- Joined
- Oct 15, 2003
- Messages
- 7,182
- Reaction score
- 887
When I first began focusing on bringing up my bench (which was probably around a 205 1rm at the time) I used the westside template and brought it up to about 240-245 in 3 weeks. The dynamic work helped a ton since I was having problems getting out of the bottom. That template + learning how to REALLY tighten up when you're benching helped a ton and my bench went up quickly from there.
In 3 weeks? No shit? That's something I'm interested in.
Plus the ice pack sounds like a slick little trick.