300 lb bench press game plan

[Prokofievian]

I have a question about the pullups on your Oly day. What's the reason for these pullups on an Oly day?

Perhaps pulls would be more suited to this day, or maybe a squat. Maybe both, who knows.

 

[TheAth-ah-lete]

One time my brother n law and were talking about benching in front of an old fat guy. He said something about a female powerlifer doing some really impressive press for reps and I said, "I'd be glad to do that for a single." He said,

"You can, it's just a matter of doing it everyday."


:icon_neut

 

[Ascendant]

I would really keep the benching to once a week. At this point, you'll make better gains by having one really intense day.

 

[BAS_FAN]

Best advice I ever got about imprving my bench. "don't bench" Dips, incline, DB neutral grip presses, SOHP, etc etc.

I don't agree with that at all. there is something to be said for training assisstance muscles to improve the bench, but neutral efficiency and training the motor units by benching is far more beneficial.
The only way you'll get better at benching is by benching!

 

[Fedorable]

80% do you consider that dynamic?

 

[joshetc]

this is mad interesting to me, especially some of the stuff dave tate mentions. I'm def gonna give it a try, I wanna try to get my bench up about 80 lbs by march so I can compete next year in powerlifting.. hopefully this helps.

 

[Ascendant]

this is mad interesting to me, especially some of the stuff dave tate mentions. I'm def gonna give it a try, I wanna try to get my bench up about 80 lbs by march so I can compete next year in powerlifting.. hopefully this helps.

You're not allowed to do that until you get your squat up.

 

[Fedorable]

i added 25lbs to my bench since october 1st

 

[Fedorable]

Klotz - go big, aim for 317

 

[MatterOverMind]

i added 25lbs to my bench since october 1st

By not benching?

 

[joshetc]

You're not allowed to do that until you get your squat up.

I think my squat has improved, I haven't squatted over 90% of my 1rm since before the squat contest ended, but my deadlift has gone up like 60 lbs since then. I'd be really surprised if I couldn't hit at least 355 by now, even though that is basically trash as well.

 

[Fedorable]

By not benching?

actually next week I will go for 35-40lbs more than when I started in October. This all my extensive hip thrusters. I haven't even benched to find this out, but i just feel like I did 25lbs more.

 

[Klotz]

I have a question about the pullups on your Oly day. What's the reason for these pullups on an Oly day?

Perhaps pulls would be more suited to this day, or maybe a squat. Maybe both, who knows.

They're a good exercise to put at the end of any workout.

 

[TheNerdKing]

So what, like 3x3 one day and 5x5 another?

10x3 + tons of heavy tricep/shoulder/back work

8x5 + tons of heavy tricep/shoudler/back work

Bench Day For Idiots:
1 - Bench:
fucking heavy and lots of sets

2 - BOR:
fucking heavy and lots of sets

3 - 2 or 3 Board Press:
fucking heavy and lots of sets

4 - Tricep Specific Movement:
fucking heavy and lots of sets

OR

5 - Shoulder Specific Movement:
fucking heavy and lots of sets

Do 1, 2, 3 and either 4 or 5.

Don't pyramid your work sets. Get to a work weight and bang out your work sets.

Pause your fucking reps. 1 second, motionless with bar in contact with your chest.

 

[Klotz]

Is there a point to board press if I don't have a problem with lockouts?

 

[Ascendant]

...or if you're not using a shirt? Not really. You could say that it gets you/your shoulders used to the weight. I've never used them with any great degree of success.

 

[JPC]

Is there a point to board press if I don't have a problem with lockouts?

Since you are benching raw and sticking point is near the chest I would do dumbell bench instead of any board or partial presses.

 

[Klotz]

If I reach failure on one of my sets, should I drop the weight and keep going, use the same weight with less reps, or just stop?

 

[TheNerdKing]

If I reach failure on one of my sets, should I drop the weight and keep going, use the same weight with less reps, or just stop?

Try both. What you really want to find is the rigth weight. A weight you can finish your sets with.

The 10x3 or 8x5 is just an example. What I was really trying to get at is that 3x3 is not sufficient even with really heavy loads. You need to get some volume into your bench day somehow.

Pyramiding up to a heavy 3x3 is fine if you go and do a ton of assistance work afterwards. Maybe it's just me but I dont make any gains with 1 bench day a week and I don't make consistent gains unless I have lots of volume on atleast one bench day a week.

As for the board press, replace with close grip benches or floor press or whatever other heavy pressing movement you want. Hell, do push press. Stick to one movement for 4 weeks then switch to a different movement. Work on upping your 1RM in that movement over the 4 week period.

It doesn't matter what movement, just get fucking stronger. I love the board presses because my triceps are my weak link. For you, maybe floor press or push press would be a better choice.

 

[Seanzilla**]

Here's my favorite benchpress program for going from 225+ pounds to 315 pounds.

Hardcore Powerlifting