for a 405 bench is this solid

  1. for a 405 bench is this solid


    I started traing seriously about 10 months ago after about a 10 year break. Anyways I ahve tinkering with my traing. My main goal is own 405 on the bench before i Cut. These last few weeks I have switched to getting most my work from mainly Flat and incline bench. my working sets are Mon = 315 x4, 315 x 4, 275 x 8 , Then incline 225 x5, 255x8, 245 x 10 then 6 sets for Tries. Tues = back. wens off. Thur = One set of working bench. I am working on doing heaviest weight for 20 reps. I did 246 x 16. Incline 225 x5, 275 x 3 for 3 sets. Then some shoulder work and 6 sets for BI,s. Off fri, sat , sun. PLEASE especial you strong guys WHAT should I change. Thanks


  2. That question is hard to answer. Switch to Westside!

  3. I have to some more research on Westside Training. You like it
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  4. I've tried many different styles and Westside seemed to work the best. Go to elitefts.com and just read away.

  5. Quote Originally Posted by Alexander View Post
    That question is hard to answer. Switch to Westside!

    You should thank Alexander, cause its the best tip, Yet. If you want a Westsided template let me know?

  6. Yes please. I would appreciate having a westside template . Thanks

  7. Alright I'll have one up by the end of the day. Mark

  8. Thank You

  9. Alright here is a Template based of Westside theories to increase your benchpress. I just want to let you know that this is mostly for strength, and it is possible that youll loose some size. I didnt create this template. I was made by the the Strength, and Conditioning coach Evan Simon at Davidson College in North Carolina. If you need any help let me know. Mark

    Max Effort Bench Press Day-

    Week 1 Work up to a 1RM on incline press
    Week 2 Work up to a 1RM on a 3 board press
    Week 3 Work up to a 5RM on a bench press
    Week 4 Work up to a 1RM on a 2 board press
    Week 5 Work up to a 3RM on a bench press
    Week 6 Work up to a 1RM on a floor press

    After the main max effort movement, the following was done;

    1 exercise for the lats (pulldowns, some kind of row or pull-ups) 3x10

    1 rear delt exercise (seated db cleans, rear laterals, face pulls) 3x10

    1 exercise for the triceps; this is usually an extension of some sort 3x10

    1 exercise for the biceps 3x10

    DE Bench Day-

    Speed Bench raw 60%@9 sets of 3, close, med, wide grips, 3 sets with each grip.

    After the dynamic bench movement, the following was done;

    1 exercise for the lats (pulldowns, some kind of row or pull-ups) 3x10

    1 rear delt exercise (seated db cleans, rear laterals, face pulls) 3x10

    1 exercise for the triceps; this is usually an extension of some sort 3x10

    1 exercise for the traps (usually some kind of shrug) 3x10

  10. Thanks Mark. I jsut goggled Board press - interesting technique. If you could please - what would a weekly rotation look like. Say week 1 how many times a week would you perform the workout. Thanks
  

  
 

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