I have a question .... My son (14) that is why he is not asking the question... He is training to increase his bench press as much as possible because in mid July they are having a bench a thon and max weight competition at his high school.
He currently has bench benching about every third day he has been doing heavy double rep sets and triple rep sets and has kind of hit a wall... he can bench 240 for a double and he weighs 193. He has also been doing dumbell benching on the same days he benches. He dumbell benches 75 for 3 sets of 5. and then he works arms legs and back the rest of the week. My question is should he bench once per week heavy and not so heavy the rest of the week or reduce benching to once per week etc? any info would be appreciated. Thanks
Incredible benchpress for that age.
Why not let him do 6-10 triples with 50% of his 1RM (cerca 120 lbs) one or two days a week.
And the other day, work doubles or triples, up to around 75-95% of his 1RM (depending on if you're gonna do a heavy or lighter week).
For assistance work, a little shoulder pressing and some DB presses.
But mostly triceps related stuff, such as close grips, chains, board presses.
Stay away from the shirt even though he's allowed to use it next year. Just focus on build a strong base.
But fcuk, that kid of yours is a quite a beast.
Just don't fcuk up his CNS by going heavy every week though.
