Pittspeed Fitness & Nutrition thread update:

[bics56]

@06se-r

yeah, it was a shirted press. the most ive gotten raw with a pause is 485, with a touch and go, not a bounce, a normal bench, 550…

anyway, try this routine, it works great

take you max bench, lets say 300lb. for examlpe. you do 80% of that for 4 sets of 4…once you can the 4 sets of 4, add 5lbs. to the bar next workout, then do it again, and so on etc…so at the end of 8 weeks, you are actually doing your old max for 4 sets of 4. this workout helped me jump from 425 to 475 when i first used it

Progressive overload routine usually works good. i may try that. I just have to figure out my max now. I know hwat I can get 4 reps for now and have been stuck there for a month.