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Thread: Bench press suggestions?

  1. #1
    trekzak
    Join Date
    Dec 2003
    Posts
    260

    Bench press suggestions?

    Hey guys, I've got a question and I hope you can help me out with it. My bench doesn't seem to wanna improve, I'm currently powerlifting using the WSB principle and my squat/deadlift are improving quite nice, bench just doesn't seem to response. So my question was what you guys would recommend me to do for bench, oh and before I forget to tell, I don't have bands/chains/boards.

    I was thinking about this routine, but since I'm still quite a noob, I was wondering if there isn't anything else that should work, because I'm only powerlifting for 1,5 month, I think it should be possible for me to win more in 15 weeks than 22lbs.

    1) 60% 4x6
    2) 65% 4x6
    3) 70% 5x5
    4) 75% 5x5
    5) 75% 5x5
    6) 70% 6x6
    7) 80% 5x3-2x2
    8 ) 85% 5x3-2x2
    9) /
    10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
    11) 5 (80%) 3 (90%) 2 (95%)
    12) 4 (90%) 3 (95%)
    13) 100% 2x1
    14) /
    15) 110% 1x1 (Test)

    Please tell me what you think!

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  2. #2
    Banned phreak's Avatar
    Join Date
    Nov 2003
    Location
    The Netherlands
    Posts
    858
    can't post it on enough boards, right?



    ps.
    Why "trekzak"? Dutch?

  3. #3
    trekzak
    Join Date
    Dec 2003
    Posts
    260
    LOL it's just that everyone can give their view on the subject.

    greetz,
    Ron
    I'm gonna be a HUGE mofo!

    Check out my trainingslog: click here

  4. #4
    Wannabebig New Member HahnB's Avatar
    Join Date
    Mar 2002
    Posts
    0
    If you're not trying to stay in a certain weight class, gaining weight helped my bench go up more than anything else. I tried all different kinds of routines, and honestly nothing out there is magic.

  5. #5
    Senior Member
    Join Date
    Nov 2003
    Location
    Ks
    Posts
    1,262
    Get some bands.
    What exactly are you doing for bench right now?

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