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Anonymous
Bulk up for football, I'm a lineman, only pretty boys need a fucking six.
For bench:
Heavy sets, lower reps IE: 195x5 205x3 215x1 (or as many as you can) Lighter sets, more reps IE: 155x10 165x8 175x6 So on and so forth.
Also, if your gym has it, do chain-bench. You attach chains to the end of the bar so at the highest point of the lift (the lock-out) it's the heaviest, and when you touch your chest, it's the lightest. Makes you more explosive and powerful.
Powerclean is all repetition, the more you do it, the better you get at it. It's mostly technique.
Bench and clean take the longest to get up, be patient.
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