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help with bench increase

ironman512 Posts: 6 Joined: 2005/08/04	2005/08/09, 11:59 PM i have currently have a 200 pound bench press and i had set a gaol of 225 by the time school strats for powerlifting. Is there any workout that can help me reach this gaol in 4 weeks. This may be a newbie question but all help is appriciated.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/10, 12:24 AM yes. a bench press workout. I know that you are new, but try reading some of the posts in which this topic was already addressed. You have come to the right place, as there are at least a few competing powerlifters on this forum, but try reading some of the other posts. Many of them have some very good information on powerlifting training. 25 lbs. That depends on your level of training. It took me almost 3 months of no gains in bench before all of a sudden I was benching 245 all of a sudden at 140. A bench specialization would be one way to do this, but your squat and dl would suffer. Do you actually compete in powerlifting? 25 lbs is a lot for 4 weeks. There are russian specialization routines for powerlifters that are very good at bringing up a lifters max in any one lift, but, at the expense of the other lifts. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
ironman512 Posts: 6 Joined: 2005/08/04	2005/08/10, 01:36 AM thanks wrestler, and no i dont compete yet, also how does the bench specialization mess up your squat and deadlift
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/11, 12:04 AM Because in most russian specialization programs, your are doing a very high volume of that particular lift. As a result, it becomes very hard for your body to recover from any additional work. For example, in ab 2.5 weeks I will embark on the smolov squat routine. I will be squatting 4x a week, high volume, high intensity. Its really tough to recover from that, and so I will have to cut my upper body work to basicly a warm up and some bodyweight chins, which for me, is very light. I currently do pullups with an additional 65 pounds on my feet. Why are you so concerned with bringing up your bench?
ironman512 Posts: 6 Joined: 2005/08/04	2005/08/11, 11:26 AM the bech is my favorite exercise, whenever i have to work the upperbody im pumped, and i rely dont enjoy lower body workouts. I dont know why but i just cant get into them.
irondog Posts: 56 Joined: 2005/07/29	2005/08/11, 12:20 PM try this http://www.criticalbench.com/xtreme-bench-press-workout.htm this is from critical bench give it a try you might be surprised what you can get out of it dog -------------- http://p200.ezboard.com/bbigbearsweighttraining
ironman512 Posts: 6 Joined: 2005/08/04	2005/08/11, 06:06 PM thanks man but i found this 7 week workout and it looks good so im gonna give it a try. Thanks for helpin me guys. http://users.rcn.com/dl.interport/bench.html
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/11, 06:18 PM ..maybe your bench suffers cause of your lower body.......think about it like this....your house.....its either one floor or 2......for us normal middle class people.....imagine adding another floor to the preexisting.....house......can it be done ...yes.....however your foundation of the house...may be pushed to a limit.....however your contractor......well say... no more ad ons.........but you wanan push it and add another floor......eventually that all the house will hold with that given foundation...under it... If I wanna bring up my bench.......i make my back and tris stronger........etc. Even great bench pressers.....still squat a pretty good amount.... -------------- Friends don't let friends squat high...
vwshepherd Posts: 71 Joined: 2005/07/28	2005/08/11, 08:13 PM bigandrew is right. the only way to truely get a "big bench" is to train all the parts of the body, especially the lower part of the body. but first and foremost you have to have a strong back, big triceps, and a strong core. my favorite saying when i was starting out was, "back up your bench", by an old friend of mine that got me interested in lifting.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/11, 11:58 PM andrew motioned, shep seconded, therefore its a vote. all for, say yay. against, nay. yay to squatting for a bigger bench. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
homegym1 Posts: 75 Joined: 2005/08/12	2005/08/13, 09:43 PM what helps me bench more is before i try for a 1 rep max do 15lbs lighter and do as many times and then rest a lil and try for the 1 rep max.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/14, 06:58 AM i've always found floor press,close grip and pratials help my bench....also chains. -------------- Friends don't let friends squat high...