Dynamic Bench Training
Straight Weight Cycle
Application: This cycle is intended for those who have more than one year of training under there belt but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many notice lifters are still lacking.
* Week 1 ï¿½?? 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide)
* Week 2 ï¿½?? 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide)
* Week 3 ï¿½?? 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide)
After you do Speed Bench, you do lockout work. Do 1 more more heavy sets of 5 with a 3, 4, or 5 board. Or Do Rack Lockouts. I really don’t see an excuse for not having boards. I can’t imagine an easier wood-working project.
If you have less than 1 year of training, or you want to do something besides Speed Bench for a while, then do a set of Max Reps with either 135, 185, or 225. Choose whichever weight is closer to 50-60% of your Max. If you’re going to do this instead of speed bench, I recommend doing Board/Lockout work first since you should be pretty toast after doing a good set of Max Reps regardless of the weight.
I’ve worked out with a Wide Receiver headed to Penn State who could Squat 500 pounds when he was a tall, lanky 185lb High School Sophmore. This guy couldn’t Bench more than 205. I’ve worked out with Bench Only Powerlifters who can rep 405 on Bench but can only Rack Deadlift in the high 400s.
What are your Squat and Deadlift like?
Does your Military Press Suck? Do you have sticks for arms?
Don’t over-analyze what you think you need to do. Just totally devote yourself to a good program and make everything strong.
I’m probably not the most ‘qualified’ person to give you advice on how to get a bigger bench, since ours are about the same. But I think you already know what you need to do.
(1) Get Faster
(2) Improve Low End Strength
(3) Improve Lockout
(4) Get Bigger
(5) Get STRONGER!
I’m getting my deadlift up each session. Just did 170kgx3, and x2 before. And I’m expecting the same with my squat after neglecting it
Never done much overhead work other than DB presses, starting to do clean and press now, so will post my numbers soon.
And I’d like to think my arms aren’t sticks haha- they’re decent, people can tell I have lifted a weight before lol
Ye, I need to get faster, and get some more mass!
I’m not bad off my chest, which is strange really- a lot of raw lifters can bench anything they get off their chest.
Some big lifters, have told me speed benching’s done nothing for them, and Rep work is they way forward.
I’ll see what works through trial and error!