bench programs

[KevinStarke]

My lower back needs work too and i've been training grip real hard to help me hold on to the bar better when dead lifting.

[drew]

Rack pulls are key for lower back development.

What type of grip do you use?

[Dedicated]

The Russian Bench Routine works pretty well. You will at least add 10-15lbs to your bench with that, I forgot how many weeks it is. It calls for benching 3x a week using percentages. If you run a search I'm sure it will come up.

[WBBIRL]

If that was @ me drew I use a double overhand grip with my hands about 4 inches from the smooth areas of the bar. When I start getting my back strenght up Ill probably switch to a over and under grip style.

[aormz]

search for mm2k on google
that program is like 7 weeks and you can gain up to 50 lbs on your max

[(^_^)]

why doesn't anyone understand when people want to do something different? i'm a skater, and if i want to do a lot of skating over the summer, i can't seriously do legs. i'm gonna be doing 1 moderate legs day weekly, so taht i can still skate. if i do two leg days a week i'm never gonna want to skate. i should have mentioned earlier that i was going to keep a single leg day. i meant 2 days weekly on my bench, so 3 days in the gym total

im a fellow skateboarder myself and know what you are talking about. even 1 leg day a week gets in the way of skating. i split it up so I do quads on one day, and ham's/calves on another. that way i can still skate whenever and the soreness doesnt bother me as much as one whole leg day would

[PowerManDL]

If you're doing a lot of lower body/leg work for other purposes like a sport then two lower body days may very well be excessive.

Contrary to popular mantra, excessive lower body work isn't all that necessary for naturals nor for people that aren't dedicated strength athletes.

[drew]

If that was @ me drew I use a double overhand grip with my hands about 4 inches from the smooth areas of the bar. When I start getting my back strenght up Ill probably switch to a over and under grip style.

If you're using a double over grip now you should stick with it. Every big time puller (I'm talking 700+) I've talked to has said the hook grip is key for holding big weight and the mixed grip will limit you. I'm having a hell of a time changing now.

[WBBIRL]

So the mixed grip is an over and under, and the way im doing it now is how the big dogs do it???

[drew]

Exactly. Look at pics of most any of the big guys. They're all double overhand.

[WBBIRL]

Good, atleast im okay in my technique for that, just gotta add another 300lbs to my pull weight.

[Sensei]

Exactly. Look at pics of most any of the big guys. They're all double overhand.

No, they're not. Gary Frank, Andy Bolton, and Ano Turtianen use the reverse grip. Most do NOT use the hook grip.

More and more are using the hook grip though - that is true. Lesson finally learned from OLers. Less torque on the lower back and a slightly shorter range of motion w. the hook grip.

[drew]

Ox Mason, Travis Mash, Lance Mosely all lift hook.

Gary Frank could probably DL with one finger on the bar.

[Sensei]

Ox Mason, Travis Mash, Lance Mosely all lift hook.

Gary Frank could probably DL with one finger on the bar.

Yes. You left off Steve Goggins and Brad Gillingham - they hook too. The point was simply that most do NOT hook grip.