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View Full Version : BFGUITAR's journey for a 225 bench



BFGUITAR
04-11-2008, 10:18 AM
Well I might as well do one of these, seems to help boost confidence!

I am currently doing ripptoe's routine and am making nice progress. Just yesterday I deadlifted 315 for 2 sets of 4 (will bump it up to 5 next time) and squatted 215x5 for 2 sets. My bench is horrid ranging from a moderatly hard 160x5 to an impossible 140x5. I dont know why, I think it's in my head, but I will work around it. So here is my goal.

I WILL NOT CUT UNTIL I HIT 225 ON BENCH PRESS.
Let it begin.

BFGUITAR
04-12-2008, 12:07 PM
Ok today wasn't so bad.

Squat

barx10
95x5
135x5
185x1
225x5 for 2 sets The last rep on the last set was forced, but I still feel I can move up 5 pounds next time

Press
Warmups
I tried doing 117 but it wasnt going to happen

Did a set of 4 with 110 and another set of 3. I will bump up the reps next time.

Power cleans

Still working on form, doing clean pulls to get the motion right. My lower back was shot from the squats (the last rep killed me lol). I am starting to get the hang of it.

fooz
04-12-2008, 03:13 PM
good luck man, will be watching your progress. I'm trying to hit the 225 aswell!

Coke
04-13-2008, 11:17 AM
Wish you the best...nice to see you get this thing started man.

BFGUITAR
04-15-2008, 02:42 PM
Well, crappy workout

Squat: Tried 230x5 after a warm up but could only do 4. My body just felt exhausted. I think I over worked myself.

Bench: 145x5 for 2 sets, easy. Starting low and really slowing down as I bring it to my chest. I make every rep count.

Deadlift: Was going to attempt two sets of 315 for deads but I just wasn't feeling it, I did some easy 275 sets. It was easy, the weight felt light, but it wasn't moving up like it should.

This isn't a surprise, I have been working hard and made great progress, time to take a break for a few days!

BFGUITAR
04-17-2008, 01:18 PM
Well I was right, a two day rest worked perfectly.

I did 3 sets of squats of 225...
First set was good, second was a bit slow, third went INCREDIBLY well. That weight just flew up, I impressed myself

Shoulder press
Did 3 sets of 100, went ok, still lacking though

Power cleans
Practicing 135, I am getting better each time.

BFGUITAR
04-24-2008, 05:06 PM
Squat

Warmup up to 195x1

235x5 for 3 sets... EASY no prob

Press
Managed a 105x5x3

Clean
My technique is getting a lot better, I may start adding weight soon!

BFGUITAR
04-25-2008, 12:18 PM
Squat

I was going to go for 240x5x3 today but I wasn't feeling it on the first set. My lower back rounds at the bottom of the lift and I have been trying to fix it. I have leaned back more in to the lift and tried to maintain good form with 185. My partner said it was looking MUCH better and I will go for 240 next time.

Bench
Hit 3 sets of 150x5 easy. I want to move up VERY slowly with bench, it has always been my weak spot and I will not tolerate a missed attempt.

Deadlift (sumo)
Hit 315x5 for one set, went very well. I get a lot of looks wearing my chucks, grey/yellow socks up to my knees in a sumo stance. O well, I have fun lol.

ryuage
04-25-2008, 12:51 PM
keep at it dude... bench has always been my weak point too

BFGUITAR
04-25-2008, 08:22 PM
Yeh I dont know why, its definately an odd lift.

ryuage
04-25-2008, 09:17 PM
some people just naturally do better at other lifts... I know guys who literally dont touch a weight in a year and can come back and bench 225 like its nothing... its kind of annoying.

BFGUITAR
04-28-2008, 07:56 AM
Squat

Hit 240x5 for 3 sets. On the last rep my form struggled, I will see how I fare with 245.

OH Press
Hit 105x5 for 3 sets, will try 110

Cleans
Screw cleans, I need someone to show me how to do them. I would rather do rows.

I did 135x5
155x5
165x5 (just to see where I'm at)

BFGUITAR
04-30-2008, 05:40 PM
Squat
Did 240 for one set for 5 reps and than 225 for the last two, wasn't feeling it.

Bench
For some reason I thought I did 155 last time but I did 150... So I tried 160. 3 sets no problem.

Deadlift
I was feeling tired so I went for a one rep max. Hit 370 with ease.

Runty
04-30-2008, 08:40 PM
225 is a major milestone in the bench. Benching seems to be the most difficult for me as well, so I feel ya. Good luck!

dxiw
04-30-2008, 09:07 PM
I disagree with moving up slowly on the bench. Your bench is weak, so to make it stronger you should train it (and the muscles used - triceps, lats, shoulders, chest) with 110% intensity. You may even want to throw in some negatives with weights about your max to get used to holding heavy weight. You should be going balls out intensity on your bench and striving to increase weight every week. Your going to progress very slowly if at all if you bench "comfortably". Who gives a **** if you miss a lift, grow a sack..

BFGUITAR
05-01-2008, 02:10 AM
I disagree with moving up slowly on the bench. Your bench is weak, so to make it stronger you should train it (and the muscles used - triceps, lats, shoulders, chest) with 110% intensity. You may even want to throw in some negatives with weights about your max to get used to holding heavy weight. You should be going balls out intensity on your bench and striving to increase weight every week. Your going to progress very slowly if at all if you bench "comfortably". Who gives a **** if you miss a lift, grow a sack..

I have no problems with heavy negatives like you mentioned. But progression is progression. And I would consider 10 pounds a week to be VERY quick progress.

BFGUITAR
05-03-2008, 12:10 PM
Squat
245x4 followed by 2 sets of 240x4

Squats seem to take the biggest hit after heavy drinking.

Press
110x5 for 3 sets easy

Row
165x5 for 3 sets easy

BFGUITAR
05-05-2008, 12:14 PM
Squat
245x5 for 3 sets easy

Bench
165x5 for 3 sets. Screwed up the last rep, I will still increase the weight

Deadlift
Easy 320x5 for 1 set. I also hit a one rep max of 375.

BFGUITAR
05-07-2008, 12:33 PM
Squat
Wasnt feeling well... did 250x3 and than 225x5 for 2 sets

Press
110x5 for 3 sets easy, making sure I hit it

Row
2 sets of 185x5

fooz
05-07-2008, 05:24 PM
lookin good man keep at it.

BFGUITAR
05-09-2008, 12:40 PM
Squat
250x4 for 3 sets... will do 5 reps 3 sets next time

Bench
170x5 for 3 sets easy

Deadlift
325x5 for 1 set easy

Lockout
05-09-2008, 02:09 PM
Bench
170x5 for 3 sets easy


You may be closer to 225 than you think, depending on what you mean by easy. I'd think maybe after you get to 185 for 3 sets of 5, you could give it a shot.

Invain
05-09-2008, 02:16 PM
When's the last time you've tried maxing out BF? Like lockout said you may be closer than you think. One of my buddies was repping 170 or 180 something and put up 215 when he didn't even think he had 200 in him.

Bupp
05-09-2008, 04:55 PM
You should consider doing your power cleans at the beginning of your workout instead of after squatting/deadlifting.

Good job on getting into the gym and with the progressions. Time to step up on those shoulder presses.

Auburn
05-09-2008, 05:33 PM
Yeah, you should be very close to 225 if you aren't there yet.

For power cleans, I almost gave up trying to do them until one day it just started to click. Re-read the SS section on the clean (along with everything else you can about technique), go back to 95# and keep trying them from the hang. It should come up within a few sessions.

jbrin0tk
05-09-2008, 05:51 PM
Wow, that guy talking about growing a sack was pretty rude, lol! Hey man, you are making nice progress in here. I think it's cool what you are doing with your bench. Keep it up; the progress is showing!

fooz
05-09-2008, 07:01 PM
You've got 225 dude. Maybe in your next bench workout try something like this:
115 x 5
135 x 5
155 x 5
175 x 2
185 x 1
205 x 1
225 x 1

BFGUITAR
05-10-2008, 02:00 AM
I seem to have trouble with my one rep maxes for bench. I dont feel secure under the bar. I sometimes shake even. My form is pretty decent but I don't feel strong enough to hold it.

I have been doing heavy negatives it is helping. Thanks for th help guys!

fooz
05-10-2008, 10:20 AM
I shake alot to. Maybe some more tricep work, not sure. If you don't feel secure, that's what a spotter is for if anything goes wrong.

jbrin0tk
05-10-2008, 10:34 AM
I seem to have trouble with my one rep maxes for bench. I dont feel secure under the bar. I sometimes shake even. My form is pretty decent but I don't feel strong enough to hold it.

I have been doing heavy negatives it is helping. Thanks for th help guys!



Have you ever played around with bands? For example, you could use a mini band and put 150 on the bar. That mini would add about 90lbs (roughly) to the lockout and 40 off the chest. It's definitely a good way to get used to heavier things.

BFGUITAR
05-11-2008, 12:54 AM
I have never tried bands. I still feel I can make a lot of progress with out them.

BFGUITAR
05-11-2008, 03:29 PM
Squat
250x5 for 2 sets, 250x2 for one set... I was tired, didn't sleep well the night before

Press
115x5 for 3 sets

Row
190x5 for 2 sets

BFGUITAR
05-13-2008, 06:51 PM
Squat
250x5 for 3 sets baby!

Bench
Did 170x5 which was easy, 175x5 also easy... did 175 again and failed after 3 reps

Deadlift
Easy 325x5 for 3

fooz
05-13-2008, 06:55 PM
Nice squats big dogg. Keep workin' that bench!

BFGUITAR
05-15-2008, 12:46 PM
Today I wasn't feeling up for many reps so I decided to find my one rep max.

Squat
Warmup to 255x1
275x1 easy (was my previous one rep max)
300x1 PR HELL YEH BABY FIRST 300 SQUAT EVER! All raw, no belt. 25 pounds PR

I screamed quite loud lol. I also GMed it a bit, but still I hit depth.

Press
120x3 for 3 sets and a drop set of 95x6 Will do 120x4 next time.

Row
200x5 for 2 sets (I was spent and couldn't even do one chinup after)

I rewarded myself with a Quiznos' sub :)

fooz
05-15-2008, 02:51 PM
congrats on the squat man! 15 more pounds and you got big ole' triple plates!

BFGUITAR
05-18-2008, 02:06 PM
squat
255x4 for 2 sets and than 2 sets of 225 x3, very very slow

Bench
175x5. 175x4, 175x3

Deadlift
Wasnt feeling it, 330x2 Could have gone more but I was just really tired

BFGUITAR
05-20-2008, 01:15 PM
Squat
225x5 for 3 I'm mostly working on form, my lower back seems to round at the end of the lift.

Press
120x4, 120x3, 120x2 I hate doing presses

Row
Changed to pendlay style rows.
165x5 for 3, very very easy

Keith
05-20-2008, 07:24 PM
****in' wicked squat PR the other day! I'm jealous. Quiznos is a great way to reward yourself, too!

BFGUITAR
05-22-2008, 01:33 PM
FIRST WORKOUT EVER USING A BELT

Squat
Warmed up to 275. Hit a very good 315 well below depth!
http://www.youtube.com/watch?v=RIJckLm1JfA

Bench
175x5 175x4 175x5 Getting better!

Deadlift
Warmed up and hit a 405 deadlift! Slightly hitched, but I am very happy I got it up.
http://www.youtube.com/watch?v=uZEPsUbTdgg

Jorge Sanchez
05-22-2008, 01:52 PM
Congrats, big guy. Those are some impressive milestones.

Keith
05-22-2008, 01:55 PM
Jesus. Belt's do wonders, eh? With the squat, drive your head back into the bar, dude. Awesome depth on it, though.

What are you totaling now? And what's the weight at? You look pretty solid.

BFGUITAR
05-22-2008, 02:21 PM
I will do that next time.

Im totaling 935 at 200 lbs at probably 20% bf lol (im 5'11). I want to lose about 15 pounds starting June.

BFGUITAR
05-24-2008, 03:57 PM
Squat
1) 255x5 with belt tight
2) 255x5 with belt loose
3) 255x5 no belt (I did two and was about to give up, but did the last 3 flawlessly)

Press
120x3 for 3 sets... dang

Pendaly Row
185x5 for 3 sets

bigmoney
05-24-2008, 04:26 PM
Congrats on the PR's man. The squat form looked real nice too.

killxswitch
05-24-2008, 07:34 PM
Congrats on the PRs, I can't wait to hit both of those myself.

nhlfan
05-24-2008, 07:54 PM
try some rack lockouts to up your bench, they sure helped with my raw bench.

BFGUITAR
05-26-2008, 04:25 PM
Squat
260x3 belt tight
260x3 belt loose
260x1 no belt, something didn't feel right

I realize now that using a belt REALLY helps my form

Bench
Did 195x1, felt shaky but got it. Did some 185 singles, easy.

Deadlift
330x4, happy

BFGUITAR
05-26-2008, 05:06 PM
I will also be starting my cut earlier than I wanted... I had a physical today and the doc said my blood pressure was a tiny tiny bit high. Nothing to be of concern about but it is a wake up call and will start leaning out tomorrow. I will add more cardio and clean up my diet a bit. School really makes eating crap easier.

Better late than never.

BFGUITAR
05-28-2008, 01:50 PM
Tired today, need to take a break.

Squat
Just fiddles around with form

Press
did 120x3, 120x3, 120x4 with a drop set of 95. I'm happy

Row
185x5 for 3 sets, worked on form

BFGUITAR
05-31-2008, 01:42 PM
Squat
260x4 for 3, on the last I could have gone one more but I'm happy either way

Bench
Did 175x5, 185x3 for 2. On the last I could have gone for 4 but I wasw VERY happy with this.

I went EXTREMELY slow on these reps. I mean going down probably took 3-4 seconds.

Deadlift
330x5 I was told to stop dropping the weights... I'm going to have to work on that!

BFGUITAR
06-02-2008, 01:34 PM
Squat
260x5 for 3 sets, was tough but got it

Press
Not feeling well, just did 95 for 3 sets of 6

Did chinups instead of rows
3 sets of 5, 25lbs added

BFGUITAR
06-04-2008, 04:14 PM
FANTASTIC workout

Squat
265x3 EASY (could have gone for more)
265x3 EASY
275x4 This is my new working set

Bench
185x2 for w sets, and x3 for one
Did 235 heavy negative

Deadlift
335x2 I'm lacking a bit here

Jorge Sanchez
06-05-2008, 08:18 AM
Nice work on the squats. Now just step up your game on the bench and you'll be hitting 225 in no time. I think you could be making more aggressive increases if you really give'r.

BFGUITAR
06-09-2008, 02:41 PM
A bittersweet workout

Squat
275x3 for 2 sets, and than 275x2 I'm happy

Bench
185x2, 185x3, 185x3 very happy

Deadlift
Too tired, stopped after 275 warmup

BFGUITAR
06-11-2008, 01:00 PM
Squat

275x2 for 2, 265x3 for 1


Press
120x2, 110 for 5 for 2

Row
Just fiddled around with technique

I think I need a routine change up

Keith
06-11-2008, 01:05 PM
Westsideeeeee!!!

JSully
06-11-2008, 01:30 PM
you said you're 5'11 @ 200lbs w/ approx 20% bodyfat.. right?

You do alot of the big 3.. ever think about designating days? ie:: a day for chest, a day for back, delts, legs etc.. Also, I see you really focus on lower reps which I PERSONALLY find to be more entertaining and 'funner' per se. I hate high reps, but IMO they should be done. I've always had better strength results by cycling hypertrophy and strength training. Even with as little as 4 weeks cycles. For premium strength/size growth I've always done best with progressive sets. So I would start with 10 reps, then 8 reps, then 6 reps, then 4 reps.. you get the picture. Not training like a BBer OR a PLer, but still getting the job done.

Then again, I'm not sure of your goals. Some people don't want to get huge, but want to get strong. IMO, you would see better strength results by throwing some extra reps in there. Maybe pick 4 exercises for chest day and do 3 sets of each exercise. Even if you stuck with power exercises:: Flat Bench, Incline bench, DB Bench, and maybe throw in a set of flyes to help with stretching.

I think you should play around with volume. Everyone always tells me my volume is ridiculous. So be it, but if you don't play with your volume, you'll never really know if it might have worked for you. I've done the 5 sets per bodypart per week deal and that does nothing for me. Even 10 sets per bodypart per week don't do anything. I need 13-18sets to see maximal growth and strength gains. I see you've been sticking with mainly 3 exercises per workout. Maybe something to try, even if for 3-4 weeks to see how your body works with it, a 4 day split. I remember in the nutrition thread you were talking about how to work carb cycling in with ME and DE PLing style workout. I'm not overly familiar with that stuff, but I did achieve a 585 squat and a 445 bench both raw. I had a 4 day split. Chest/biceps, back/triceps, delts/abs/traps and finally legs. I actually hated arms at that time so I did like 4 sets and walked out of the gym, I shouldn't even post that they were included.

Anyways, I did ALOT of benching (like 6 sets), then over to incilne bench, then incline db bench, incline db flyes and hammerstrength incline. I was just around a 425 bench and in 2 months increased that to 445x2 raw. That was at a 250lb bodyweight though. But hey, fatasses unite, right? er.. maybe not.. oh well..

I did ALOT of bb yates rows and db rows which really seemed to help with my deadlift that got up to 615.

I was also front squatting 405x4 and back squatting 405x10 for a set or 2 before actually adding the good weight. I got up to a max of 585 raw.

All this was when I didn't really even have a handle on my nutrition. I wish I would have, I would have seen better results.



My point is that you can get up there, it just takes time and dedication, which you already know. I guess the best advice I may be able to give is to try a little higher volume to really tax that muscle and force it to grow and get stronger.

BFGUITAR
06-12-2008, 10:22 AM
Thanks for the input little jake! 20% I feel was a bit off. I am now at 195 and realized I dropped a hell of a lot of water weight. I think I am closer to 15% (drastic I know!). Right now I am cutting to about 180 and than will begin to bulk right after. I have never tried high volume but am willing to give it a try in a few months once I become lean. When that time comes, expect long conversations through PMs :P

BFGUITAR
06-13-2008, 01:19 PM
Westside bitches

DE SQ
155 for 8x3 The box was a little high, I might have to find something else!

GM 135lbs 3x5
I am new to these... this really killed my lower back! My hams weren't too messed up

Facepulls
4x8 55lbs on the machine thing, just getting use to the motion

3x3 bicep curls 45lbs
I did bis the workout before, I want to put them in on this day so I just went heavy on them

3x8 weighted crunches with 45lb plate

BFGUITAR
06-14-2008, 12:45 PM
ME upper

Worked up to a 205 floor press. It was easy but my butt came off, Ill hit at least a 10lb PR next time. Followed by 2 185 singles

Dips
8,6,6

Chins
5,5,5

Side raises
20lb DB, I can go for 25 next time easy