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Old 07-14-2007, 12:55 PM
medium sized medium sized is offline
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Default bench trouble

Hey guys i've been having some trouble to increase the weight on my bench, i'm stuck right now at 165 lbs and i can't seem to lift any more without crumbling. I don't use wrist wraps, i have a wider grip on the bar, the bench is flat at the moment.
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Old 07-14-2007, 02:16 PM
Riddick2112 Riddick2112 is offline
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you might try backing off your poundage about 10% or so and ramp your way back up over a couple of weeks.

btw when you say wide grip, is it excessively wide? or just outside of shoulder width?

so far as i know, you should never need wrist straps when benching. They serve no purpose on a pushing lift.
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Old 07-14-2007, 02:17 PM
Riddick2112 Riddick2112 is offline
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i forgot to ask, are your other lifts progressing well?
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Old 07-14-2007, 02:29 PM
Darkhorse Darkhorse is offline
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Quote:
Originally Posted by medium sized View Post
Hey guys i've been having some trouble to increase the weight on my bench, i'm stuck right now at 165 lbs and i can't seem to lift any more without crumbling. I don't use wrist wraps, i have a wider grip on the bar, the bench is flat at the moment.
Could you post your routine? There may very well be a lot of deficiencies in there that's sapping your strength.
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Old 07-14-2007, 02:37 PM
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^^ What he said.
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Old 07-15-2007, 09:01 AM
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well to answer riddick's questions i'm using an olympic bar and i keep my hands inside those little lines on both ends. Yes all of my other lifts are increasing in wait normally. My routine is the Bill Starr power routine.I monday its 5x5 squats bench and bent rows, then 2 sets of weighted hypers, and 4 sets of weighted sit-ups. Wednesday 4X5 squat, incline bench, deadlifts, then 3 set of sit-ups. Friday is record day, 4X5 for squats bench and bent rows, then you add then pounds and you do one triple and you restart with that weight on monday. then 3X8 for weighted dips and triceps and biceps. Hopefully i'm clear enough, sorry for any spelling mistakes
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Old 07-15-2007, 10:36 AM
EricT EricT is offline
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You may need to back off the bench and build back up. But you also can't expect to add 10 pounds a week for the entire routine, necessarily. You can reduce the loading increments to 5 pounds and see if that helps. Also you may be better off doing overhead press on Wednesday rather than incline press. I would do 3x5 on those.

Probably your best bet is to start with a back off and see what happens.

Consider changing bicep curls to pullups/chinups on Friday.
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Old 07-16-2007, 10:55 AM
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ok thx eric, sounds like a good idea.
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Old 03-20-2008, 05:37 AM
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I think i have a good solution, you need to use chains, yes im not crazy big bulky chains that you put on the ends of the barbell i read an article about it and it sounds lik it really works. Wrist braces might help too. Heres a good place to get all of them
http://www.prowriststraps.com/
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