Help with bench program

[MAXX]

Any powerlifters here? Preferably natural. Want to increase my bench again since my injury.

Right now I'm trying every 4 day, alternating one heavy day (90% 1rm) with one lighter day (75% 1rm)

This seem to be too hard for me to recover from. I get inflamation in my pec tendons... Maybe I should just try the same just every 5 day and see if I still get overtrained.

Strong natural lifters here.. Advice  

[funk51]

  consult this book immediately 

[Grape Ape]

Laugh, but this did add 50 lbs to my bench as advertised.

http://forum.bodybuilding.com/showthread.php?t=899851

[MAXX]

Laugh, but this did add 50 lbs to my bench as advertised.

http://forum.bodybuilding.com/showthread.php?t=899851

That is a great program. I did it when it first came out. Actually there were two versions of it, the second being slightly better than the first. When I did it, I didn't quite get 50 lbs on it but got at least 35 which was good enough for me. I got up to benching 420 lbs with it. Of course that was almost 10 years ago and I'm down about 100 pounds on the bench since then. But it's a good program. Only, don't try doing it more than the 8 weeks it prescribes without taking a break and going to something else for a while. I did end up trying to do two 8 week cycles of it back to back which was a mistake and I ended up tearing a pec.

 

biggest fear

[Grape Ape]

Yeah, but he tore it from over use.

Either way, you could always shit can the bench.  Plenty of alternatives.

[MAXX]

Yeah, but he tore it from over use.

Either way, you could always shit can the bench.  Plenty of alternatives.

There is a fine line between overuse and optimal training.

Well not benching is out of the question. A big bench is the most impressive lift you can have

[SF1900]

There is a fine line between overuse and optimal training.

Well not benching is out of the question. A big bench is the most impressive lift you can have

I thought deadlift would be the most impressive lift, since youre utilizing more bodyparts than a bench press.

I mean, if you mean impressive in terms of getting the women, then you may be right.

[Coach is Back!]

We follow a Westside template.

[T-REX007]

What are your current stats ?

BWT, age, max at present time

type of equipment available

past training experience -how long you have lifted, types of programs used

Just trying to get an idea of where to start

[_aj_]

Steve Kuclo recommends partial ROM reps with a lot of weight.

[SF1900]

We follow a Westside template.

Coach, have you ever thought of developing your own weightlifting program?

You can call it, "Coach Republican: Bench Pressing Democrats through the roof."  

[MAXX]

Steve Kuclo recommends partial ROM reps with a lot of weight.

That's for hypertrophy bodybuilding specific training. He gets better contact and isolation with pecs.

[MAXX]

What are your current stats ?

BWT, age, max at present time

type of equipment available

past training experience -how long you have lifted, types of programs used

Just trying to get an idea of where to start

235 lbs bw fairly lean

bench 315 for 5 today.

not a powerlifting gym. no chains, bands, boards or any of that available. maybe I should join a pl gym if I really want to improve...

[juicemachine]

Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.

[MAXX]

Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.

I have pretty decent strength natually. If I can improve on that swiching things up, great. If not bummer...

[juicemachine]

I have pretty decent strength natually. If I can improve on that swiching things up, great. If not bummer...

You have deluded yourself so far, just delude yourself a bit more and boom, suddenly you have awesome strength. All a matter of degree of self delusion.

[Coach is Back!]

235 lbs bw fairly lean

bench 315 for 5 today.

not a powerlifting gym. no chains, bands, boards or any of that available. maybe I should join a pl gym if I really want to improve...

Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.

[Coach is Back!]

Powerlifting and bodybuilding are all drugs, the more drugs you take the stronger and bigger you get. Everything else is just smoke and mirrors. So take more drugs to press more weight and die in your late 40's. That's the most honest reply you will ever get.

Please just shut the fuck up.

[MAXX]

You have deluded yourself so far, just delude yourself a bit more and boom, suddenly you have awesome strength. All a matter of degree of self delusion.

Juicing would probably be awesome for a while. Just don't know in the long run... Rather live in delusional natural land for now.

[juicemachine]

Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.

Yes, this is the key to a bigger bench.

[MAXX]

Find your 1RM. Work off of percentages. Keep reps at no more than 3 with the final rep being 1. Your theoretical 1RM is 355 based on your 315 x 5. Shoot for breaking a record by no more than 10lbs a week. 5 preferably. Chose accessory exercises that support the main lift.

okay thanks

but train heavy like this every workout? how often?

and what does a westside program look like 

[Coach is Back!]

Yes, this is the key to a bigger bench.

I see your hours numbered on here troll.

[juicemachine]

okay thanks

but train heavy like this every workout? how often?

and what does a westside program look like 

Have "fun" with this make believe bullshit.

[Coach is Back!]

okay thanks

but train heavy like this every workout? how often?

and what does a westside program look like 

Basically two max effort days and two dynamic (speed) effort days. Two lower, two upper.

[MAXX]

Have "fun" with this make believe bullshit.

idk if I would be happier in life benching 50% more with the help of roids.

it's just not that big part of my life. it's a hobby, not my whole life.