TheNegation

Do BBer style cleans when you do clean and press. Other than that, **** off.

wukkadb

Are you asking how to improve your OH Press/bench numbers, or how do to get bigger in those areas?

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Check out my training log: wukka's Training Log

-GSP-

Improve the #'s. Plateau has arrived, can't get over it.

TheNegation

What exactly do you mean when you say "hypertrophy program"? I hope not cable flyes and shit like that?

-GSP-

More volume. 8-12 reps, 3-5 sets. I don't know...

recon6991

http://www.t-nation.com/free_online_...ic_chest_blast

Written by the man, Christian Thibaudeau. I have not tried that, but it seems intense enough to bust a plateau.

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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

wukkadb

Do more volume and do more heavy singles. You should set up your bench press like this:

1-3 warm up sets
5x3 @ 80-85% of 1rm
3-4x1 @ 90-95% of 1rm

Heavy singles, heavy doubles, heavy triples are the most important thing for getting better at your 1rm. Just do lots and lots of sets with heavy weight and less reps. Do less pyramiding and more thought out schemes ya know?

__________________

Check out my training log: wukka's Training Log

-GSP-

That actually makes sense. Will do my darndest to follow as the shit I'm currently doing isn't working any longer. Thanks.

69nites

When I plateau I normally do a lot of negatives for a bit.

-GSP-

Been lifting off and on lately, have been too lazy to record it. Today, I did some light shoulder work. 4 sets of Side Laterals, Front Raises; 5 sets of Push Press/OH Press, and some DB Press. I'll start recording shit again tomorrow, promise.