Bench Press

[MANdrew]

First things first, my bench is pretty embarrassing.
170lbs
~5'4"
435 squat
250 bench
525 deadlift

I have a goal to get that number up to 315. I'm training currently on an autoregulated program... It looks something like this- it's a 3 week program, the reps changing from 6,5,4 and 3,2,1 respectively each week(week 1, mon/tue use 6, week 2 use 5, week 3 use 4.... Thu/fri use 3 on week 1, 2 on week 2, 1 on week 3), and for assistance the reps go 8,7,6 for each week respectively as well. After 3 weeks, you start over. Deload as needed.

MONDAY
2 count pause squats x6@9(load drop, 6-9% fatigue)
2 count pause bench x6@9(load drop, 6-9% fatigue)
Incline bench x8@8(repeats, 4-5% fatigue)

TUESDAY
2" deficit deadlifts x6@9(load drop, 6-9% fatigue)
Close grip bench x6@9(load drop, 6-9% fatigue)
Front squats x8@8(repeats, 4-5% fatigue)

THURSDAY
Squat x3@9(load drop, 2-3% fatigue)
Pause benchx3@9(load drop, 2-3% fatigue)
Overhead press x8@8(repeats, 4-5% fatigue)

FRIDAY
Deadlift x3@9(load drop, 2-3% fatigue)
Bench press x3@9(load drop, 2-3% fatigue)
Front squats x8@8(repeats, 4-5% fatigue)

I've been using this program for 5 weeks now, and I'm currently loving it. It's worked well for my squat and deadlift, but I haven't noticed much with my bench yet. The volume isn't too much, I feel fine and I'm eating well. Just under 3,000 calories per day, 240g protein, 80 fats, 300-350 carbs. For those guys out there who are the powerlifting gurus, do you think I'm on the right track, or is there something I could improve on?

Thanks for your time in advance.

 

[herderdude]

Nothing embarrassing about that bench, man. The first place to look is always the execution of the lift itself. If we can get a video, we can clean some stuff up and put some pounds on your bench before you even get back under the bar.

Edit: programming looks solid. If anything I'd add some high rep, low stress tricep work a few times per week. Perhaps on your GPP day and before you do a pressing variant. Warm up the elbows, and the accumulation of volume over time will give you bigger, stronger triceps, the better for your *******.

 

[MANdrew]

Nothing embarrassing about that bench, man. The first place to look is always the execution of the lift itself. If we can get a video, we can clean some stuff up and put some pounds on your bench before you even get back under the bar. Edit: programming looks solid. If anything I'd add some high rep, low stress tricep work a few times per week. Perhaps on your GPP day and before you do a pressing variant. Warm up the elbows, and the accumulation of volume over time will give you bigger, stronger triceps, the better for your *******.

That sounds like a good idea. I'm not really one to do isolation exercises, which may be why I've got the weaknesses I have. I'll throw a few cable tricep sets for a warmup before I bench this next week and see how it goes. Thanks man.

 

[herderdude]

That sounds like a good idea. I'm not really one to do isolation exercises, which may be why I've got the weaknesses I have. I'll throw a few cable tricep sets for a warmup before I bench this next week and see how it goes. Thanks man.

How is your technique?

 

[MANdrew]

How is your technique?

Not bad, but again that's in my eyes. Granted, I don't have a huge arch, but I always have good leg drive, an arch that gives me a good angle, and a short pause at the bottom before I press up and exhale. I'll get a video for you guys on Monday