Bench press help quick?!
Question: Bench press help quick!?
here it is i want to be able to bench 300 by saturday cuz its the last day of summer and if i do so i will have accomplished the goal i set in june!.!.!.i, as of last saturday benched 290 for 1 very difficult rep!.!.is there any pointers u can give me to get that extra 10lbs!.!.!.is there any preparations or stretches i should do before the max out or any lifting i should do on Thursday or Friday to be ready !.!.!.!.thanksWww@Answer-Health@Com
Answers:
Without knowing your routine up till now or your warm-up and lead sets it's hard to suggest much!.
You could try negative loading!. Set the bar up with about 350-375!. Lift it off the hooks and hold it for say 5 seconds!. Put it back give it a minute or two then try the 300!.
It works about 75% of the time!. But without knowing your foundation routine, it's the best I can suggest!.
For future look up the Smolov 4 wk routine, break it into 8 weeks so instead of 4 a wk, 2x a wk!. Then rest a week and try it!. It was designed for squats, but I'vee found the principles can add 30lb to a bench press easily!.Www@Answer-Health@Com
You could try negative loading!. Set the bar up with about 350-375!. Lift it off the hooks and hold it for say 5 seconds!. Put it back give it a minute or two then try the 300!.
It works about 75% of the time!. But without knowing your foundation routine, it's the best I can suggest!.
For future look up the Smolov 4 wk routine, break it into 8 weeks so instead of 4 a wk, 2x a wk!. Then rest a week and try it!. It was designed for squats, but I'vee found the principles can add 30lb to a bench press easily!.Www@Answer-Health@Com
if you tried a smaller amount of weight while benching, try more reps!. take breaks beetween sessionsWww@Answer-Health@Com