Need Bench Press Specialization PGM

WARLORD_123 · Sep 15, 2004

Im 6'3 252, 8% bodyfat. I feel as though I have a decent physique. I will post pics for critiquing when I am able (I am currently in the military, and deployed overseas so I am unable to post pics, but will when I redeploy). The problem I have is my bench press strength. My personal best is 410 which I feel is week for my size. I am 24 years old by the way. My current bench press max is 355. I am kind of embarrased to post this due to the excellent maxes that I have seen posted. My current bench routine is as follows:
I hit chest twice a week on monday and thurs or friday depending on soreness.
On chst day one I do volume training 8 sets of 8 @ 65% of my 1 rep max with a 75 second rest between sets. I also do back on this day. The senond chest exercise on day on is incline flys 2 x 15.
On chest day two I do a good progressive warm up and then do 2 sets of 3 reps, last workout was 325, and 335 respectively. Then follow it up with some heavy singles, usually only 1 or 2 sets. Then I move to the power rack and do lock outs (about 6-8 inches of movement for 5 x 5. starting with 365 and working up to 500. Any suggestions or help with my bench would be appreciated.

FRKNHUGE · Sep 15, 2004

heres my advice as i got my raw max up alot last year by doing this, went fro 415ish to 555 for a dbl, drop the flyes to last and use incline bench and stretch more than anything with them, they do NOTHING for bench power.

flat bench sets of 5rep, do not move up in weight till 5 reps is completed

incline 5 reps sets, moderate weight here, not maxing but trying to build more pec power, and use explosiveness to move the weight, lower under control, and BLAST it up.

close grip flat OR close grip decline sets of 3or5 depending

skull crushers heavy sets of 6

its VERY basic, but pic a weight u kno u can hit for 5, Upp it by 10lb, this will be ure next routine for heavy chest day, since ure not using a shirt, id say drop the lockouts, as they will do nothing but kill ure CNS. and develop tricep power where u dont need it.

on the volume day id say use 135-185 and do speed sets, like a DE day, sets of 5, say 6-8 sets, concentrate on form and movin that bar AS FAST AS U CAN.

do face pulls, high rows, and anything else to develop upperback power
this is just a few things i can think of
frk

WARLORD_123 · Sep 16, 2004

Thanks for the program critique/suggestions. I will make the changes and post my results.

Andronicus · Sep 16, 2004

frk is right on....
if i was only concentrating on a one rep max on the flat bench (which i do), i would drop the incline stuff, but thats me.

frk is right about the lockouts, you have to have big tricep power for a big bench, BUT not in the lockout.....skull crushers work, i like tate presses, the lockout work is critical when using a shirt, but not for a raw bencher

the back advice is good too, alot of you bench power comes from you lats...
train them on the same plane as your bench, use lots of heavy rows here...

keep us posted!

rocketman · Jan 5, 2005

5 rep set - how many ...

FH, thanks for the tips. but bro, on the 5 rep sets for the flat bench, how many sets do you do ? do ya go until 5 reps are not possible any longer ?? ...

thanks