300 lb bench press game plan

[Seanzilla**]

Here's another version of the same program (this one was published in Ironman Magazine.)

http://www.hardcorepowerlifting.com/index.php?page=ironman1.html

 

[Fedorable]

don't go there, it's a trick!

 

[Seanzilla**]

don't go there, it's a trick!

Yes, Hardcore Powerlifting's website is really devoted to pictures of guys lifting up xtra large women.

 

[Ascendant]

...that picture looks to me like SHE'S lifting HIM up.

 

[Keiwil]

This is a good thread.
I'm also currently working on my bench for a new pr.

The thing that im mostly focusing on now is bench drive.
Ill also do some heavy negatives. The idea is to lower a heavier weight to what you are used to and then have your spotters help you lift it. 300 lbs wont seem so heavy anymore if you do heavy negatives with lets say 340 lbs.

People here never seem to mention training the brachioradialis with hammercurls.

hammer curls will add development to your forearms due to their more direct effect on the brachioradialis. Other weight-training athletes have turned to this exercise as well. A few years ago Superheavyweight World Powerlifting champion Bill Kazmaier, who also won the World

 

[Klotz]

Anyone got a good shoulder prehab routine?

 

[Klotz]

Dec 8 2008. 8:30 PM.
Nieder presses (or whatever they're called), windmills with a 2.5er
Bench press
45x5
135x4
185x3
225x3
225x3 butt came off a little in rep 3
225x3 ditto but a lot more
225x3 with spotter liftoff, much better
225x2 D'oh. Failed about 2 inches up
225x1
225x1 bounced it
Well, less than stellar lift. Arch looked good in the mirror, although I still wasn't using my legs much. When my arch felt lower, my lift felt stronger. Using chalk helped.

Face pulls
13.5 kg, 3 sets of 10. These are supposed to be slow, right? And with how much weight?

DB BOR
85x10 each
100x10 each
100x10 right, 6 left
It's a good weight. Is it ok if I cheat a bit with my hips?

Another set of face pulls

6 sets of 5 BW dips


So whajja think?

 

[Klotz]

I mainly do BW dips because I like them.

 

[Boxer Rebellion]

I agree with Shit. Dynamic effort is a waste of time for raw benching if you bench is under 300.

I would also take a video of an ME day. Once the weight gets heavy, a proper bench press form can add 25-30 pounds. You might not be using your legs properly or you could improve your arch. When weight got heavy for me, I would tend to flatten out. One thing that really helped me was thinking about raising my chest as I was taking the bar down. Dave Tate describes it this way:




Here are a few other tips he gives:

do you have a link to Dave Tate's full article? thanks.

 

[Orion]

When I was stalled at a 230 bench, the best thing that worked for me was Sheiko. I went from 230 to 260 in 4 or 5 weeks. All the volume helped a ton with technique for myself and I trained pausing every rep also. Made a huge difference. Westside style didn't work to well for me.

 

[joshetc]

Anyone got a good shoulder prehab routine?

Shoulder dislocations 3x20 every day worked hella good for me at the beginning of the year. I've been lazy and haven't done them for several months and I'm pushing more weight than I was pre-injury with no problems at all. I just do light arm rotations and some soft punching (like 2-3 minutes, all straight punches, alternating arms) every morning to warm up my shoulders and thats it.

 

[ciscokid1024]

Anyone got a good shoulder prehab routine?

This is my favorite, has great descriptions and video:

DieselCrew.com - Shoulder Rehab Protocol

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Also: DieselCrew.com - Ultimate Two Minute Shoulder Warm-up

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[King of Fists]

This thread should be changed to teh 405, we all know that`s the key to lifting immortality

 

[FyouKantCme]

once you lift 300 you are an elite. still weaker than every single pro football player though, and most college ones.

 

[GunsforGuevara]

once you lift 300 you are an elite. still weaker than every single pro football player though, and most college ones.

How so?

 

[GunsforGuevara]

once you lift 300 you are an elite. still weaker than every single pro football player though, and most college ones.

So?

 

[FyouKantCme]

oaky well then you're not elite. just weaker than all pro football players and most college ones.

 

[enright3060]

once you lift 300 you are an elite.

For your average male, no, and bwahahahahahahahahahahahahahahahahahahahahahahahahaha

 

[Stranger Come Knocking]

wall angels, snow angels, egyptians add to prehab list

also, Bench is overrated!

 

[MatterOverMind]

*is elite*