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Goatofthunder
06-12-2011, 06:05 AM
Hi all.


Me and my brothers have always been big fans of powerlifting and physical fitness.
Last fall we decided to meet up this summer for a benching competition (we don't live in the same country)
When we decided to do this, my litle brother was benching around 308, but is up to about 320 now.
At that time, i had only recently started weight lifing again and was benching around 220 but am up to 303 now so he still has a few pounds on me. I have been giving everything in to this competition for the past months and i would realy like to beat him. I have 2 weeks to go, do you have any suggestions on how to improove my bench from 15-20 pounds in two weeks?
For the past weeks i have been benching 2-3 times a week, depending on my recovery rate from previous work out.
Is it possible?

I appreciate all advecees :)

ScottYard
06-12-2011, 07:08 AM
Quit benching 3 times per week. Thats holding you back. If you must do 2 days go to westsiee barbell' s site and read all the bench articles. Learn about speed and max effort work

shocker4221
06-12-2011, 04:40 PM
Quit benching 3 times per week. Thats holding you back. If you must do 2 days go to westsiee barbell' s site and read all the bench articles. Learn about speed and max effort work

Double this. There's no way to properly recover from working the same body part 3 times a week. Now there have been programs that last only 30 days that have been effective, but I don't see any way you can increase your strength that much in two weeks.

Mark!
06-12-2011, 06:03 PM
You've got At Large's 30lbs in 30 days, but that's gonna be tough to get 15lbs in 15 days. Like the others said, stop benching so much. I bench twice a week, one day is heavy, other day is speed/accessory benching.

http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/up-your-bench-press-30lbs-in-30-days/

BoAnderson71
06-13-2011, 12:07 AM
Gain weight, seriously stuff your face it will help

Goatofthunder
06-13-2011, 09:46 AM
Gang in weight, seriously stuff your face it will help

Thatīs my plan right now, i am eating like crazy and have gone to benchiing two times a week.
I am also thinkin about delaying the competition a week :) Also thinking about starting pin presses, i read on westside homepage that it might help with big loads.

Thanks for all your advices guys :)