Just got started....need some help

[typsu32]

well, it has been a long time since i've used this site and a lot has happened. Long story short, I got into powerlifting. I had my first competition Dec 8th, and did pretty well, but not as well as I wanted to do. There were only two lifts; deadlift and bench.

I had three months to train with the team and my coach, and from where I started to where I finished is pretty good imo since i have never trained to go heavy before.

I deadlifted 455 lbs (pr) and only benched 225 (sucky) while being in the 220 Jr weight class.

I was pretty happy about my dl, but not my bench. I 've always had a weak bench, but it is really going to hold me back in my upcoming meet. I plan on getting up to 500 for the dl, 450 squat, and hopefully 275 for my bench.

The coach that I have been training with basically is only worried about my dl and squat, and really isn't worried about bench at all.

I would really really really appreciate any advice on how to get my pathetic bench up there.

Thanks

[MTG35]

There is a lot of great posts about this on this site. I would suggest a search on bench and see what you can find.

Here is a link to some of the good stuff available...

http://www.discussfitness.com/forums...ad.php?t=18870

The Fall 2007 DiscussFitness e-newsletter has an article about how to improve your bench. Did you miss it?

Go back to the home page www.discussfitness.com and there it is.

Also, do a search for the Russian Squat Program 6 week training program (maybe not on this site) and consider using that rep/set scheme for your bench press.

[westside24]

Originally Posted by pierini

The Fall 2007 DiscussFitness e-newsletter has an article about how to improve your bench. Did you miss it?

Go back to the home page www.discussfitness.com and there it is.

Also, do a search for the Russian Squat Program 6 week training program (maybe not on this site) and consider using that rep/set scheme for your bench press.

This has nothing to do with the topic, but im curious about your avatar! what kind of squat is that you are doing in your picture? and 2nd, I know you know what you are doing, but if this is a squat why are your legs kness so far foreward than your toes! this is what everyone is gripeing to me about at work, and I tell them its impossible. Im not judging you or anything, Im just very confused about alot of little things...thank you for letting me bug you.

It is an overhead squat and that is the way it looked at that instant.