sets of bench with a total : of : around 20-25 reps. Also, a bench : variation is added, such as incline : bench press, but I have just added : speed bench and clap push-ups. And : then, around 3 sets of 12 of various : chest exercises like alternating arm db : press, triceps work, and upright rows. : : Thanks in advance, : Courtney : : --Previous Message-- : What does a typical workout consist of? : : : --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney : : : : : : :  Post a Response

Re: Bench Press Posted by Teale Adelmann on 6/5/2008, 2:41 pm, in reply to "Re: Bench Press" 67.60.9.9 Most of the time we only pull from the floor every other week --Previous Message-- : Also, another question, I've heard that : it is too taxing on the body to : deadlift every week. Your thoughts on : this? : : Thanks, : Courtney : : --Previous Message-- : Try sticking with regular bench 5x5 : with : a pause for 4 weeks. practice setting : up to bench every time even with the : warmups, pinch the shoulders blades : together, big lower arch and stay : tight. ON the assistacne exercises pick : 3 or 4 and stick around 6-8 reps for : 3-4 sets each. Your set up on the bench : is extremely critical and must be : perfect : : --Previous Message-- : Usually 4-5 sets of bench with a total : of : around 20-25 reps. Also, a bench : variation is added, such as incline : bench press, but I have just added : speed bench and clap push-ups. And : then, around 3 sets of 12 of various : chest exercises like alternating arm db : press, triceps work, and upright rows. : : Thanks in advance, : Courtney : : --Previous Message-- : What does a typical workout consist of? : : : --Previous Message-- : I need some experienced powerlifting : advice. For quite awhile now I have : been in a rut with my bench press. : Nothing I do has seemed to help it. I : have recently incorporated speed reps : into my routine for the last two weeks. : I train each major lift once a week and : have seen great progress in my deadlift : and squat, but my bench has gone : nowhere. Just wondering if there is : anything I could do to boost my bench : press. : : Thanks alot, : Courtney : : : : : : : : :  Post a Response

Re: Bench Press Posted by Courtney on 6/9/2008, 9:46 pm, in reply to "Re: Bench Press" 63.245.137.170 Teale - Thanks for the bench tips, I never knew how important the set-up and form was. I put up a big paused PR, and look foward for more to come. Thanks again, Courtney  Post a Response

Re: Bench Press Posted by Teale Adelmann on 6/10/2008, 6:19 am, in reply to "Re: Bench Press" 67.60.9.9 That's great. Just keep at it and big PR's will come --Previous Message-- : Teale - : : Thanks for the bench tips, I never knew : how important the set-up and form was. : I put up a big paused PR, and look : foward for more to come. : : Thanks again, : Courtney :  Post a Response

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