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.