I want to add 20 pounds to my bench to achieve a goal. What have other people done to add 20 pounds to their bench? I believe a few years ago their was a bench press specialization routine article but I can not locate it so maybe someone remembers it and has the link.
About the begining of 2004 when i was a senior in high school, my goal was to bench press 225 pounds for reps . I used the rest pause routine. In 4 weeks i went from bench pressing 225 for 3 reps to doing it for 8 reps and 245 pounds for 4 reps.
The second time I used it about a year later, I went from doing 285 pounds for 2 reps to 295 for 3 reps in the same time frame.
first bench day:
decline, 6x3
two board paused: 5x3
overhead lockouts or some shoulder press: 5x5
secondary shoulder movement 3x10
skull crusher: 3x10
cable rope extensions: 1x20-40
seond day:
decline: 3x5, 1x10-20 burnout
twoboard paused: 8x1, dont max just around90-95% for these
dumbell militaries 3x12
bent over raises: 2x10
incline skull curshers: 2x10, 2x6
close grip presses: 3x10
use dips if u have access to weight instead of the presses or brunouts, i dont half the time
[quote]maraudermeat wrote:
Modi wrote:
How much are you benching right now, and what does the rest of your program look like? How long have you been training?
[quote]Modi wrote:
maraudermeat wrote:
Modi wrote:
Where do you fail? Have you identified your weaknesses?
i fail when the weight gets too heavy for me to bench it. what should i do??
Try harder.[/quote]
but i’ve been trying the same program for two weeks now and i’m not getting any stronger. i’m thinking about cutting my calories from 1000 back to 800 or so.