One of the most important aspects IMO to achieving a big bench is to always have a spotter. Spotter's let you attempt that slightly heavier weight and once you start hitting in the vicinity of 3 plates you don't really want to be attempting that on your own. I don't ever try anything over 140 unless I've got a competent spotter.
This is definitely my issue, I train at weird hours due to family and there is never any competent spotters around. When there are I can easily add another 10kg onto my working sets and bang out a few reps.
Maybe I could get some of those slings that catch the weight if you happen to miss and loop them over the power rack, any thoughts ink?
Two of these bad boys:
Sling (single) - Iron Edge
Dafuq is wrong with you blokes tHat you can't set your rack to save it when you fail
Some more old school shit, a 3 year plan for benching 4 plates aside broken 3 monthly blocks, 13th man to bench 400lbs not too long after the bench press actually became an event -
Bill Anton bench 400lbs in 3 years course
Here's the Bill Anton course -
From the course: All 3 times per week. 2 bananas and 2 quarts milk daily above what you are already eating. Warm up! He recommends benching 1st.
1. 1st yr 1st period. Take a wt you can handle 12 reps 10 sets. Each week add 5 lbs. When you can't. Stay @ that wt until you can do 10x12.
1st yr 2nd period 10 sets 8 reps.
1st yr 3rd period 12 sets 5 reps
1st yr 4th prd. 15 sets 3 reps
He says that at this point you should be benching in the neighborhood of 265
2. 2nd yr 1st prd. 12 sets 8 reps
2nd yr 2nd period 12 sets 6 reps
2nd yr 3rd period 13 sets 5 reps
2nd yr 4th prd 15 sets 3 reps.
He says you should be benching about 350. @ this point you may arch if you must.
3. In this 3rd yr every month try your record once or twice.
3rd yr 1st prd. 12 sets 5 reps.
3rd yr 2nd prd. 15 sets 3 reps
3rd yr 3rd prd. 15 sets 4 reps for the 1st 6 weeks.
10 sets 2 reps next 6 weeks.
3rd yr 4th prd. 1st month 10 sets 3 reps
2nd month 12 sets 2 reps
3rd month 13 sets 1 rep.
He says that after this 3 year period of specializing on the bench you should be benching 400 lbs. providing you never missed a workout.
Sheiko CMS bench.
That's a shit tonne of benching. Seeing as my benching sucks ass I should start some sort of bench program after this cut, might give this a go.
may have to invest in some 1.25kg plates to meet the 5lb increases
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