upped my bench 20 lbs in 3 weeks+

Discussion in 'Fitness & Nutrition' started by james330i, Apr 5, 2006.

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  1. james330i

    james330i Imported Redneck

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    hey guys,

    Since incorporating cleans and box squats into my routine along with a daily core medicine ball workout (which also includes plyometric pushups) sometime in early March, my bench numbers have surprisngly gone up. Mostly exercises that the average gym rat ignores.

    I used to rep 185 lbs 5x5 for bench (weak sauce i know). It's been 3 weeks since I have lifted heavy. For the past 3 weeks, I've switched up the bench routine to a speedy high-rep tempo. Yesterday, I decided to go heavy again, and to my surprise, I benched 205 (5x5s).

    yes it's weaksauce, but it was a nice surprise for me seeing how incorporating more and more compound lifts is helping my overall body strength. I'm actually doing the olympic lifts to get more leap and explosion for my volleyball game.

    FYI, I'm a stocky short 5'8" 170 lb guy. I'm about 6 inches short of my 40" vertical goal so olympic lifting is my last chance as I think I've gotten as much as I can out of plyometrics - which I've been doing for quite a while.
     
    Last edited: Apr 5, 2006
  2. nwmrkt

    nwmrkt New Member

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    what plyo routine were you using?
    btw nice vert
     
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