Bench press help

[rmtt]

That’s a good bench for your body weight. You should enter a meet. As long as you can squat at least 500 with no wraps and pull over 600 you should do well. I had one training partner that did good on the basic 531 but myself and others went backwards for bench. I always needed more volume to keep my bench over 400. My best comp bench was 425 in the 220s so you got me and maybe I gave up on it too soon. I always thought JM Blakelys plan worked the best for me.
531 did work great for deadlifts because the weakest guy out of the 6 of us still had a 660 pull and the rest were 675 or better.

Thanks. I agree that the basic Wendler program lacks volume. That's why I moved to the hybrid system that alternates power and volume. One exercise using his guidelines and then one secondary exercise that emphasizes volume.

The thing I like about it that the first exercise stays the same throughout the progressive cycle...and the second exercise can be changed from week to week. One you are looking for weight progression, the other is strictly volume progression.

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[angus62]

Got it. Thanks.

 

[socialdfan]

Are you weak off the chest or halfway up?

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[Rastaboy]

Assuming you have all the basics down pat(pinching shoulders together, arch in back) some accessory work like floor presses or bands would help.

But without all the fancy equipment the biggest contribution to my bench numbers has always been and continues to be pauses. A nice 1-2 sec on the negatives and explode out of the bottom after a one second pause has tremendously helped my numbers.

 

[rmtt]

Assuming you have all the basics down pat(pinching shoulders together, arch in back) some accessory work like floor presses or bands would help.

But without all the fancy equipment the biggest contribution to my bench numbers has always been and continues to be pauses. A nice 1-2 sec on the negatives and explode out of the bottom after a one second pause has tremendously helped my numbers.

I work "Spoto" presses in about every other training cycle. Same as what yu are doing...but pause comes at about 1"- 2" above your chest...the bar never touches it. You pause, then explode back up.

Great exercise!