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KevinStarke
06-02-2005, 01:44 PM
Hi. I've been stuck at a 315 bench press for a good month now. I'm 5'4" and weigh 150 lbs. I've been switching up my routines and trying to hit incline hard and work the dumbells but nothing seems to really be pushing me through this rutt. I've been working on my form too, a little more arch and bringing my shoulders back so maybe when i get better at that it'll help. Anyone have any tips on what I should do to help break through the wall? Thanks

-Kevin-

WBBIRL
06-02-2005, 02:53 PM
My advice would be heavy negatives. As well as more focus on the trips/lats? Which part of the lift is the hardest... those first few inches or lockout???

KevinStarke
06-02-2005, 03:19 PM
Right in the middle, i steady it, bring it down, get it up what feels like half way then i stall on weights like 325 and 335

Sensei
06-02-2005, 04:04 PM
Hi. I've been stuck at a 315 bench press for a good month now. I'm 5'4" and weigh 150 lbs. Anyone have any tips on what I should do to help break through the wall? Thanks
-Kevin-

Buy a (better) bench shirt! That's what I do!

bigpoppapump979
06-02-2005, 06:08 PM
got any pics of you doing this?

KevinStarke
06-02-2005, 06:42 PM
I dont use a bench shirt, i could try to take a video i guess.

drew
06-02-2005, 07:37 PM
Do you do any board presses or rack lockouts? What kind of routine are you on?

KevinStarke
06-02-2005, 07:47 PM
i've been lifting for 5 years now but i was never real serious about power lifting till a year and half ago. I do a real heavy power day for chest on monday and then either thursday or friday (depending on how i feel) i'll do an assistance day for chest.

drew
06-02-2005, 07:51 PM
Benching is all about triceps and lats. Hit those two hard and your bench should go up.

KevinStarke
06-02-2005, 07:54 PM
Yah i was thinking maybe i should build my back up alot. My back is ok but its certainly not outstanding. What do you think are the best back exercises for building a better base for benching? Back rows?

drew
06-02-2005, 07:59 PM
BB rows are the best IMO. The big boys all say to work your lats horizontally, so BB rows would be key.

I'm having the same problem getting my bench up. Never fully recovered from a bad injury. So I've been reading a TON about increasing bench.

KevinStarke
06-02-2005, 08:01 PM
Yah i'm definitelly going to give that a shot, couldnt hurt right. Thanks for the input man

Keith Wassung
06-02-2005, 08:03 PM
Barbell rows are probably one of the best assistance exercises...for just about everything. Train our barbell rows like a 4th powerlift and watch for tremendous gains!

drew
06-02-2005, 08:03 PM
Sure thing bro. And if you're ever up New Haven way, give me a shout.

KevinStarke
06-02-2005, 08:04 PM
Drew,how are the gyms up in new haven?

Sounds good Keith, thanks man

drew
06-02-2005, 08:07 PM
EH. I go to a Planet Fitness in Branford. It's not bad. They don't allow chalk and there are no DBs over 80lbs. But the owner is cool, he lets me use an eco-ball at least. And nobody really bothers me about dropping weights when I'm DLing or anything.

Plus there's plenty of eye candy to peep out when I'm between sets.

KevinStarke
06-02-2005, 08:08 PM
I have close family friends that live in Branford im up there a good ammount actually. 80's, ouch haha. I've been lifting at the Gym at Newtown, highest they have is 120's.

drew
06-02-2005, 08:17 PM
Cool. Well, if you ever feel like a hellatious squat workout, come on down. lol

KevinStarke
06-02-2005, 08:25 PM
Haha i could use that, as you can see my squat isnt too stellar, benching is my best event.

Paul Stagg
06-03-2005, 06:47 AM
Triceps, triceps, triceps.

Speed.

Address those, you'll improve.

Hell of a bench, by the way.

WBBIRL
06-03-2005, 01:26 PM
Dont go for 325 or 335... go for 320 or even 317.5 if you have 1.25lb plate mates. Our gym has them I dont know about yours. But anywho going up 10 or 20lbs on your max may be to much, try 5 and if you fail that and have the 1.25lb plate mates go for the 317.5

KevinStarke
06-03-2005, 01:50 PM
thanks paul. yah my triceps could use some improvement and how often should i do board presses, i try to do at least a few sets once a week.

Smallest plates we have are 2 1/2's, guess i could give 320 a shot but i do hate seeing those little doughnuts on the bar

WBBIRL
06-03-2005, 08:53 PM
Hey, 5lbs is 5lbs... and how often if ever do you do negatives?

Girn
06-04-2005, 02:10 AM
wow you are one strong MoFo lol

KevinStarke
06-04-2005, 08:06 AM
Come to think of it i dont really do negatives very often haha, that could be the problem. Thanks Girn i'll try to get a video of me doing it next time i max out for that guy who told me i need a "better" bench shirt and the other curious guy.

bigpoppapump979
06-05-2005, 05:22 PM
haha am i the curious guy? very impressive lifts at your weight. age?

WBBIRL
06-05-2005, 05:52 PM
Negatives are what really started to shoot my numbers up. I almost double my gains in the same ammount of time using negatives here and there. They overload your muscles better then you can by yourself.

KevinStarke
06-05-2005, 07:11 PM
pump, im 17

wbbirl, yah im definitelly going to incorporate negatives into my chest routine, im thinking of fitting them in to my assistance day. Think i should do that or just go all out on power day and do em at the end or something to burn it out?

ilankaplan1
06-06-2005, 07:43 PM
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

is that what yous mean by barbell curls. that sounds like a good idea to increase my bench since i usually do lat pulldowns for my back.

WBBIRL
06-06-2005, 09:18 PM
@Kevin,

unless im shooting hard for a certaint number on my bench by a certaint date Ill usually do sometihng like this. I max out on my lifts every other month, I start out the first month doing a 2 week heavy week right after the max (which is on a friday, the last of that month) then after the heavy cycle I do a light week and then heavy and light with a max and the end of the 2nd week. Now if Im not trying for certaint goals I throw in some negatives the last heavy week of the max out month. Kinda like this

Start of 1st month

week 1 week 2 week 3 week 4
H H L L

Second month

week 1 week 2 week 3 week 4
H H* L L

The * is the week Ill max out, usually twice that week of my three upper body workouts. For example last time I did this 135x10, 225x8, 275x3, 315x1, then negatives with 330 for a set of 5-7.

debussy
06-07-2005, 01:22 AM
I don't really see many powerlifters that advocate negatives. Powerlifting is about speed.. and I can only see negatives draining your CNS. If your goal is to handle heavy weight, you may as well do board presses. That's just my opinion though.

KevinStarke
06-07-2005, 06:57 AM
I'll test it out, the HH LL setup sounds pretty interesting to me and i'll see if negatives benefit me at all. I should probably do more board presses too, my sticking point is right in the middle of my ROM.

nosetackle2005
06-07-2005, 09:05 AM
Add me to the list of those whose can't seem to increase their max weight on the bench. :cry:

Maybe I should try doing more boards. However, I'm the only powerlifter at my gym. Is it possible to do boards with having one person spot AND WITHOUT another one holding the boards? Spotters are hard to come by at my gym.

Any suggestions?

Thanks.

drew
06-07-2005, 09:15 AM
You can use a band to hold the board to your chest. Anchor it to a power rack or use heavy dbs on the floor.

twm
06-07-2005, 10:44 AM
Negatives are what really started to shoot my numbers up. I almost double my gains in the same ammount of time using negatives here and there. They overload your muscles better then you can by yourself.
How do you integrate negatives into your workout? Last set is a negative or what?

KevinStarke
06-07-2005, 11:58 AM
Damn man 5'6" 290 lbs, your one big fella haha

(^_^)
06-11-2005, 05:01 AM
what does your foot placement look like? do you use leg drive?

this article helped my bench a lot: http://www.ruggedmag.com/index.php?type=Article&i=16&a=7

D Breyer
06-11-2005, 09:37 AM
i don't, but have seen peopel bench with their feet up in the air and crossed like discussed in that article... why do they say it is a bad thing?

KevinStarke
06-11-2005, 11:04 AM
(^_^)

You can check out the video of me pressing 225 in my journal which is in my sig, it has my leg placement on it, i bring them under, squeeze the bench and push up.

WBBIRL
06-11-2005, 01:21 PM
How do you integrate negatives into your workout? Last set is a negative or what?

Most of the time it works like this, Ill use the last time I did them for an example

I warmed up as always with 135x10, then I went to 225x6, then to 275x3 and then to 335x5 and that was my negative set. At that time my max was 315. They always broke through any bench platue Ive every had. I got stuck at 235 and again at 275 but went right through with these.