Advices and tips for a 4 plate a side bench

[hugestatus]

Workboots, cutoff jean shorts, and a sleeveless flannel shirt should do the trick

LOL you forgot add, Hi Vis vest

[Bobby]

beause im blessed with good genetics for biceps and i know that the second i train em heavy they will grow disporportionate to my triceps..    and i hate being unbalanced...  and i prefer larger triceps to biceps anyways... so i train my triceps like crazy and just do a little for my biceps..after about a year of doing this, with the occasional heavy bicep day, now my arms are getting proportional..  i still have good biceps though..  

plus another thing i notice is that when i trained my biceps hard, they would try to help during my back workouts. now that i leave them alone, they dont try to contract during back movements, which allows me to put more weight on the lats, and they have ben growing better because of it.

no such thing as overdeveloped biceps

[Bobby]

errr..no. you thought wrong.

this is one of the stupidest things ive heard of. imagine stacking a bunch of 10lb on a military press on one side, and teh same number of "5s" on the other. 5 being 5 kg and 10 being 10lb. lets say you have 5 per side...

and so on.

stamping the weights a lb more or less here and there is well,..theres a thread already at GB about stupid americans.

the difference for one plate is 1 pound if they do weigh different and not just a name

5 5kg plates = 25kg or 55lbs
5 10lbs plates = 50lbs or 22.7kg

difference isn't huge, so why not just "rename" them to closest possible number.....
would you notice a difference picking up a 45 and then a 20kg? a 0.1lbs/0.4kg difference...

I'm not saying this is what they are doing, i'm saying it's a possibility and no one would be the wiser.

[WingedLion]

You are gonna need 4 days and at least 72 hours between speed work and ME work. Then you are gonnahave 2 back/shoulder days.
 
Day one: Max Effort Bench
 
Week one ~ Full range raw bench with bands(preferably purple) work upto a one rep max go until you miss should take about 10 sets
               ~ DB skullcrushers 4 sets of 12 HEAVY!!!!!!
                         ****DONE****
Week Two ~ Floor Preeses raw work upto one rep max go til miss should take about 10 sets
                ~ Close grip bench press 4 sets of 12 HEAVY!!!!
                          *****DONE*****
Week Three ~ 3 board presses you can go straight weight or use bands your choice
work upto a one rep max go until you miss should take about 10 sets
                  ~ pushdowns 4 sets of 12 heavy!!!!!
                          *****DONE*****
Week four ~ Do some shirt work put on the shirt work your way down with boards til you get a full range bench. Go until you miss full range
               ~ DB tricep presses keep palms facing the body and press with the tris
                  do 4 sets of 12
                          *****DONE******  
After you make it to week 4 start back over at week one and try and set PR's in all of your lifts. Document all of your ME work so you know what you did on what exercise so you can always try to beat it.
 
Day Two: Shoulders and Back
 
Lat Pulldowns ~ 2 warmups 4 working sets of 10-12 HEAVY!!!!
One Arm Dumbell Rows ~ 4 sets of 6-10 HEAVY!!!!!
1/2 rack pulls ~ 4 to 6 sets of 3-6 reps BUT REAL HEAVY!!!!!!
Dumbell High Shrugs ~ 4 to 6 sets of 12 (high shrugs just means bending the elbow the weight can be brought up even higher for more of a trap squeeze)
Rear Delt raises ~ 4 sets of 12
                    *****DONE*****                  
 
Day Three: Dynamic Bench day
 
Bench with mini bands ~ 10 sets of 3 reps fast as possible with good form( 3 reps in 3 seconds is basic principal ) Use 50% of one rep max so you got 450 bench the bands will add 50 pounds you will need 175 pounds on the bar.
 
Tricep exercise ~ choose any from ME day or do something else but HEAVY!!!!
 
Day Four: Shoulders and Back
 
Latt Pulldowns ~ same as above
Seated rows ~ 4 sets of 10-12 HEAVY!!!!!!
Rear Delt Raise ~ same as above
Barbell Shrugs ~ 4 sets of 12 HEAVY!!!!! and tilt head down and do not roll straight up and down no rolling!!!
Face Pulls ~ like a Lat pulldown but pull to the face and use rear delts and traps to squeeze the bar. 4 sets of 12
Hammer Curls ~ 3 sets to Burn Out
 
That is it nothing fancy smancy just keep a journal on your training and always try for a PR on ME days.It may not seem like alot but it is trust me thisis almost to a T on what we do at Westside. When your bench goes up in Contest adjust your % on your Dynamic work. Do this for three 4 week long cycles and let me know how it goes.

this routine was given to me by Mike Wolfe and he helped me throughout

the results you have seen on video

good luck

[Palpatine Q]

You are gonna need 4 days and at least 72 hours between speed work and ME work. Then you are gonnahave 2 back/shoulder days.
 
Day one: Max Effort Bench
 
Week one ~ Full range raw bench with bands(preferably purple) work upto a one rep max go until you miss should take about 10 sets
               ~ DB skullcrushers 4 sets of 12 HEAVY!!!!!!
                         ****DONE****
Week Two ~ Floor Preeses raw work upto one rep max go til miss should take about 10 sets
                ~ Close grip bench press 4 sets of 12 HEAVY!!!!
                          *****DONE*****
Week Three ~ 3 board presses you can go straight weight or use bands your choice
work upto a one rep max go until you miss should take about 10 sets
                  ~ pushdowns 4 sets of 12 heavy!!!!!
                          *****DONE*****
Week four ~ Do some shirt work put on the shirt work your way down with boards til you get a full range bench. Go until you miss full range
               ~ DB tricep presses keep palms facing the body and press with the tris
                  do 4 sets of 12
                          *****DONE******  
After you make it to week 4 start back over at week one and try and set PR's in all of your lifts. Document all of your ME work so you know what you did on what exercise so you can always try to beat it.
 
Day Two: Shoulders and Back
 
Lat Pulldowns ~ 2 warmups 4 working sets of 10-12 HEAVY!!!!
One Arm Dumbell Rows ~ 4 sets of 6-10 HEAVY!!!!!
1/2 rack pulls ~ 4 to 6 sets of 3-6 reps BUT REAL HEAVY!!!!!!
Dumbell High Shrugs ~ 4 to 6 sets of 12 (high shrugs just means bending the elbow the weight can be brought up even higher for more of a trap squeeze)
Rear Delt raises ~ 4 sets of 12
                    *****DONE*****                  
 
Day Three: Dynamic Bench day
 
Bench with mini bands ~ 10 sets of 3 reps fast as possible with good form( 3 reps in 3 seconds is basic principal ) Use 50% of one rep max so you got 450 bench the bands will add 50 pounds you will need 175 pounds on the bar.
 
Tricep exercise ~ choose any from ME day or do something else but HEAVY!!!!
 
Day Four: Shoulders and Back
 
Latt Pulldowns ~ same as above
Seated rows ~ 4 sets of 10-12 HEAVY!!!!!!
Rear Delt Raise ~ same as above
Barbell Shrugs ~ 4 sets of 12 HEAVY!!!!! and tilt head down and do not roll straight up and down no rolling!!!
Face Pulls ~ like a Lat pulldown but pull to the face and use rear delts and traps to squeeze the bar. 4 sets of 12
Hammer Curls ~ 3 sets to Burn Out
 
That is it nothing fancy smancy just keep a journal on your training and always try for a PR on ME days.It may not seem like alot but it is trust me thisis almost to a T on what we do at Westside. When your bench goes up in Contest adjust your % on your Dynamic work. Do this for three 4 week long cycles and let me know how it goes.

this routine was given to me by Mike Wolfe and he helped me throughout

the results you have seen on video

good luck

What did you put up at your strongest, Sev?

I remember you were pretty strong

[WingedLion]

What did you put up at your strongest, Sev?

I remember you were pretty strong

I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol

Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )

For those who don't know he had a top 10 bench in the world

[Palpatine Q]

I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol

Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )

For those who don't know he had a top 10 bench in the world

That's some good shit right there. BIG weight considering you were what....215-220 there?

I'm over 250 and I can get one HARD rep with 405.

[WingedLion]

That's some good shit right there. BIG weight considering you were what....215-220 there?

I'm over 250 and I can get one HARD rep with 405.

that's cause you are natural... if you would get on teh juice  your bench will skyrocket 

[_bruce_]

Wise words falcon.

I only gain around half an inch or so on my arms when I get them pumped. Seems everyone gets an inch but me 

At least your arms are pump-wise in tune with your penis... 

[wes]

Goudy,here`s an article I wrote.......adjust poundages to suit your needs.

http://www.bodybuilding.com/fun/wescott1.htm

[funk51]

Give me some of your wisdom. I am dying to hit this by the end of the year.

Should I ditch incline DB for barbell?

I am benching 1x week on a 4 day split. Chest/tris, back/bis shoulders and legs.

Should I work on reps or weight?

Advices please

                              use smaller plates 5's sound about right. nyuk 3x

[tonymctones]

I think i could have gotten around 350ish at a body weight of 205 before I hurt my shoulder I was getting 295 for 7 or 8 on my 3rd work set.

I felt that doing BB inclines actually helped my flat bench goudy, shoulder presses, dips, close grips I think would help as well.

youve been working out a while bro you probably know what needs to be done it might take some time I dont know where youre at max wise right now but I wouldnt rush it from somebody who has a shoulder injury the last thing you want is to hurt yourself and limit your workouts b/c you were in a hurry to hit a certain number.

[BodyProSite]

I  can hit 415  maybe 425 on a good day and i weigh 205  ,  never touched juice

[Bast175]

Maxing out is idiotic.

[haider]

Maxing out is idiotic.

whats up bastino, weather been prety sweet lately eh ?

[liquid_c]

Nothing wrong with trying to max out as long as you do it safely and take your time.  What is your current 1RM?  How much do you currently weight?  405 natural for sure is obtaniable with decent genetics. 

[jr]

Just give up, you will never reach your goal of 4 plates a side. You hear me! NEVER!!

[webcake]

Maxing out is idiotic.

Not really.

As long as your are sensible and have a couple of good spotters who know what they and you are doing, it should be fine.

[mesmorph78]

Leave the bench for four weeks and do heavy flat dumbell presses
also one day after not benching formonths and just doing exclusively dumbell I was benching felt good so I kept going up till I hit 405. Dumbells are waay harder But I've never ben a guy who was overly preoccupied with my bench figures right now I couldn't even tell you my max. Even though I know it's  between 405 - 420.
Anyway what I would say is
no benching for a while
no maxing on bench
more heavy Flat dumbell work
mes 

[Bobby]

Leave the bench for four weeks and do heavy flat dumbell presses
also one day after not benching formonths and just doing exclusively dumbell I was benching felt good so I kept going up till I hit 405. Dumbells are waay harder But I've never ben a guy who was overly preoccupied with my bench figures right now I couldn't even tell you my max. Even though I know it's  between 405 - 420.
Anyway what I would say is
no benching for a while
no maxing on bench
more heavy Flat dumbell work
mes 

Can you give an example of one of your dumbell workouts including warmups ??

[CT_Muscle]

I only have 405 x 3 on video although I did more years ago at a heavier weight. Funny thing, I did this video while melting down to prove squadfather I am the real shit lol
Wolfie helped me for free with diet too ( read "how to eat as many calories as possible )

For those who don't know he had a top 10 bench in the world

He is still in your head 

[mesmorph78]

Can you give an example of one of your dumbell workouts including warmups ??

here is a link to a thread with videos showing my entire dumbell workout


http://www.getbig.com/boards/index.php?topic=285146.0

[Bobby]

here is a link to a thread with videos showing my entire dumbell workout


http://www.getbig.com/boards/index.php?topic=285146.0

damn! very very strong!! is your first warmup set the 90s ? you don't do any other warming up?

What do you shoulder press?

[Colby]

 I did 410 in a meet 10 years ago...wow, ten years, I now suddenly feel older! Anyway, I tore my labrum in 04 and after getting it repaired I might have benched 10 times in the last five years.  It just doesn't feel right in my shoulder so I use primarily dumbbells and some Hammer equipment.  I was stronger when I benched a lot but my chest is bigger from using dumbbells. Don't even know if I can bench 315 anymore but I know my shoulder and elbows feel better. 

[mesmorph78]

damn! very very strong!! is your first warmup set the 90s ? you don't do any other warming up?

What do you shoulder press?

I've never really Max out  on shoulders not a shoulder guy best poundages 225 for 8-10 and 130db for a few reps