Today i tried to bench 440, Unfortunately I did not make it. 420 went very smooth, I think I had 430lbs in me but I jumped right for 440 and this weight just stop about 2-3" above my chest and after about 3sec struggling in this spot I missed the lift. Now I am planning further training and I will gladly listen to any advice and suggestions about planning my further training. Because to be honest I’m training in my garage, and I do not have anyone to consult my plan with
Im natural lifter, 6’3 , 330lbs weight. From last 11weeks Im on typical “westside routine” and I do not want to change it because I have amazing results with it.
11 weeks ago my bench was 385lbs and i had sticky point in upper half portion of the lift, after 4weeks my bench was 407,5lbs and now 420lbs. I think adding 35lbs in 11weeks is not that bad result.
For the past 11 weeks I used these exercises for max effort upper and i had a new PR every workout.
Floor Press PR-400lbs
Incline close grip PR- 355lbs
Bench 2 boards - 440lbs
Dumbbells for rep after 3 or 4 max effort workouts instead of barbell lifts.
On dynamic days i did 2 cycles (6weeks) of speed bench with bands, and 2 cycles (5weeks) of rep bench illegal wides 6x6 or 8x8
Assistance exercises were focused on triceps (high volume after max effort, high intesity after dynamic effort) and lats+upper back, I completely threw out anterior and lateral delts exersise (11weeks ago my strict millitary press was 285lbs, overall i think my shoulders get enough work for all that bench presses), and i only focused on rear delts.
From hypertrophy standpoint, i have thick and very wide back, big shoulders (very big anterior, big lateral, small posterior delts), big triceps and very small chest(and non existence upper chest). I’m not interested in bodybuilding, I just want you to have “big picture” of my and my training
So my sticky point is 2-3" above my chest, my plan is:
- Keep the same max effort lifts (But im curious, maybe I should pick other movements?)
- on dynamic days replace speed bench with rep work for few cycles, illegal wides (index finger just outside rings) 6x6/8x8 (my normal bench grip is third finger on rings) for chest power and hyperthrophy
So have you got any advice and ideas for me?
Thank you for all the advice