220- raw bench press records

[dan525]

Hello fellow lifters. I am new to this board. I am a reired PL making a comeback at almost 36. I am shooting for some raw meets since I have no experience with the modern shirts. THe last shirt I used was an inzer HD from 1994. I am a former top 5 at 198 witha 505 and am currently benching 530 raw at 225. I am curious to see how I compare with the current comp and am looking for the top 20 or so best benches at 220 raw. Also looking for advice on hwere to start with the bench shirts. I have been fllowing a Kaz style routine for the last 4 years and have a lot of strength of the chest. I ambeginning to start incorporating board prsses and floors into my routine. Lockouts have been working at for awhile with my best being a 735 for about 4 inches. I realize to be competitive today I need to use the new gear since a good friend of mine benches 385 raw and 550 with ashirt. It would be disappointing to lose to a lifter who is not as strong , but has better equipment. My first meet is August 19 so I ne
ed to get something to try quick. All suggestions welcome??

[Nytol]

That is a great raw bench.

In the BPC in the UK, I think the raw bench record is 205kg in the 110kg class.

[cmillett]

Hello fellow lifters. I am new to this board. I am a reired PL making a comeback at almost 36. I am shooting for some raw meets since I have no experience with the modern shirts. THe last shirt I used was an inzer HD from 1994. I am a former top 5 at 198 witha 505 and am currently benching 530 raw at 225. I am curious to see how I compare with the current comp and am looking for the top 20 or so best benches at 220 raw. Also looking for advice on hwere to start with the bench shirts. I have been fllowing a Kaz style routine for the last 4 years and have a lot of strength of the chest. I ambeginning to start incorporating board prsses and floors into my routine. Lockouts have been working at for awhile with my best being a 735 for about 4 inches. I realize to be competitive today I need to use the new gear since a good friend of mine benches 385 raw and 550 with ashirt. It would be disappointing to lose to a lifter who is not as strong , but has better equipment. My first meet is August 19 so I ne
ed to get something to try quick. All suggestions welcome??

Great lifts bro ,if you don't mind please let me know what your program is for your bench,if you don't want to post pm me.My best raw is 385-395 at 210.

[Squatman51]

nice lifts man

[dan525]

I bench flat one day per week and do more of a powerbodybuilder routine. I was doing alot of reps 135x20, 225 x20 315 x20, 405 x10 and then take a haevy set or 2 of 5 with 455 or so. Lately the reps are burning me out so I will do 135 and 225 for 15, then do 5's up until 405. Then a do 3 x3 with 475 and about once a month I take a single. Along with the bench day I do close grip inclines for 3 sets of 8, 8, 5. I finish with light pec dec and some light shoul;ders. THis is usually done on friday. On tuesday I hit shoulders and tris with either lockouts or spped close grips. Then I do heavy military press or push press followed by rear delts on pecdec and tri pushdowns with overhead extensions. I train back on wednesday usually 5 sets of chins and 5 sets of barbell rows. I also do alot of grip work along with afew sets for bis. On saturay I do squat with 315 for 3 sets of 20 (hurt my back so I don't squat heavy) and some leg extensions and leg curls.

[cmillett]

I bench flat one day per week and do more of a powerbodybuilder routine. I was doing alot of reps 135x20, 225 x20 315 x20, 405 x10 and then take a haevy set or 2 of 5 with 455 or so. Lately the reps are burning me out so I will do 135 and 225 for 15, then do 5's up until 405. Then a do 3 x3 with 475 and about once a month I take a single. Along with the bench day I do close grip inclines for 3 sets of 8, 8, 5. I finish with light pec dec and some light shoul;ders. THis is usually done on friday. On tuesday I hit shoulders and tris with either lockouts or spped close grips. Then I do heavy military press or push press followed by rear delts on pecdec and tri pushdowns with overhead extensions. I train back on wednesday usually 5 sets of chins and 5 sets of barbell rows. I also do alot of grip work along with afew sets for bis. On saturay I do squat with 315 for 3 sets of 20 (hurt my back so I don't squat heavy) and some leg extensions and leg curls.

Thanks for sharing this with use bro,one day just maybe one day I'll get a raw like that,yea right,great work bro!

[dan525]

You will get there. Alot of people have forgotten the old school method to a big bench. It's called bench presses and alot of them. I believe the heavy shoulder and back work have helped alot also, but it has taken me along time. I have been lifting for 22 years and have only gone up about 60-70 lbs in the last ten. There may be a better way to get there, but I like to have size and strength . I have always seemed to do well on higher volume and moderate weights than just doing low reps and I believe to have a very strong raw bench you need alot of foundation work. Just stick to the basics , eat lots of protein and don't forget your CREATINE!!!

[dan525]

Another thing I have learned over the years is the importance of strong forearm muscles. I used to get alot of elbow injuries and wrist pain until I started working my grip and forearm strength. It helps to stabilize the bar and large forearms give you alittle spring off the bottom. Proper set up and leg drive can add probably 30-40 lbs to your lift if you get that mastered. Good luck and stay strong!

[cmillett]

Thanks dan,If you don't mind take a look at a couple of programs I posted earlier,Titled RJ and DocSust please read,I beleive there is a brief history on me and my present program and a program I'm considering.I consider advice to be priceless,again thanks bro.

[Doc.Sust]

dan i know a drug free raw record in the 220 clas that was set at 500lbs, so with a 530 raw press, that would putyou on the top of the fod chain. if you learn to use a shirt(it isnt that hard, i just learned in the last year how to use the new equipment, i was in the same boat your in)you can press probably mid 600 close to 700!!!

[Doc.Sust]

also trianing equiped is very different, i can also point you in a new direction of how to train and where to find a quality program, take a look at the sticky i posted on metal millitia bench training in this forum. you alos may want to look into the westside training methods, i dont like how they train legs, but there press methods do work for me. i have the bsaic template and a sample workout posted here, for more info, you may want to check out www.elitefts.com. read some of this and lets talk, if you want to stick raw,keep doing what you are doing, if yuare considering trying the new gear, there is alot of options in training and equipment we can discuss more

[dan525]

Doc Sust,

Thanks for the advice. Unfortunately I can't claim to be drug free. I think I will try the metal militia training. THe westside method just doesn't have the amount of volume I like. I want to compete as a powerlifter , but look like a bodybuilder and I don't know if I would keep my size training westside. Any opinions?






















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[cmillett]

I just finished training westside,I did'nt do the same workouts they did just their splits,I trained westside splits for about 6mnths,I have 2 versions I've come up with version 1 for preping for a meet and the 2nd just for more of a power body building routine,here they are,
version 1
TUES.=bench ME and 2 board close grips,decline,T-bar,front laterall raises

THURS.=sq,box sq,lock outs or sldl,shrugs and calf raises

SAT.=bench 5x5,Incline 5x5,shoulder presses,declined skull crushers and hammer curls

TUES.=sumo dl,sq,lunges,shrugs and abd. work (alternate the sumo and sq ME's days)

THURS=bench and so on ,you know the wsbb rotation

version 2
TUES=bench,decline,incline db,tri's hyper

WEDN=UPPER BACK ONLY,T-bar,laterall pulls rear flys,bi's hyper

THURS=sq,box sq,sldl,abd. work,calf raises

SAT=bench,Incline,shoulder press,decline skull crushers,

SUN=UPPER BACK ONLY,DB rows,lat pulls,rear flys super setted with shrugs(great pump),bi's

TUES=sumo dl,sq,lunges,abd,calf raises

version 2 has put more size on me than any other workout I've done on or off the gas,I can give you of an example of what happened to me in the process of preping for a meet on dec. last year.I started the once a wk program a bench day a sq day and dl day,stats before the program after just finishing the wsbb split all raw bench 365,sq 375,dl 365,just 3 wks into the program my bets was (raw) bech 345,sq 365,dl 345 or 355,I went back to the the west side splits asap and my stat shot back up in just a couple of wks by the end of JAN> I passed up my pr raw lifts by 10-20lbs. and that was all NATTY.I gassed up shottly after that and of course my stats went way up ,I hit a 395 bench ,550 rapped sq,415 dl(my dl's suck,didn't do enough lower back work),after that deal about 8 wks out from the up coming meet (at the time)I swicthed back to version 2,and set a pr for my self in a bench only meet from 450 to I think 470,Icould have gotten a 485 but the time between lifts did not give me enough time to recupe.I hope my exper. will help you,if you want to keep size and strength I highly recommend version 1,like I said I have never run a program like version 2 that has given me such a large amount of natural gains.I just don't see how you guys lift 1nce a week and make gains witha speed day,I just stared a new program and again I'm fallen off,I wanted so baddly to do these up coming meets natty, buy looks like the gas and west side will save my azz again LOL,good luck bro.



















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