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
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
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Thankfully Representing AtLarge Nutrition and EliteFTS
5'6" @ 210 lbs
Best RAW lifts squat 385- bench 400x2 reps- DL 395
Single Ply Bench 535
Sigle Ply Squat 505
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.
260's by May
Gain weight, seriously stuff your face it will help
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