So I started training last winter with the long term goal of getting an elite powerlifting total. My lifts started at:
not that great considering I weigh around 240 pretty consistently. My current lifts, one year later, are:
As you can see, my bench has suffered immensely while my squat and deadlift have made steady gains. I’ve got a meet coming up in june and I’d really like to put a minimum of 50 lbs on it beforehand. My weekly schedule will look something like this:
Tuesday: ME bench day
Thursday: ME squat/deadlift day
Saturday: DE bench day
Sunday: DE lower body/accessory work
A few things I’m going to try in order to add weight to my bench:
-buy a bench shirt. Keep in mind that, for now, I’m just trying to build up my raw bench. I’ve read good things about the Titan F6, so I’ll probably be picking one of those up in the next couple of days.
-incorporate band work on DE days and more board work on ME days.
-extra work for middle and upper back on Sundays. Possibly some form work.
I’ll be starting this after next week, which will be a light week for me. I’ll start posting my training on here right away, just so this thread isn’t empty for a week. I’d be grateful to anyone who could throw up a post or two with some helpful advice.