Bench Press Routine Posts?

[boz_hardwick]

Hey Guyz:

Always seems to be a lot of questions about increasing the bench press in the training forum, every forum for that matter. My training partner Randy 650 and I are both 600+ lb competition benchers and have won numerous full meets over the years. We train the bench with a Westside/MM hybrid taht works well for us. I'd be glad to post our two bench workouts each week if anyone thinks it might help. Let me know.

Boz

 

[AnimalMass]

Boz,

I'm a near 600 bencher and also use a MM/ Westside Hybrid.

I'd be happy to see what you do and we can compare it to what I do.

Also, PM me if you get a chance and say hey. We powerlifters need to stick together in this homo world of bodybuilders. lol

Matt

 

[Phreezer]

Hey Guyz:

Always seems to be a lot of questions about increasing the bench press in the training forum, every forum for that matter. My training partner Randy 650 and I are both 600+ lb competition benchers and have won numerous full meets over the years. We train the bench with a Westside/MM hybrid taht works well for us. I'd be glad to post our two bench workouts each week if anyone thinks it might help. Let me know.

Boz

Agreed... I'd love for you two guys to keep your workouts posted!!!

 

[boz_hardwick]

Wed. 8/18 Max Effort Bench Day, 8/22 Speed Day

Boz,

I'm a near 600 bencher and also use a MM/ Westside Hybrid.

I'd be happy to see what you do and we can compare it to what I do.

Also, PM me if you get a chance and say hey. We powerlifters need to stick together in this homo world of bodybuilders. lol

Matt

Hey Matt:

Here's what we did on 8/18 for our Max Effort Day.

3 Board: full range warm-ups up to 405/3 then went to the 3 board and did:

455/3, 495/3, 535/5, 565/3, 585/2 missed on the 3rd rep.

4" Rack Lockouts - 495/3, 545/3, 605/3, 635/3, 655/3

Tricep Pushdowns: 4 x 8 worked up to 175/8

When we are 10 weeks out from a meet we'll do a heavy board press to a max 3 then a max 1. Follow by shirt benches to a max 3, then 4" lockouts to a max 3.

8/23 Speed Bench Day:

We alternate speed benches with MM heavy 3's on Sunday and we always use the mini bands with WS or MM:

Speed benches with Mini Bands: 275/3 x 8 sets
Decline Bench: 315/3, 365/3, 405/3, 455/3, 495/2 Beat
Overhead Cable Tri's - 4 sets of 8 working up to a heavy set.

Same as above 10 weeks out we up the volume: we'll work up to a heavy 3 on regular full range benches, then do declines to a max 3, then a 4 board to a max 3.

I'll keep posting and IM you here soon.

Boz

 

[nukklehead123]

Good to see some darkside bros

Keep posting , I am very interested.

I wish I could handle that kind of volume.. I am off (cycle) right
now and dont feel it would be the right time to try and duplicate
some of the M/M program.(not to mention some moderate shoulder impingement I am working through)

Do you guys shirt up for your board presses?

We follow a somewhat hybrid...

D/E day.. straight WSB (bands, 8x3) and maybe a couple sets
of lockouts or high board presses then accessories

Max day: Good warmup raw to an easy (80-90%) 3 RM then'
shirt up and on to board presses. Will work all boards (2,3,4) with 2 sets
of singles then maybe 1 set at 5 board if not fatigued

Good: shirt protects shoulders on supra maximal weight sets
Bad: not much full rep shirt work in program ( which is starting to
cost me)

I am probably newer to the game then you all (but started powerlifting
at age 34 so have probs keeping up with the young pups) but this "simple " program took me from 320 to 425.in 18 mos (181#)
I am studying programs right now. I have stagnated on this one and it is time for a change. Will probably need more volume and full rep shirt work. I keep AAS use to a minimum compared to a lot of others and have only run 2 (small dosage) cycles for that matter. Could probably use a little more education ( although I know the fundamentals) in that
department also.

I am very interested in watching your progress to help in my facilitation
of a new program.

Again good to see some darkside bros here

Cheers
Nukklehead

 

[nukklehead123]

Hey Animal Mass whats your secret? ( routine)

 

[AnimalMass]

Well, I will say that I don't think there is a real secret to how to get strong in the bench press.

I think the foundation of a strong competition bench is work in the shirt. The shirt I wear now at 260lbs is smaller than the one I wore when I was 205-210.

Learning the shirt is first and foremost.

With that being said, here's the layout I follow:

ME Day:

1) Shirted Bench Bench to 1RM, followed by 2 sets of 3 at 85% OR Raw Bench in competition form to a 1-5 rep max.
2) High Board (5-6 Board) to 1-3RM
3) Rack Lockouts 1-3RM
4) Lat Pulldowns 5 sets of 8-12
5) Shoulders/ Traps (Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls) pick a couple exercises.
6) Biceps/ Tricep Extensions

DE Day:
1) Speed Bench (with bands for 9 sets of 3) OR Raw Work OR Low Board
2) Board Press/or Floor Press to 1-3RM
3) Heavy Barbell Rows 5x5
4) Shoulders/ Traps (Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls) pick a couple exercises.
5) Biceps/Tricep Extensions

Really, it's all about finding weaknesses and what you are trying to work on at a specific moment. I think it's best to run things in 4 week cycles.

For example...When I am a long way out from a meet I will do much more raw work, shirt work only every other week, more overhead work, everything is done with a fat bar, more hypertrophy driven sets, more accessory work, tendon strengthening sets, more speed work, etc.

As I approach the meet I begin really focusing on weak points. Board presses where I'm sticking, lots of shirt work, rack lockouts, begin dropping accessories, etc.

Matt

 

[nukklehead123]

Thanks AM

I like a lot of your theory.. makes sense..

any one else care to share?