My Training Journal

Ok, I've been stuck on 185 for 4 weeks, so Im getting a new balanced routine. In addition to a new routine, I will be taking a creatine mix that is potent.

Here is my current stats:

Bench Press: 185
Squat: 225 (very poor, but Im working on it)
Power Sweep (not clean): 140
Deadlift: 275 (with practice I should break 300)

These four are my main concern. My training will focus on chest, triceps, biceps, shoulders, back, abs, and legs. All crucial compenents of benching. I will also have a little cardio once in a week. 4 days a week of training for 4 weeks. I will post changes of my stats. And if my schedule is effective, I will post on the internet.

ORIGINAL: MJ87

Ok, I've been stuck on 185 for 4 weeks, so Im getting a new balanced routine. In addition to a new routine, I will be taking a creatine mix that is potent.

Here is my current stats:

Bench Press: 185
Squat: 225 (very poor, but Im working on it)
Power Sweep (not clean): 140
Deadlift: 275 (with practice I should break 300)

These four are my main concern. My training will focus on chest, triceps, biceps, shoulders, back, abs, and legs. All crucial compenents of benching. I will also have a little cardio once in a week. 4 days a week of training for 4 weeks. I will post changes of my stats. And if my schedule is effective, I will post on the internet.

If you're looking to up your bench them my advice is to hit the following muscle groups (and hit them with weight not reps, target range 4-6 reps)

1) Anterior Delts - Military Press, Ahnold Press,
2) Lats - Horizontal Pull Ups, T-Bar rows, Wide Grip Lat Pull Downs. The importance here is to work the lats on the same horizontal plane as bench.
3) Triceps - Close Grip bench, Lock outs (set up a power rack so that the bar is 6 inches below a full lock out position load the bar with about 120-130% of your 1 rep max press to full extension and lower slowly back to the pins)
4) Core strength - Squat, heavy ab work.

Paul

A friend helps you move, a true friend helps you move bodies.