Bench help

[twick]

I have been benching since janurary and started maxing out about 150

now it has been several months since then and my max is about 205


i wanted to get to bench 300 by next summer but it dosent look very promising i need some good advice on what to do to get my bench press up


some one told me to perfect my form by doing 10 sets of ten with light weight so i decided to try that and was wondering if i will lose strength by doing that.

i just need som advice on what to do.

[ash_davies1988]

Whats your workout?

Alternating between heavy and light sets is a good idea.

Exercises you could do are ...

3 Board Press
Shirted 3 Board Press
Close Grip 3 Board Press
Decline Bench Press
Incline Bench Press
Wide Reverse Grip Pin Press
Speed Bench With Chains
Speed Bench With Bands
Reverse Band Press
Reverse Band Close Grip 2 Board Press
Floor Press

Also try not to use the same exercises two/three weeks in a row, if you aiming for that try making a workout where you do a different set of exercises every week.

You should be working on your tricep strength aswell.

[twick]

I used to do this workout

110x10

135x8
152x6
176x4
202x1

tha was basically it then every month i would do russian ladders

[twick]

i used to put up 200 for 2 reps but recently lost some of that strength i guess it was from trying to cut

[ash_davies1988]

So all you did was bench press?

You do train all your other muscles aswell dont you?

[twick]

oh ya i have a back and bicep tricep day

[twick]

and i run three times a week

[ash_davies1988]

Do you do squats?

Please post your whole workout.

[twick]

TUESDAY: CHEST

WENSDAY RUN
THURSDAY BICEPS: STAND UP CURLS 30LBSX15
42 LBSX 10 REPS
70 LBS 6
70 LBS 6
70 ALL OUT USUALLY 9 - 11 REPS
42 LBS 10 REPS
42 LBS 10
42 ALLOUT USUALLY 17 - 20 REPS
CHEAT CURLS 100 LBS SET OF TEN THEN A SET OF 15

THEN TRIs overhead tricep extentions



friday run

saturday
back exercizes lateral rases 8 sets of 10 lawnmowers 8 sets of ten and another execize i cant remeber the name of

sunday run and i do two sets of crunches

every session

[ash_davies1988]

NO LEGS?!

Try a split like this.

Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Saturday - Off
Sunday - Off

Do you want to do powerlifting or bodybuilding? - if you want to have the massive bench/dead/squat they do in the meets all the lateral raise exercises need to go, compound movements, powerlifting and bodybuilding are completely different you need to make up your mind which you want to do.

[senorsolman]

ash is totally right about u need to do some squats, strengthing up ur back. Have u tried to do close grip on the bench and use the mcdonald bar too. the mcdonald bar helps u cuz it makes you bring the bar lower. You prob want to pack on some weight too if your hooping for 300 for next year, since if there is no fat what turns into muscle?

[Fonz]

well i could understand not doing legs if you run a lot. I used to run a lot and i felt that my legs were getting pretty hammered by that itself. Now i only run during cut cycles and i workout legs during bulk. I cant imagine running and working out legs at the same time cuz my legs stay sore for like 3 days after lifting.

[joe526]

Originally Posted by senorsolman

ash is totally right about u need to do some squats, strengthing up ur back. Have u tried to do close grip on the bench and use the mcdonald bar too. the mcdonald bar helps u cuz it makes you bring the bar lower. You prob want to pack on some weight too if your hooping for 300 for next year, since if there is no fat what turns into muscle?

Fat doesn't turn into muscle................

[twick]

Hey just wanted to say i probablly want to do more power lifting but i dont want to be fat and i found that the reason my bench went down is because i started cutting i was about 210 pounds now im down to 172 so i think i just need to make up my mind on what i want to do

[painisweakness]

you can do both.....u just have to work hard and eat right

[ash_davies1988]

Originally Posted by twick

Hey just wanted to say i probablly want to do more power lifting but i dont want to be fat and i found that the reason my bench went down is because i started cutting i was about 210 pounds now im down to 172 so i think i just need to make up my mind on what i want to do

You dont have to be fat to be a strongman or powerlifting.

[c4detonater]

You have about 10 months to reach 300.

Half your battle is in your mind.
Set a goal to increase the weight 10lbs each month.
Surely you can do that. Just put it on and force it up
Each week tell yourself you're gonna get one more rep each set.
You will get there set by set!
The workout is simple:
warm up, then:
3 sets flat bench 6 reps or to failure
3 sets incline dumbell press 6 reps or to failure
3 sets decline flys 8 reps or to failure
Always go to failure.
Always increase the weight if you hit your rep goal on your 3rd set.
Always keep a log. So you know what you have to beat the next time.

[mitchcumstein]

You got your newbie gains from 150 to 205 but youre expexcting to go up another 100lbs in 10 months and thats just not realistic(without juice). My advice would be to set a realistic goal like 30-40 lbs and then hit it hard. If you end up with 50 then its a bonus. You should still be doing squats and deads too.