Peaking on Bench Press in a month?

[haider]

There's a lil bench press competition coming up in a months time at my college gym so I wanted to know the correct way to train myself for the 1rm?

I've been dong triples for a month or so now, and have platued (even lost a little strength) for the last 1-2 weeks.

Should I continue doing the bench press, just focusing on doing 1rm or what?

I have an incredible bench of 220 x 2-3 at a BW of 180 lb right now  but I'm not concerned about doing too well in the competition.

Thank you.

[Hedgehog]

Here's what you can do.

Workout 1

Triples or doubles up to a max triple or max double.

Then strip of 15-20 lbs, and do 3-4 more sets.


Workout 2
5-6 sets with triples, using 65% of your TRUE current 1RM (don't go too heavy). Be very explosive, but with good form.

Workout 3
Repeat workout 2


BTW, get rid of ANY shoulder pressing, or any triceps work such as extensions or french presses.

Just benchpress and that's it.

Two weeks out, do a lift out with 30-40 lbs over your 1RM, and hold it for 5 seconds. Then re-rack it. Don't try to lift it.

7 days out, do 3-4 singles up to 10 lbs under your current 1RM.

Two days before the contest, do 3*3 with a very light weight, to "wake" yourself, eg 95-120 lbs. Very quick reps.

[rccs]

Here's what you can do.

Workout 1

Triples or doubles up to a max triple or max double.

Then strip of 15-20 lbs, and do 3-4 more sets.


Workout 2
5-6 sets with triples, using 65% of your TRUE current 1RM (don't go too heavy). Be very explosive, but with good form.

Workout 3
Repeat workout 2


BTW, get rid of ANY shoulder pressing, or any triceps work such as extensions or french presses.

Just benchpress and that's it.

Two weeks out, do a lift out with 30-40 lbs over your 1RM, and hold it for 5 seconds. Then re-rack it. Don't try to lift it.

7 days out, do 3-4 singles up to 10 lbs under your current 1RM.

Two days before the contest, do 3*3 with a very light weight, to "wake" yourself, eg 95-120 lbs. Very quick reps.

Hedge, what do you think of this routine? Could it also be applied to Squat?

                         
         Tip: Type your RM lower for 5-10 pounds, to succesfully finish the program               
1RM   185      There is failure test, so if you are stronger/weaker adjust your RM through the cycle               

                        
Monday               Friday         
W #   Sets   Reps   Weight      W #   Sets   Reps   Weight
   1   6   140         2   3   155
1   2   5   150      2   2   2   165
   2   4   150         1   N   185
   1   6   140         2   3   165
3   2   5   150      4   2   2   175
   2   4   155         2   N   195
   1   6   150         2   3   165
5   2   5   155      6   2   2   185
   1   F / __   165         2   N   205
   2   5   155         2   3   175
7   2   3   175      8   2   1   195
   2   F / __   175         1   N   215
   2   5   165         2   3   185
9   2   3   185      10   2   2   205
   1   F / __   185         1   1   205
   2   5   175         2   3   185
11   2   3   185      12   2   2   205
   1   F / __   195         1   1   215
   1   5   185         1   3   195
13   2   3   205      14   1   2   215
   2   2   215         1   1   220


   Explanations:                     
      F - Do set to failure, if you can't lift more than 2 times, drop 1RM by 5Lb,                  
      if you can lift it 2-4 times, continue with current 1RM                  
      and if you can lift it more than 4 times increase your 1RM by 5Lb                  

      N - Negative rep                  


   

[Hedgehog]

Here's what you can do.

Workout 1

Triples or doubles up to a max triple or max double.

Then strip of 15-20 lbs, and do 3-4 more sets.


Workout 2
5-6 sets with triples, using 65% of your TRUE current 1RM (don't go too heavy). Be very explosive, but with good form.

Workout 3
Repeat workout 2


BTW, get rid of ANY shoulder pressing, or any triceps work such as extensions or french presses.

Just benchpress and that's it.

Two weeks out, do a lift out with 30-40 lbs over your 1RM, and hold it for 5 seconds. Then re-rack it. Don't try to lift it.

7 days out, do 3-4 singles up to 10 lbs under your current 1RM.

Two days before the contest, do 3*3 with a very light weight, to "wake" yourself, eg 95-120 lbs. Very quick reps.

Let me clearify, that the three workouts are done over a week, eg Mon Wed Fri.


If you want, and have access, do 2 sets of board presses at the end of workout 1, doubles or triples.

Hedge, what do you think of this routine? Could it also be applied to Squat?

                         
         Tip: Type your RM lower for 5-10 pounds, to succesfully finish the program               
1RM   185      There is failure test, so if you are stronger/weaker adjust your RM through the cycle               

                        
Monday               Friday         
W #   Sets   Reps   Weight      W #   Sets   Reps   Weight
   1   6   140         2   3   155
1   2   5   150      2   2   2   165
   2   4   150         1   N   185
   1   6   140         2   3   165
3   2   5   150      4   2   2   175
   2   4   155         2   N   195
   1   6   150         2   3   165
5   2   5   155      6   2   2   185
   1   F / __   165         2   N   205
   2   5   155         2   3   175
7   2   3   175      8   2   1   195
   2   F / __   175         1   N   215
   2   5   165         2   3   185
9   2   3   185      10   2   2   205
   1   F / __   185         1   1   205
   2   5   175         2   3   185
11   2   3   185      12   2   2   205
   1   F / __   195         1   1   215
   1   5   185         1   3   195
13   2   3   205      14   1   2   215
   2   2   215         1   1   220


   Explanations:                     
      F - Do set to failure, if you can't lift more than 2 times, drop 1RM by 5Lb,                  
      if you can lift it 2-4 times, continue with current 1RM                  
      and if you can lift it more than 4 times increase your 1RM by 5Lb                  

      N - Negative rep                  


   

IMO, there is no logical reason for doing higher reps on workout #1.

The major flaw is the higher reps on the lighter weeks.

It's a periodized layout, but the weeks with lower weights have higher reps. I think that's counterproductive.

And the failure set is definitely counterproductive.

The good stuff with layout is the periodization.

But I would stay with low reps, even during the lighter weeks.

Eg:

Week 1 150
Week 2 160
Week 3 170 ( or Max)
Week 4 155
Week 5 165
Week 6 180 (or Max)
Week 7 155 or 160
Week 8 165
Week 9 190 (or Max)

[haider]

Thanks hedge, appreciatte the help.

If not boards, do u think lifting in the rack would be fine?

[Vet]

Thanks hedge, appreciatte the help.

If not boards, do u think lifting in the rack would be fine?

I personally think that boards and rack work are two very, very different things. 


I also see where Hedge is coming from with the low reps all the time, however, there is some benefit to considering higher reps (ie sets of 8-10 with a light weight) if you are experiencing joint discomfort or are just plain sore.   Pumping a bit of blood into a muscle will go a long way for recovery.  The problem is the typical newbie---or even someone with a few meets under their belt will not hold back and stop short, instead they do set after set and end up being counter productive in their work.   

[MisterMagoo]

four weeks is a bit short, but the general rule seems to be this: start below your goal max for the first week, and on subsequent weeks make your final set closer and closer to it, and then the week before just do a few heavy sets, attempt what you want to hit, and then do nothing so your body has time to recuperate.

if you google "peaking cycle" and "bench" i'm sure you'll find loads, though most routines tend to be 9-10 weeks, not four.

[haider]

four weeks is a bit short, but the general rule seems to be this: start below your goal max for the first week, and on subsequent weeks make your final set closer and closer to it, and then the week before just do a few heavy sets, attempt what you want to hit, and then do nothing so your body has time to recuperate.

if you google "peaking cycle" and "bench" i'm sure you'll find loads, though most routines tend to be 9-10 weeks, not four.

I know bro, just trying to put something together real quick. It aint that serious, but it is Just a competition at college...

Did my bench workout today hedge (followed by some legs and back but thats another story):

Bench Press:
195 x 2
205 x 2
210 x 2
195 x 3
195 x 2
195 x 2
"Board" Presses
205 x 5
210 x 5
215 x 5 (I may be off on these numbers by 5 pounds, shoulda been paying more attention)

took it easy on the bench since I've platued lately, focused more on form; keeping the elbows tucked, and bringing it down to the stomach, mainly.

For the board presses I used some pads I found that I thought did the job pretty well, I would guess the thickness was about 4-5 inches. These were pretty easy, and fun to do!

[Hedgehog]

I know bro, just trying to put something together real quick. It aint that serious, but it is Just a competition at college...

Did my bench workout today hedge (followed by some legs and back but thats another story):

Bench Press:
195 x 2
205 x 2
210 x 2
195 x 3
195 x 2
195 x 2
"Board" Presses
205 x 5
210 x 5
215 x 5 (I may be off on these numbers by 5 pounds, shoulda been paying more attention)

took it easy on the bench since I've platued lately, focused more on form; keeping the elbows tucked, and bringing it down to the stomach, mainly.

For the board presses I used some pads I found that I thought did the job pretty well, I would guess the thickness was about 4-5 inches. These were pretty easy, and fun to do!

IMO, either you should follow what I suggested to the letter, ie reps and sets.

Or pick another layout.

However, doing rack presses is fine since the goal is to do partial lifts and stimulate fast twitch fibers.

But doing five reps instead of 3 or 2 isn't.

[haider]

My bad, I didn't know you recommended specific amounts of sets and reps for the board presses, so I jsut went with 5 and kept uppin the wight each set.

[haider]

Hedge, why no shoulder presses or extensions?

On the speed bench, my reps FLY up on the first rep but it's kidna shitty on the second and third. Also, I have to rerack after each rep cuz my shoulders come forward from the explosive pushing... not that I mind doing that, just saying.

[Hedgehog]

Hedge, why no shoulder presses or extensions?

On the speed bench, my reps FLY up on the first rep but it's kidna shitty on the second and third. Also, I have to rerack after each rep cuz my shoulders come forward from the explosive pushing... not that I mind doing that, just saying.

Because you're not training for a shoulder press or triceps extension contest.

Train as sport specific as possible.

Especially when you get close to the contest.

During the final two weeks, cut down on the volume some on the heavier workouts. Eg only 2 doubles after getting to the daily max on workout 1.

That's how you properly peak. Keep the intensity, but back off the volume.

Good luck.

[haider]

Because you're not training for a shoulder press or triceps extension contest.

Train as sport specific as possible.

Especially when you get close to the contest.

During the final two weeks, cut down on the volume some on the heavier workouts. Eg only 2 doubles after getting to the daily max on workout 1.

That's how you properly peak. Keep the intensity, but back off the volume.

Good luck.

u mean weekly, I hope 

I've got 3 more heavy bench workouts left, gotta make the msot of 'em.

The competition is on April 2nd.

What kind of PL routine do you reccomend for training all the big three?

[haider]

Dude, for the board presses how many boards should I use? These are 2 x 4's right?

And are rack presses ok?

Thanks.

[Stubborn]

Dude, for the board presses how many boards should I use? These are 2 x 4's right?

And are rack presses ok?

Thanks.

2x6's actually. They need to be a little wider so they dont tip/roll or dig into your chest. 1-3 boards thick depending on weakest point.


Like they have said, rack press would be ok but it doesnt directly simulate the bench like board presses. Go get a 10' 2x6 and cut it down to 2 foot sections and have someone hold them together on your chest, simple.


Something I did when I had no spotter (almost always) was to use one of those dense foam roller pads by placing it on my chest and lowering the bar to that. I even used 10lb plates stacked on my chest but I dont recommend it if you cant keep perfectly still.

[Hedgehog]

Dude, for the board presses how many boards should I use? These are 2 x 4's right?

And are rack presses ok?

Thanks.

Rack presses are "ok".

But board presses will be more similar to a regular benchpress.

You had some solution with stuff from the gym, use that instead of the rack.

You want to have a slight bounce of the board.

[haider]

Awesome replies guys, that really helps a lot. For tomorrow I will stick to the solution I came up with before but I will get me some boards later.

[haider]

yo, should i be pausing on the bottom for 1 sec? What kind of breathin tecnique should i be using? Breathing in before i start the rep? etc etc

[Hedgehog]

Ask those who hold the contest.

If they don't have any pausing rule, then you shouldn't train for it.

[MisterMagoo]

Dude, for the board presses how many boards should I use? These are 2 x 4's right?

And are rack presses ok?

Thanks.

i despise rack presses. i never lower the bar quite evenly, so i end up clanking one side of the bar before the other and getting my form all blown out.

[thewickedtruth]

i despise rack presses. i never lower the bar quite evenly, so i end up clanking one side of the bar before the other and getting my form all blown out.

and you need to fix that..that can fuck up your pressing when you get to heavier shit and one side is trailing the other..i did that same shit and ended up shooting one arm up and one arm halfway up last year... and RACK PRESSES fixed it because I had to work to get it to come down evenly though I call them pin presses..same difference. Pin presses are great because they allow you to strengthen your WEAKEST portion of your lift..problem is if you bang aroudn in there it sucks! 

[Stubborn]

Rack presses are great for explosiveness and overcoming mental blocks. They made me much more confident about exploding out of the hole.