Doing Smolov again

[MrS]

Same things that will help your bench press will help your OHP, and vica-versa, mate.

Try training the point JUST BEFORE you fail, because if you fail at a point in a full range bench exercise, chances are you actually have a little bit of oomph from before that point.

Try the point, and just before the point, and after the point. Do Like 3,4,5 board press, 1 each week, repeat, then do a max test.

 

[Quagmire911]

I know I may sound like a broken record, but did you ever get your percentages on these exercises:

http://www.t-nation.com/free_online...nce_bodybuilding/achieving_structural_balance

With the amount of progress you have made on your squat, your bench should have made some headway. Your programming isn't working properly if you have not.

If you feel sick to your stomach with the bench then bugger it for a while. Take a break from it, concentrate on overhead work entirely or something like that.

I did this recently using these articles:

http://www.t-nation.com/free_online...rmance_bodybuilding/the_five_percent_solution
http://www.t-nation.com/free_online...uilding/the_lost_art_of_overhead_pressing&cr=

My overhead work soared and today I came back to bench as the main move for the first time in two months and set a PR. Could be something to think about.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

 

[Quiksilver]

to get your OHP moving again, try working on pull-ups(wide-grip and classic). How has your pullup strength been progressing lately?

Another method to get the OHP moving again is to switch to a different variation for 4-8 weeks, something like DB hammer presses or behind-neck OHPs.

And as dude said above, increasing your Bench strength will help the overhead work.

 

[Kerpal]

Hey guys

Great news. I met a guy at the gym last weekend who is a pretty serious powerlifter. I told him that my bench sucks and he observed my form and told me it sucked and what I was doing wrong, and said I could add a ton of weight if I improved my technique. He also showed me how to do board presses properly.

Then he asked to see my deadlift and gave me some advice on it, then loaded up 495 lbs on a bar a couple inches off the floor and told me to pull it. I didn't think I'd be able to but I could! It wasn't a full ROM deadlift but I was surprised I was able to do it and pretty happy about it. He also showed me how to pull sumo.

He invited me to start training with him because he needs a training partner, so I am going to try to learn as much as I can. I may try a powerlifting competition eventually, it looks like it'd be fun, although I do want to focus more on MMA/BJJ, but I guess there's no reason I can't do both since I'm not trying to be a professional or anything.

 

[wolf116]

That's great Kerpal, I expect that a few guys from here would benefit from getting a powerlifter to check their form.

How do you structure your week around MMA and weights, so as you don't overtrain?

 

[mrRuckus]

why are you focusing so much on squats and deads if your bench is your weakest movement?

Why would doing squats and deads keep you from improving your bench?

 

[kickureface]

Hey guys

Great news. I met a guy at the gym last weekend who is a pretty serious powerlifter. I told him that my bench sucks and he observed my form and told me it sucked and what I was doing wrong, and said I could add a ton of weight if I improved my technique. He also showed me how to do board presses properly.

Then he asked to see my deadlift and gave me some advice on it, then loaded up 495 lbs on a bar a couple inches off the floor and told me to pull it. I didn't think I'd be able to but I could! It wasn't a full ROM deadlift but I was surprised I was able to do it and pretty happy about it. He also showed me how to pull sumo.

He invited me to start training with him because he needs a training partner, so I am going to try to learn as much as I can. I may try a powerlifting competition eventually, it looks like it'd be fun, although I do want to focus more on MMA/BJJ, but I guess there's no reason I can't do both since I'm not trying to be a professional or anything.

not logging recently?
curious, what were the problems? not pushing 'away' from you or arch and stuff?
pl does sound like fun. only problem i have with it is you need to be a member of a fed and pay for each meet >:[

 

[Quiksilver]

Why would doing squats and deads keep you from improving your bench?

He simply seems to care more about squatting and deadlifting than bench pressing, maybe he's wearing himself down putting 110% effort into those two main lifts and leaving nothing left psychologically of physically for benching. According to him he was going for his bench sessions by rote, putting very little intensity/energy into getting stronger. You don't get a strong bench press just going through the motions, you have to really want it..

For someone who's main focus is bench, if it stops moving one week, thats fine. If it stops moving for two weeks in a row. Maybe time for a deload... If you come back and still can't crack that plateau, you review your form and check youtube to improve it, then break the plateau. Again, according to him he wasn't improving in strength much on the bench, yet for awhile he didn't seem to care. He didn't want it.

How about offering some helpful advice for a change Ruckus?

 

[Kerpal]

Yeah, part of the problem is just that I have a bad attitude about the bench press and I'm annoyed by how obsessed with it everyone is.

 

[mrRuckus]

He simply seems to care more about squatting and deadlifting than bench pressing, maybe he's wearing himself down putting 110% effort into those two main lifts and leaving nothing left psychologically of physically for benching. According to him he was going for his bench sessions by rote, putting very little intensity/energy into getting stronger. You don't get a strong bench press just going through the motions, you have to really want it..

How are squats and deadlifts affecting his bench if he's just going through the motions on bench? These things aren't related.

How about offering some helpful advice for a change Ruckus?

Instead of asking legitimate questions that you somehow put on a tone onto although it's only text?

My advice is not to bench since it's bad for your shoulders and pec tears are common even with good form... unless he's going to compete. Dips + 100 lbs will lead to a big strong chest too.

 

[Kerpal]

Well, I tried board presses... and my bench went down.

I'm getting really, really frustrated here.

 

[Warboss Alex]

Well, I tried board presses... and my bench went down.

I'm getting really, really frustrated here.

what height was the board and did you do these exclusively or in addition to full range presses?

 

[Kerpal]

I did 3, 2 and 1 board presses, and I did full range presses also

 

[Warboss Alex]

I did 3, 2 and 1 board presses, and I did full range presses also

all in one workout? maybe you did too much. or maybe your form needs straightening out. post a video of your benching.

 

[Kerpal]

I did it over the last few weeks, not all in one workout.

I've been training with a guy who is a pretty serious powerlifter and he says my form is good, but he's out of town now.

 

[Warboss Alex]

what was your speed like on board presses?

 

[Kerpal]

It was low. I went heavy (for me) on them. Up to 225 lbs on the 3-board.

What kind of general plan should I use with the boards? It would be awesome if there was a spreadsheet where I could just plug in my max and go from there.

 

[Warboss Alex]

boards should only be used from your sticking point, and you do those as your main bench movement for the day, or do them after regular bench presses. but to be honest you might not even need them if your max off a 3board is 225.

what does your routine look like now? I'd devote a day to bench pressing if you want to help it move along.

 

[Kerpal]

boards should only be used from your sticking point, and you do those as your main bench movement for the day, or do them after regular bench presses. but to be honest you might not even need them if your max off a 3board is 225.

Yeah, that's what I figured:
\

No, I think messing around with close grip benching, board presses, floor presses, etc. is a little excessive at this point. I mean maybe if I was stuck at 315 lbs, but 175?

what does your routine look like now? I'd devote a day to bench pressing if you want to help it move along.

Well my schedule is pretty messed up right now due to school stuff, it's mid terms and I'm taking some hard classes this semester. But basically, all of my workouts look like this:

1. Olympic lift (snatch or C&J)
2. Squatting movement (back squat or front squat)
3. Upper body pressing movement (bench or overhead)
4. Accessory work (chin ups, pull ups, reverse hyper, etc)

I'm primarily interested in strength with an emphasis on power to weight ratio so I never go above 5 reps, and I take long rest periods.

 

[Warboss Alex]

well, doing bench after oly lifts and squats isn't helping your cause. if your form is good, it could just be something as simple as fatigue.

consider doing a bench day or doing bench before your other lifts. a bench won't affect a squat after it, but a squat will affect a bench after it.