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View Full Version : improving bench press, (I've got a bet with my freind)



Brendonia12
06-30-2008, 02:44 AM
I'm 5'11", weigh 155. My max right now is 190, but I want it at 250. I usually do a warm up set of 10 reps at 140, then about 8 at 150, then 6 or 7 at 150, then 4 or 5 at 160. Sometimes I'll do another set at 165.

I want my bench at 220 by september. I've bet my buddy that I'll be able to max out at a heavier weight on the bench than him by the time we go back to school this fall. THIS IS WORTH $100 AND BRAGGING RIGHTS. And I'm 16, so $100 is alot of cash.

thnx everyone!!

Lones Green
06-30-2008, 03:30 AM
give eating as much as you can and trying the westside barbell or metal militia programs a try

AJ_H
06-30-2008, 05:22 AM
make sure you measure the weight you lift in terms of your own bodyweight to keep it fair.

And train the legs and back too, don't be a bench jockey, that is if you're serious about building up serious weight.

And yeah definitely try the westside barbell routines, they are always worth it. Metal militia also tend to specialise in the bench press. Look into DE and ME (dynamic effort and maximum effort) because these ought to blast your bench out of the roof.

Tennessee Mike
07-02-2008, 10:26 AM
Thats a short period of time to put 30lbs on your bench bro.But try this...

-Warmup
95 x 8
115 x 5
150 x 3
170 x 3
170 x 3
170 x 3

The goal is to do a weight that 3 sets of 3 is difficult,and need a spot to complete.When you can complete 3 sets of 3 with the given weight,move up 5lbs.This routine put 20lbs on my bench.

Once you get to 190 x 3(3 sets)with no help,your 1 rep max should be around 220-230.you should go for a one rep max once every 4 weeks.
Incorporate close grips,dips,heavy rows-lat work,military presses,flat dumbell presses(elbows in).

frank
07-02-2008, 02:14 PM
Thats a short period of time to put 30lbs on your bench bro.But try this...

-Warmup
95 x 8
115 x 5
150 x 3
170 x 3
170 x 3
170 x 3

The goal is to do a weight that 3 sets of 3 is difficult,and need a spot to complete.When you can complete 3 sets of 3 with the given weight,move up 5lbs.This routine put 20lbs on my bench.

Once you get to 190 x 3(3 sets)with no help,your 1 rep max should be around 220-230.you should go for a one rep max once every 4 weeks.
Incorporate close grips,dips,heavy rows-lat work,military presses,flat dumbell presses(elbows in).

i dont know about 190x3 benching 220. i was able to do 205x5 when i maxed 225

Tennessee Mike
07-02-2008, 03:48 PM
I guess it varies for some people.When I hit 280 x 3 for 3 sets,I put up 320.I probably could have got 300 x 2 or 290 x 5 once....

lostboyrufio
07-06-2008, 07:26 PM
i dont know about 190x3 benching 220. i was able to do 205x5 when i maxed 225

190X3 I couldn't see.

However, if you can do 190x3 for 3 sets, it could come out to a 220 max.

And to the OP, a Westside Routine would definitely help you out in getting your bench up. You just got to lift hard on the compounds and throw out the junk lifts and you'll be good. Make sure you incorporate solid tricep work such as CGBP and weighted dips.