i compete raw at 165lbs.and had a decent meet at the usapl arnold in febuary except for my bench.my raw squat is 450,dead is 510,but my bench is only 250 and continously dropping over the past 2 years.i used to open with 270 but that is like my gym max now.i do deads and lockouts on sunday,bench,tris and delts on tuesday,squats and goo mornings on wednesday and lats on friday.2 lifts for deads,2 bench lifts,2 tricep lifts and 2 delt lifts,1 squat and 1 good morning lift and 3 lat exercises so i know i'm not overtraining.i've tried dropping speed day on friday for my bench but to no help.i've tried every bench routine and followed lots of guys advice but to no avail.i know i've got the lat strength for it and i should at least be pushing 300i do heavy weighted pullups working up to 90 to 100lbs.and heavy weighted rows.i have the same form(upper back super arched,shoulders tucked together,strong tris)i used to be able to rep 275 for 6 for the past 5 years now that is a longshot for a max!please guys help me get my bench together!
Where do you usually fail on the bench?
about 3 to 4 inches off the chest.usually i fail on the whole lift!
that was hard to read. but work with boards if thats your sticking point.
23 years old
6'3, 308 lbs
just once a week now.i work up to a heavy set of 5 on incline close grip bench press then i do lockouts for a heavy set of 5(4 to 6 inches off the chest)i want to add speed day back,i just felt like it wasn't doing anything for me.i actualy dropped the weight to 135 on speed day and it still felt heavy.
depending on what band or chain weight you were using, 135 may have been too heavy. I'd definatly bench twice a week. Sets of 5 are fine for now. I'd get used to doing floor press and do some other tricep work as well. Worry more about your speed on DE day. If you're not moving it fast, its too heavy, even if you have to go with just the bands for a week or two
i'll definently throw speed day back in with my upper back and lat day and i'll lower it to just the bar and bands.
do you know what bands you're using currently? mini bands, monster mini bands?
and how are you setting them up? are you just choking them up a few times or are you doubling them up?
i was using 135 with 1 mini band wrapped under the bench and around the center of the bar