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help... dis-proportiante lifts??

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mikiesb
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2003/10/20 15:53:25 (permalink)

help... dis-proportiante lifts??

Hi

I am curious as to why my bench press isn't in proportion to other exercises...

My p.bs are as follows: -

90 kg x 2 reps military press
105/110kg x 1 rep bench press
180 kg x 1 rep dead lift (using no straps and underhand/overhand technique, can't seem to get on with straps and just use chalk, grip is my main problem getting any further with this).
185 kg x 5 reps normal squat on a smith excluding bar(have only started squatting the last month as I thought it would help with the other exercises)

I don't understand why my bench is so rubbish, I've tried assistance exercises like narrow grip bench and it's still not making any difference.

I am of stocky build 5ft 10ins 13stone 8lbs/14 stone and 28 years old...

My legs are quite naturally bulky but not massive, but I don't want them to get any bigger as I believe your waist gets bigger and that's a problem already for me trying to keep between 34/36" waist.

If I cut the reps down on my squat to say 3 reps is this still ok, and just want to get my bench up...

Or should I stop being bothered and just accept that I'm rubbish at bench and be happy with the other stuff?

Not on any gear.
#1

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    help2001
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    RE: help... dis-proportiante lifts?? 2003/10/20 16:29:27 (permalink)
    First of all, dont do smith machine squats!!! The devil came up with the ideea to use the machine for squats to get more people into hell!

    Secondly, i would say our bench is fairly proportional compareed to the dead lift.
    Was the military press a proper press? Did you use any legs to drive it or was it just shoulders?
    #2
    mikiesb
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    RE: help... dis-proportiante lifts?? 2003/10/20 17:08:01 (permalink)
    The military press was pure shoulders, that is one thing that never lets me down come rain or shine, I do it off a power rack.

    I'm training on the smith machine because it's always a pain getting someone to spot me at another gym and inconvenient to drive over there just to do squats, 5 min drive on a sunday morning just to do squats as opposed to 30 mins to go to another gym.

    I'm not actually looking at getting my legs any bigger, just been lead to believe that doing squats will help with other exercises and produce more testorone/whatever it is when performing this exercise.

    Not juicing at the mo, pretty much training the following:

    Mon Chest & Arms

    Tuesday Shoulders & Back

    Thursday Submission Wrestling/Groundfighting

    Sunday Legs & Triceps - just do normal squats.

    Again not too concerned with the squat or deadlift as I believe I've got respectable lifts for both, just ashamed that my bench is rubbish.

    I've got strong shoulders (I think anyway), so the only area I can assume that is letting me down is my triceps/wrists, but these should be ok if I can do the other lifts and chin ups with out probs and doing the fighting should give me more natural strength.

    Already tried doing incline bench, incline dumbells etc. and no matter how many sets or reps I just can't seem to get any better with the bench.

    It's the one exercise that phases me every week, the other exercises I'm not bothered about because I'm quite happy that they are respectabe weights.


    #3
    Dano
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    RE: help... dis-proportiante lifts?? 2003/10/20 17:18:08 (permalink)
    Theres nothing wrong with your bench not being WAY higher than your shoulder press. 90% of weight trainers dont train their overhead strength enough as they should.
    #4
    Slyblackdragon
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    RE: help... dis-proportiante lifts?? 2003/10/20 23:02:42 (permalink)
    The only thing I can do is bench.
    #5
    DARRYN
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    RE: help... dis-proportiante lifts?? 2003/10/21 08:32:16 (permalink)
    IMHO You should drop seperate tricep training , your tris will get hammered on both bench and shoulder days, you may find that your tris are not weak, just fatigued when you come to bench. If you could give more detail about the exercises , number of sets and reps you use we could get a better idea of what's lacking (or not) in your training. If you try dropping tricep training and maybe putting shoulder day further away from chest day to allow recuperation then you may find your bench coming on in leaps and bounds.

    Good luck bro.
    #6
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