I have gotten away from something that I have done for years that has always, time after time helped my bench press. I'm not sure if I have just gotten lazy or forgetful but either way I have gotten my ass back on track.
I have been asked thousands of times throughout my powerlifting career '"Joey what will help my bench press get stronger"? (besides doing bench press) and I have had the same answer every single time, "Do incline bench press and over head military presses and I guarantee you that your bench press will get better" So now I am getting back to practicing what I have preached, talking the talk and walking the walk. Its easier sometimes to give advice instead of taking your own but it is time for me to break that habit.
Starting this week on my supplementary training day I will do incline bench press and from here moving forward I will do it every other week. On the weeks I am not doing incline bench press I will be doing seated overhead barbell presses. My rep schemes and volume will remain the same except the weights will change each and every week. I will do five sets of five of incline bench press increasing the weight set by set. And I will do the same thing with my overhead barbell seated presses.
I myself and many of my teammates throughout the years have had tremendous success doing this. With my shoulder issues that I have I think I have gotten lazier with doing these exercises in fear of injuring my shoulders worse. This go around I will be more careful with the amount of weight that I am doing, insure proper technique and insure that my bar positioning is in the proper place. I do enjoy doing these supplemental movements and they do kick my ass but I know what the payoff is and I am ready to get back on track to cash this check.
Here's what I did tonight:
P.S.
Before I get into my training tonight, we have some exciting last minute news. Melissa, myself, Shelley and her husband Jason have decided to fly down to Orlando FL this weekend to watch the biggest multiply event in history this weekend.... The WPO. I am excited to see some old friends and watch some great lifting. I will let you know what I thought of it upon our return!
Incline Bench Press
1 x bar - 5
1 x 135 - 5
1 x 185 - 5
1 x 225 - 5
1 x 275 - 5
1 x 295 - 5
Seated Tsunami Bar Row Machine
5 x 10
BB Shrugs
5 x 20
Rope Tri Press Downs
10 x 20
Abs