How to increase your bench!

Much like anything, variation is the key to increasing your bench.  There are a lot of workouts to choose from, and though you might not think of it, occasional overhead pressing will help your bench, and vice-versa.  I usually bench and overhead press, every week, lately, but never go heavy on both.  I also work in different angles, loads, progressions and elevations.  This week, I chose to stay flat, and do some full-range pressing, some 1 and 1/4 presses, which I may highlight another day, and varying heights on lockout.  Here is a short video to show a 1/2 lockout and what I call a top-end lockout: 

I was crazy sore today, so had to get a massage to work out the kinks.  Between Wednesday's deadlift, and yesterday's bench, my entire torso is shot, and I need to recover for tomorrow, so I'm eating and drinking a lot, today, but taking off on the supplements.

Yesterday, however, I took:

1. Amino1 with glutamine and creatine
2. VisionPlus multi
3. Cell Tech
4. Arnold Iron Whey

No EFA's yesterday as I had some salmon (and left-overs today).  I had close to 200 grams of protein, spread pretty evenly throughout the day.  I also stayed well-hydrated, and had to because I've had some holes in my sleeping, lately.

So with that, on to yesterday's workout:

				Weight	Reps
Warm-ups and stretch
1 and 1/4 bench				135	20
				225	12
Lockout bench (1/2)				315	6
				365	2
				415	1
				435	1
Lockout bench (top-end)				315	3
				405	2
				475	2
				545	1
				605	3
				315	25
Full-range bench to burnout				135	50
Curls				35	20
				50	12
				25	40
Medicine ball floor press superset				150	25
				50	25
Abs				60	80
Stretch and cool-down

Thanks for reading!