Hey guys. I just want to thank everyone who responds in advance, this site is very helpful and I am truly impressed by the variety of methods and advice that can be found on this site.
So here's the scoop:
I am 25 years old, 6'3 and currently 210 lbs at approx. 9% BF. I have worked out for years but am only now treating training more seriously and thinking about competitions if I can get some high enough PR's to boost my confidence.
I make different goals every 2-3 months, and have achieved them all so far in the past year. They vary greatly because I want the total package (size, strength, power, cut). My newest goals are a 350 bench and a 405 back squat (parallel).
Current max lifts:
back squat 375-385
flat bench 270-280
incline bench 240-245
front squat 265-270
seated shoulder press 180-190
*all of these are barbell exercises
*I give a range because at this point I have steadily noticed strength gains but very rarely perform a one rep max
Here in this thread I am only focused on my bench press but I thought I would show my other numbers to show some balance in my upper/lower body. Maybe you guys can spot some weak points from these max lifts as well. Just writing this I feel that my front squat should be higher?
Ok so my current routine...not the greatest for powerlifting since I do a huge variety of exercises and only recently have dedicated effort towards improving my bench press. I use Thibedeau's warmup method and have noticed incredible results and would recommend this warmup method to anyone who wants to ensure that their nervous system is jacked up before lifting heavy.
hang cleans (3 sets) 135 x 3-5 performed as explosively as possible. These really get me geared up to move the bar fast.
Incline barbell press
close grip flat bench
After this I typically move on to tricep/bicep supersets (usually do chest/biceps/triceps on same day). I vary the set/rep schemes, going to speed sets of 6 some days or 10-12 rep ranges.
JM presses, hammer curls, skull crushers(flat or incline), barbell curls, tricep rope extensions, overhead extensions, etc. I don't obliterate the muscle but try to make sure that I keep very strict form and do most of my sets with relativeley heavy weight.
A normal routine will be:
Monday - Chest, biceps, triceps
tuesday - legs + back
wednesday - biceps + triceps
thursday - legs + back
friday - whatever I feel like.
I already know that a lot of people will have a problem with this split right now becuase there is not much room for rest. I'm not interested in an exact program but more like the correct exercises that a tall and relatively lanky guy like me should be doing, any tips to improve my lifts, etc.
***KEY NOTE: I dislocated my AC joint in left shoulder snowboarding 3 years ago. I didn't bench for months and I know that this is why my bench is lacking from what it could be.
I can bench safely now but I do not do heavy negatives or isometrics because the shoulder joint seems to become unstable very easily. I am determined to bench 350 and hopefully much more despite this injury!!!