6 weeks to a 230 kg bench press

[Westside]

I will post the final 6 weeks to my 5th bench press competition. My goal is to get 230 kg ( 10 kg p. r. ). I will wear my size 60 Metal X-Typ Viking Bencher.

[Boar]

good luck matey !!!!

the 500lb barrier will fall !:icon_pee:

[Westside]

good luck matey !!!!

the 500lb barrier will fall !:icon_pee:
Thank you Jonny!

[Westside]

Mo. 28.08.06

Close Grip Bench Presses
10x20, 40, 5x60, 80, 3x100, added 4-board 3x120, 140, 1x160, 180, 190, 200 missed
DB-Extensions 3x12x25
Chest Supported Rows 4x6x80
Face Pulls 3x15x30

I swiched to a close grip on my max effort movement, to improve my trizeps / lockout strength. I will stay with my competition grip on speed day.

[Rob Thomas]

good luck Jorg mate, I'm sure you'll do it!

[Westside]

good luck Jorg mate, I'm sure you'll do it!
Thank you Rob. How do you progress?

[Westside]

Th. 29.08.06

CB-Box Squats 8x2x140
CB-Seated Good Mornings 3x5x140
Standing Abs 3x6x60
One-Arm Kettlebell Swings 2x8x24 ( each arm )

[Rob Thomas]

Thank you Rob. How do you progress?

I did 250kgs in my Titan Fury about 3 weeks back, I've got it on DVD and will try and upload it later. I've now got a new Katana shirt and had my first go in that last night, I did 230 easily then tried for a 250 but failed it. That was the first session I'd had since doing the 250 3 weeks ago as I've been on holiday so I wasn't too dissapointed.

I'm hoping to get up to 270 in the Katana by the end of the year or early next year if it's as good as everyone says they are!

A 190 close grip bench press is very good Jorg, looks like you're getting stronger and 230 will soon fall!

[neoteny]

how do i get into bench pressing comps?

[Westside]

how do i get into bench pressing comps?I don't know, how it is done in england. I am from germany. Start a thread with this question.

[Westside]

Th. 31.08.06

Bench Presses 8x3x105+36 kg of chains
3"-Floor Lockouts 3x3x230
Pulldowns 3x10x75
Shoulder Horn 3x10x13

[Westside]

Fr. 01.09.06

CB-Box Squats 3x60, 100, 140, 1x180, 200, 220, 240
Romanian Deadlifts 3x3x140
Standing Abs 3x6x70
DB-Side Bends 3x5x50

This was the first ME-Squat session in more than 9 month. I would probably have got 260 kg, but i stoped.

[Westside]

Mo. 04.09.06

Close Grip Bench Presses 5x60, 80, 3x100, add 3-board 3x120, 1x140, 1x160, 1x180, 1x190, 1x195
DB-Extensions 3x12x25
Chest Supported Rows 3x5x90
Face Pulls 3x15x60

[Rob Thomas]

If you're doing a 195 close grip bench Jorg then the 230 equipped must be there already - perhaps you should aim for 235???

[jonnymills]

It's still mighty impressive, but he is using boards for his close grips (not that there's anything wrong with that), don't know if you saw that or not.

Keep up the good work westside!

[Rob Thomas]

Oh yeah, I missed that one Jonny mate but as you said, it's still impressive and I still think he should aim for 235 instead!

[gerthebear]

Oh yeah, I missed that one Jonny mate but as you said, it's still impressive and I still think he should aim for 235 instead!

yeh im with rob!

[Westside]

The grip is not as close as you might think. Close grip for me is pinky on the rings.:oops:

[Westside]

Th. 05.09.06

CB-Box Squats 8x2x150
CB-Seated Good Mornings 3x5x150
Standing Abs 3x6x70
One Arm Kettlelbell Swings 2x8 each arm

[Westside]

Th. 07.09.06

Bench Presses 3x3x80+1 Mini Band each side, 3x3x80+2 Mini Bands each side 2x3x80+1 Mini Band each side
Pushdowns 3x6x52,5
Pulldowns 3x10x70
Shoulder Horn 3x8x15

Felt very tired today. Sleped only 4 hours last night.

[Westside]

Fr. 08.09.06

Sumo Deadlifts ( medium wide stance ) 1x70, 120, 170, 190, 210, 230, 250
Band Good Mornings ( Average Band ) 3x15
Standing Abs 3x6x70
Band Knees Out ( Monster Mini Band ) 3x15

I don't like the Sumo Deadlifts!

[Westside]

Mo. 11.09.06

Bench Presses 5x60, 80, 3x100, 120, 1x140, 160, with shirt on 4-board 1x180, with shirt on 2-board 1x200, with shirt 1x220 missed
Close Grip Bench Presses ( with pause ) 3x6x140
Chest Supported Rows 4x6x80
Face Pulls 3x20x30

[Westside]

Tu. 12.09.06

CB-Box Squats 8x3x160
Rack Deadlifts ( above the knees ) 3x5x170 *
Standing Abs 3x6x120
Knee Abductions 3x10x2 Mini Bands

*Had no straps. The weight was to light, but i couldn't hold on to more. I don't like Rack Deadlifts as a maximum effort exercise, but for higher reps as a second movement it's not bad.

[Westside]

Th. 14.09.06

Bench Presses 6x3x80+Mini Bands+18 kg chains, 2x3x80+Mini Band+29 kg chains
7"-Floor Lockouts 3x3x180
DB-Extensions 3x12x25
Chest Supported Rows ( medium grip ) 3x8x60
Shoulder Horn 3x5x17

I like the band/chain combination on speed benching. I was weak at the 7"-Floor Lockouts, my strength indicator. I know i have to bring this up to bench 230 kg. I will cancel the competition on 07.10.06. Perhaps i will do the Hammer Cup on 28.10.06. This will give me 3 more weeks to get stronger.

[Rob Thomas]

Do you think another 3 weeks will make much difference Jorg? I'm not so sure it will and if it were me then I'd just go ahead and do it - see how it goes.

[Westside]

Do you think another 3 weeks will make much difference Jorg? I'm not so sure it will and if it were me then I'd just go ahead and do it - see how it goes.
I would wait longer, but it is not shure, if there is another competition this year. At least i will have five weeks to improve my lookout. I missed with 220 at the midpoint on monday. i knew emideatly something was rong with my lokout. I did 3x3x190 before. I am shure to be able to push it to at least 3x3x195 and hopefully 200.

[Rob Thomas]

Justin and Craig from this site have been giving me some pointers with my bench and the biggest thing I've found was keeping my elbows in as tight as I could, that's definatly made the lockout a bit easier.

[Westside]

Moving my grip just one inch closer each side also makes a big difference for me.

[Westside]

Fr. 15.09.06

CB-Concentric Good Mornings 3x40, 60, 80, 100, 1x120, 140, 160, 180 missed
DB-Step Ups 3x5x34 each leg
Strong Band-Good Mornings 3x15
Standing Abs 3x8x70

[Westside]

18.09.06

Bench Presses 5x60, 80, 3x100, 120, 1x140, 160
3-Board Shirt Bench Presses 1x180, 200, 210, 220
Close Grip Bench Presses ( with pause ) 6,6,5x140
Chest Supported Rows 3x6x80
Face Pulls 3x15x35

[Westside]

Tu. 19.09.06

CB-Box Squats 8x2x170
Blue Band Good Mornings 3x15

That was all i did today. I felt very tired.

[Westside]

Th. 21.09.06

Bench Presses 4x3x100, 4x3x120
DB Extensions 4x12x25
Pulldowns 3x10x90
Shoulder Horn 3x8x15

I am still very tired. No bands or chains today and no heavy loockout work. Just an easy workout.

[Westside]

Fr. 22.09.06

CB Box Squats 2x60, 100, 140, 180, 200, 220, 240, 250*
Straight Leg Deadlift 3x3x180
Standing Abs 5x5x70

*250 was still not that hard. Could have done 270 probably. I always wear loose ( size 50 ) Metal - ACE Briefs and a belt while box squating. The wider the stance the more support you get from the briefs. I love them!

[Westside]

Mo. 25.09.06

Bench Presses ( with Mini Bands ) 5x60, 80, 3x100, 1x120, 1x140, 1x150
Pin-1-Floor Lockouts 3x140, 160, 180, 190
Chest Supported Rows 8x50, 60, 70, 80, 90
Face Pulls 3x15x35

[Westside]

Tu. 26.09.06

CB Box Squats 8x2x180
Stif Leg Deadlifts 5x60, 100, 140, 180
Standimg Abs 5x50, 60, 70, 80

[Westside]

Th. 28.09.06

Bench Presses 8x3x100+Mini Bands
DB Extensions 6x8x30
Chest Supported Rows ( medium grip ) 8x40, 50, 60, 70
Shoulderhorn 3x8x15