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 ....thanks
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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.
if you tried a smaller amount of weight while benching, try more reps. take breaks beetween sessions