powerlifting bench press

**frank13** · 02-06-2013, 09:52 PM

doing a really small powerlifting competition soon im comfortable with most of my lifts but my bench press is week. Im 195 pounds right now but will compete at i think 180 wight class my bench this summer was 350 max no so much right now ill be between 315 and 350 bench bye then what im wondering is that a respectable bench for my wight class? this will be my first comp really just for fun thanks

**largerthannormal** · 02-07-2013, 08:53 AM

I compete at 181 open class im in my late 20s. at 181 anything over 300 is very respectable especailly at local comps.

Even if you dont place 1st if your over 300 just go. You are talking raw right?

My best was 365 unofficially because it was at the gym not a comp, right now i am 335 as of last week.

If you hit your max check your state record you could be close bro.. Mine I could of took but some dude just blasted the record a few months back..

also when you drop from 195 down to 181 your strength will not be the same so expect a lesser number but not to the point to where you think you cant lift it.

i walk around at 190 12% bf I lifted that in the gym at 186lbs.

**Soar** · 02-07-2013, 09:04 AM

If I could bench that I'd be as happy as a pig in shit...

**largerthannormal** · 02-07-2013, 02:51 PM

dont get me wrong i cant walk up to a bar and load of 365 and hit it.... it took a lil prep work. and 8 years in the gym 5-6 days a week.

315 i could hit without a worry over that i need to be having a good day unless i wanna sit there and struggle it up or possible not even get it..

some people shine in certain areas. i sucked bad on bench for ever. I hit up a guy in the gym who could hit heavy weight and i been lifitng with him for 3 years and he helped pull me up..

lift with someone who can they will push you.

i go thru a 6 week procees.

week one i hit 3x15 on flat then move 3x12 dumbbell incline
week two i hit 4x10 on flat then mover to 4x10 on dumbbell incline
week 3 i do 5x5 on flat and 3 x 8 on dumbbell incline

then i repeat the process starting with 3x15 on Incline bar bell then move to flat dumbbell.

I have to catch myself on a strong or peroid in order to even attempt a max which only happens 1-2 times every 6 months...

we kinda made this up and i dunno it works

after a while weight doesnt even matter bro. just fill the muscles.. i can get a huge pump never going over two plates...

**frank13** · 02-07-2013, 06:23 PM

Originally Posted by largerthannormal

I compete at 181 open class im in my late 20s. at 181 anything over 300 is very respectable especailly at local comps.

Even if you dont place 1st if your over 300 just go. You are talking raw right?

My best was 365 unofficially because it was at the gym not a comp, right now i am 335 as of last week.

If you hit your max check your state record you could be close bro.. Mine I could of took but some dude just blasted the record a few months back..

also when you drop from 195 down to 181 your strength will not be the same so expect a lesser number but not to the point to where you think you cant lift it.

i walk around at 190 12% bf I lifted that in the gym at 186lbs.

thanks guys i feel a lot better about this now and i will be benching raw raw meaning with no equipment right ? the comp tho is open i dont really know what that means dose that mean you can compete with or without equipment ?

**largerthannormal** · 02-08-2013, 08:47 AM

Open just means any age which is the toughest class. and raw yes means not bench shirt or belt or anything assisting the lift in a sense

From experience practice pausing when the weight hits your chest, if they see the slightest bounce they wont count it.

I practice in a rack i set the safety bars so the barbell rests on the stops in the rack about 1" off my chest and I just practice blasting from off the rack. really helps your push.

Some days I load on more weight than I can handle and just practice bringing it down as slow as I can as the weight is over powering to me, and I have a spotter to help me pull it back up because I couldnt do it myself ( again I am well over my max as to what I could push on my own) this is just for practice and working certain spots, negative / positive.

Also look into lock outs, i do alot of those.

good luck bro!

**OnTheSauce** · 02-08-2013, 04:05 PM

good advice in this thread.

**frank13** · 02-08-2013, 06:15 PM

Originally Posted by largerthannormal

Open just means any age which is the toughest class. and raw yes means not bench shirt or belt or anything assisting the lift in a sense

From experience practice pausing when the weight hits your chest, if they see the slightest bounce they wont count it.

I practice in a rack i set the safety bars so the barbell rests on the stops in the rack about 1" off my chest and I just practice blasting from off the rack. really helps your push.

Some days I load on more weight than I can handle and just practice bringing it down as slow as I can as the weight is over powering to me, and I have a spotter to help me pull it back up because I couldnt do it myself ( again I am well over my max as to what I could push on my own) this is just for practice and working certain spots, negative / positive.

Also look into lock outs, i do alot of those.

good luck bro!

thanks a lot bro i really really appreciate your advice i will be practicing what u have suggested the whole pausing thing is really messing with me right now but thanks again

**largerthannormal** · 02-08-2013, 06:51 PM

No problem, good luck!!

**OnTheSauce** · 02-09-2013, 09:14 AM

Well u have to pause at the competition so get used to it

**largerthannormal** · 02-09-2013, 04:38 PM

Yep!! ^^

**Misery13** · 05-31-2013, 10:33 AM

F13 Could you please post your bench and assistance work schedule.

I followed the Westside Barbell schedule up to my back surgeries and just recently felt well enough to start training that way again.

I'd love to help you increase your bench if I could.

**fbomb1990** · 07-10-2013, 02:50 PM

I'd say its respectable for a small competition. I'm from a small town and most of the people that enter these comps just want an official one rep max. Like people have already said you need to pause. That can change things completely depending on how u bench.

**John Andrew** · 08-17-2013, 06:18 AM

Anything over 300lbs is good if you are raw (no shirt). Too many guys worry too much about the bench. I would be happy as long as my squat and dead lift were at least double my bench figure!

The best thing about comps is you will find help and friends. Just go enjoy it all!

John