craze123
New member
- Awards
- 0
my first question is what is a descent bench press for someone who weighs 220and is 5' 10 ?
I bench press 375 for one a couple of weeks ago.
I bench press 375 for one a couple of weeks ago.
Yeah 1.7X Your Bodyweight is a decent bench, at least I think so.my first question is what is a descent bench press for someone who weighs 220and is 5' 10 ?
I bench press 375 for one a couple of weeks ago.
Same day, since they are already getting some work in while benching, might as well finish them off. I personally bench twice a week (one heavy, one light/speed day) and do heavy triceps on both days. It has made a big difference in my lockout power.I agree that i should do heavy tricep work. do you think i should do it the same day as chest or separate the two
Most I have done is 700 plus a fair amount of chain weight added to it. I plan on going for the raw bench world record at the King of the Bench meet next april at the Coleman Classic.I agree with NickW.
Same day. I used to bench first and then follow that with close grips. But that was in that pyramiding fashion. Complete the reps and add 10lbs to the start of the pyramid the next week. That way you will know when you are gaining strength without having to really think about it. complete the pyramid, you are obviously gaining.
But other exercises are also key. I think dips were one of the movements that helped me the most. 3-4 sets to failure. this is of course after benching and close grips so the last set may be pretty short on the reps. I would also take a more limited rest between sets for these, 30 seconds?
Then heavy pressdowns, ropes or whatever else you wanted to throw in. We have a kneeling rope machine at my gym that is the best thing to blast the tri's. We hit it 8 sets of 8 reps. again, if you make the entire movement you start the next week a plate heavier. It hits the tri's from every angle but really blows up right under your armpit in the fat part of the tri. It's a great pump at the end.
and NickW, 360? Yikes! What are you throwing around, just for curiousity?
Yeah, for the most part I follow a WSBB template adjusted for raw lifting, but right now I am using Kaz's program from when he got his 661 bench (also adjusted for my needs and weights). The raw record is 715 right now.WOW! that is impressive. You are the man to ask for this topic then for sure. Do you follow a West Side type program? That seems to be the rage.
Good luck at the Coleman. What is the raw record?