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Old 11-16-2005, 10:49 PM   #1
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Well heres my situation... Just recently i went to a small bench press competition. I weighed in at 153 and bench pressed 340. (now im up to about 162 give or take) I also just recently turned 18 y/o and am seriously thinking about trying for the teenage world bench press record, a friend told me its about 415 lbs for the 165lbs weight class. I think that this is possible for me to accomplish. But now finally my question is with my workouts should i change everything to just work on my explosion or power and do 3 sets of 3 reps on every exercise. If anyone has any tips for me i would greatly appreciate it because i am very serious about trying to obtain this record. Thanks
 
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Old 11-16-2005, 11:16 PM   #2
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hm, well you should not always do 3x3. A lot of guys I know that powerlift will go someting like reps of 8 for 2 weeks, then reps of 6 for 2 weeks, reps of 5 for 2-3 weeks then go down to sets of 3 and even two for an additional 2 weeks. also, my one buddy that powerlifts will do incline first from time to time since incline hits the chest better than flat bench. i also think its very important to train heavy with shoulders. I would say no lower than 3 reps tho for BB military press. make sure you still train heavy with back and triceps too. Ed Coan once said "you're only as strong as your weakest link", and that goes for bodybuilders and powerlifters. and im assuming this record is for a paused rep? if so do not always do paused reps. only do paused reps about 5-6 weeks before a comp, but training changes a lot come comp time. I would add in some chains from time to time too. I also think you should do paused reps on incline come comp time. a lot of guys have told me not to do this just b/c it doesnt really help. I say b/s. I've never entered a comp but I was gettin ready to max out and about 6 weeks out i started doing paused reps for incline and my flat bench for paused reps skyrocketed. I hope all this makes sense. here is something that i did when i was getting ready to max out.

regular schedule
flat bench - several warm up sets then 3 working sets of 8 reps. then, as i said before every 2 weeks go down in reps.
incline bench - 2 warm ups then 3 working sets of 8 (i never go below reps of 5 in incline, comp or not)
close grip bench - 2 warms ups then 3 working sets of 8 (same as incline, no lower than 5 reps)

i also would do dips on shoulder day along with other tricep movements. you have to remember that back, shoulders and triceps also play a roll in flat bench.

6 weeks out
flat bench - several warm ups then 3 working sets of 5 (all paused)
incline bench - 2 warm ups then 3 working sets of 7 reps (paused)
close grip bench - same as incline

what I would so is reps of 5 in flat for 2 weeks, then reps of 3 for 2 weeks. after that do one week of 2-3 reps. then, one week out do 1-2 reps. as for incline it would be 7 for 2 weeks, 6 for 2 weeks, then 5 for 2 weeks. close grip is same as incline. this worked wonders for me, so dont quote me on all of this.

also, sometimes sub chained flat bench for flat bench from time to time. i personally didnt use them much but the powerlifters i know of will normally do them after their working sets in flat bench. so they would go flat bench, then chains and then incline and drop the close grip. a lot of this depends on your body, it can work great w/ me but not so great w/ you. you never know. sorry if you already knew most of this, im just giving everything i know.
 
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Old 11-16-2005, 11:52 PM   #3
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Wow, thanks that is exactly what i was looking for. Im going to give everything a try see what i like and see what works for me. thanks again
 
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Old 11-16-2005, 11:58 PM   #4
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how many more comps are you going to enter before you are 20?
 
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Old 11-17-2005, 05:31 PM   #5
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Well i plan on doing as many as possible www.uspf.com is a site that shows a lot of upcomming competitions and whatever other comps i can find.
 
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Old 11-17-2005, 09:39 PM   #6
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thats good. i was just curious b/c like i said this routine worked awesome for me, but everyone is different. plus you dont wana put all your eggs in one basket :). good luck w/ everything and let us all know how it goes
 
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Old 11-17-2005, 10:14 PM   #7
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Id read everything from Louie Simmons and Date Tate i possibly could.
 
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Old 11-17-2005, 10:15 PM   #8
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Quote:
Originally Posted by hdogg345
Id read everything from Louie Simmons and Date Tate i possibly could.
also read some stuff by Larry Pacifico. he was the 1st teen to bench 500 and he was natural at the time.

the routine i showed you was a routine used by Ed Coan, and im assuming you know all about him.
 
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Old 11-17-2005, 10:49 PM   #9
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Yeah ed coan is a monster. Ill try the routine and let you know how it goes in a few weeks. It seems promising
 
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