Bench increase

[schies_32]

I am a high school athlete that's currently doing powerlifting. State is just under 3 weeks away. I want to get my bench to around 180 by then. I'm in the 125 weight class. My current bench is 145-150. I have a slap tear on my labrum in my left shoulder and tendentious in my right shoulder. What muscle groups and excersies do I have to work in order to meet/ surpass this goal? Thank you!

 

[TheMovement]

In all honesty your asking for help all too late fella. Theres no program out there thats going to boost your bench from 145-180 in 3 weeks. No if ands or butts about it and your only 125lbs. How do you have a slap tear and tendinitis already!!! Lawd man fix that RTC and keep working your groove. I doubt trying to change your form will benefit you before your meet but it takes time to do these things and 3 weeks just inst enough time for the goal at hand. 165 on a great day seems more reasonable but this is all IMO.

How long you been powerlifting? Any other sports? Do you actually follow a program? When did your shoulder issues start? Any ROM problems?

These questions help fill in the gaps for others and myself to give you more appropriate feedback.

Not trying to be a jerk but I don't sugarcoat well and hope you the best man!

 

[schies_32]

In all honesty your asking for help all too late fella. Theres no program out there thats going to boost your bench from 145-180 in 3 weeks. No if ands or butts about it and your only 125lbs. How do you have a slap tear and tendinitis already!!! Lawd man fix that RTC and keep working your groove. I doubt trying to change your form will benefit you before your meet but it takes time to do these things and 3 weeks just inst enough time for the goal at hand. 165 on a great day seems more reasonable but this is all IMO. How long you been powerlifting? Any other sports? Do you actually follow a program? When did your shoulder issues start? Any ROM problems? These questions help fill in the gaps for others and myself to give you more appropriate feedback. Not trying to be a jerk but I don't sugarcoat well and hope you the best man!

I got the slap tear playing Highschool football and tendentious from excessive use in the gym. It really sucks lol. I completely understand what you're saying man and thanks for answering.

If at all possible could you answer the question so I can get every pound possible?

As far as your questions go I've been powerlifting for 4 months but lifting for other sports for about a year. I play football, baseball, track and field, powerlifting, and I do some karate too. I follow the program that my coach gave me. He said its a pure lifting program. I hurt my left shoulder around 5-6 months ago and my right about 6 weeks ago. I don't don't notice any ROM movement issues. Thank you.

 

[asooneyeonig]

Your only hope is to improve form. Please post vids of varying angles for us to analyze.

 

[PILL]

First off, get healed.

Second, the point of training for a competition is not to get PRs on training days but to do the things necessary that you get your PRs in competition. For a lot of people that means lessening the volume and workload going into a contest. If you try to add to your bench the week of a meet you're probably going to lift less than you could have if you had deloaded.

 

[schies_32]

First off, get healed. Second, the point of training for a competition is not to get PRs on training days but to do the things necessary that you get your PRs in competition. For a lot of people that means lessening the volume and workload going into a contest. If you try to add to your bench the week of a meet you're probably going to lift less than you could have if you had deloaded.

Thanks