Well let me give you all a story. During my freshmen season I played Defensive Tackle (started just 1 game near the end). After that, at the combine in December I maxed 100 on my bench. After 2 monthes of weight lifting I could do 115 twice, which by an internet calculator rounds to 124 max bench. I started sparq training for football (speed, power, agility, stuff like that) Tuesdays and Thursday.

My Bench seems to have haulted. When we go to the weight room, I don't see much progress in my bench. I get kind of angry when the people around me are laying there benching 150, 185, 130.

So I decided that Size was not really my thing. I would rather blast in my strength gains. Such as my bench. I was hoping that before the season starts I could get 185 up at least 1. Thats a milstone that won't happen, but I think 150 max rep is possible however.

I read a few articles on PowerLifting which has a main focus on strength for the Bench Press, Squats, and Deadlifts. I have read many ways to do this. Heres one technique for the bench:

*30 second break between each set, Lift fast and explosive
Set 1- 60% of max, 3 reps
Set 2- 60% of max, 3 reps
Set 3- 60% of max, 3 reps
Set 4- 60% of max, 3 reps
Set 5- 60% of max, 3 reps
Set 6- 60% of max, 3 reps
Set 7- 60% of max, 3 reps
Set 8- 60% of max, 3 reps

I have also heard of this routine.
* 3 minute break between each set, Lift normally (not fast, nor slow)
Set 1- 70% of max, 6 reps
Set 2- 70% of max, 6 reps
Set 3- 70% of max, 6 reps
Set 4- 70% of max, 6 reps
Set 5- 70% of max, 6 reps.

Which routine would make my bench increase better for football. (personally I like #1) Also, what advice would you give for powerlifting. Hope you all could help, topics like these are usually debated alot.

Well, I've always said if it's bench you want to improve, no one knows bench strength like powerlifters.

Are you in pre-season right now? Are you lifting with the team? Does the team have a set workout they're using? What is your athletic schedule like for practice? How many days a week are you lifting?

Other than those questions, here are some articles you might want to read...

http://www.elitefts.com/documents/workout_templates.htm
http://www.elitefts.com/documents/ma...t_mistakes.htm
http://www.elitefts.com/documents/up..._the_bench.htm
http://www.elitefts.com/documents/matt_bash.htm
http://www.elitefts.com/documents/be...a_stripper.htm
http://www.elitefts.com/documents/movements.htm
http://www.t-nation.com/readTopic.do?id=459808

I think that's prob enough reading for the moment. Other than that, the 5X5 program and DeFranco's Westside for Skinny Bastards have all been proven to work.

However...you mention PLing, PLing is a completely different animal than incorporating some max and dynamic effort work in hopes of becoming a better athlete.

Yeah, right now I am in the pre-season. The team is doing nothing, everyone is on there own agenda.

Go to www.defrancostraining.com and go to the articles and read the Westside for Skinny Bastards.

Or google Pendlays 5X5

Either are fantastic programs.