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View Full Version : I have 20 months to bench 300



need4muscle
09-09-2005, 03:37 PM
I made a bet with one of my friends that I will bench 300 by the end of my senior year( I am a junior now). I figured up that I will have to go up in bench at least 5 pounds every month. right now my max is 200. I will update this journal everytime my max bench goes up. I want nothing more than to prove everyone wrong, and I will do it!

I also think my legs are equally important, so dont call me a bench jockey or anything like that.

squat it all!
09-09-2005, 03:39 PM
is your bodyweight part of the bet? if not, eat like a horse...it'll help your bench go up.

need4muscle
09-09-2005, 03:55 PM
yeah i definately need to gain some weight!! Im trying like hell to gain weight. thanks

Guido
09-09-2005, 03:59 PM
200 lbs is damn good for someone your weight. Get up to 180 or so and by the time you get there you just may be at 300.

squat it all!
09-09-2005, 04:10 PM
and work your tri's hard. mostly with close-grip benches.

lilmase1153
09-09-2005, 04:20 PM
start a PLer style bench approach (metal Militia, west side) 20 motnhs should be cake bro.


good luck

lilmase1153
09-09-2005, 04:21 PM
oh yeah one more thing. Does this 300 bench have to be done raw?

if not get a bench shirt train in one bam i bet by the end of the year with proper training you could nail 300.

squat it all!
09-09-2005, 04:24 PM
start a PLer style bench approach (metal Militia, west side) 20 motnhs should be cake bro.

good advice. start thinking more like a PLer now that a one-rep max is your main goal. along those lines, work your tri's, lats, and traps. all great benchers (mendelson, kennely, rychlack) emphasize these muscle groups. you must work them for strength, not detail. not for show -- all for go!

Canadian Crippler
09-09-2005, 04:40 PM
I'm hoping to hit 315 before I start university. I'm at 205 now and in the same grade as you. Looks like we've got a bit of a race going here :D.

drew
09-09-2005, 04:43 PM
Just eat like mad. Lift HEAVY at least once a week. Learn to do board presses and train your triceps and lats very hard. Keep squatting and deadlifting, those will definitely help you get stronger overall. Eat all day. Eat huge after you workout and make sure to get a good meal in before bed. Lots of red meat my man. Best of luck.

PowerManDL
09-09-2005, 04:51 PM
Oh boy.

I'll be the dissenting opinion here. Board presses et al are the powerlifting equivalent of giving pro bodybuilding advice to an amateur. This guy needs to 1) gain weight and 2) work on building up basic strength before starting to add in any fanciness.

Make the focus of your training the 4-6 rep range, hit two pressing sessions per week, and try to add weight for 3-6 weeks at a time before backing off and working back up.

Canadian Crippler
09-09-2005, 04:54 PM
And don't forget to jerk off atleast 4 times a day. It's doing wonders for me :D

cosmicdebree88
09-09-2005, 04:56 PM
The bench press is kind of a wierd exercise for some people. I know, in my case I progress very slowly. Squats and DLs are a totally different case. With those I can shoot up by as much as 10-15lbs in just a couple weeks. However, this will never happen for me with bench press. Maybe I'm just biased because I've been plateaued at 300 for a while now, but for me BP is one of the most difficult exercises to perform. That being said, IF you gain weight and train to increase your bench press I think a 100lb gain in one year is very possible.

All I'm tryin to say is: Don't expect the number for your bench press to just fly up. Take your time, work ALL of your muscle groups and EAT, eat alot! I think I emphasized the eating enough so I will just add that your body works like a machine in which all of your muscles work together with each other to help you lift weight. If any muscles are lagging behind, fix it. You will hold back the progress of your entire body by neglecting any of your muscles (I learned the hard way. ie being a curl jockey for about a year or so :p ).

cosmicdebree88
09-09-2005, 04:58 PM
And don't forget to jerk off atleast 4 times a day. It's doing wonders for me :D

Agreed. Gotta love that teenage testosterone. :evillaugh

need4muscle
09-09-2005, 10:46 PM
man thanks a lot everyone for the advice!! I am lifting in school, and I have a weight bench at my house with an olympic weight set and 300 pounds of weights. Wednesday during school we do 3 sets of 8 for bench, so on sundays, I will do like 3 or 4 sets of 5 with heavy weight at my house. thanks so much for the motivation, and canadian crippler, ITS ON! :evillaugh

Canadian Crippler
09-10-2005, 10:41 AM
i already got ya by 130+ lbs on the squat, just so you know :p

gl man, im still lifting like a bb

Wannabelean
09-10-2005, 11:11 AM
Good luck, bud. You can do it. 20 months is a long time. Eat like a mad man and lift hard, you will get there.

need4muscle
09-10-2005, 11:57 AM
thanks a lot wannabelean

canadian crippler, if your bodybuilding, then its going to be hard to get to 315 in 2 years wont it?

lilmase1153
09-10-2005, 12:34 PM
thanks a lot wannabelean

canadian crippler, if your bodybuilding, then its going to be hard to get to 315 in 2 years wont it?
no thats just his excuse when he loses :D

need4muscle
09-10-2005, 12:45 PM
well, i tried for 205 today, and failed.I picked the bar up and it felt pretty light. I brought it down to my chest and about 6 inches above my chest, it just stopped. What kind of exersises could I do that would help with the last half of the motion??? im guessing that means my triceps need work???

lilmase1153
09-10-2005, 01:05 PM
Correct you need to work on your lockout(which is where most have proablems)

need4muscle
09-10-2005, 03:42 PM
are there any specific exersises that will help my lockout?

PowerManDL
09-10-2005, 05:11 PM
I'd recommend not trying to hit maxes and actually getting stronger before worrying about your lockout.

Nito
09-10-2005, 10:12 PM
You can set the pins very high so your bench is like 1-2" this way your only really doing the lockout portion.

need4muscle
09-11-2005, 07:28 AM
i might have to try that thanks

WBBIRL
09-12-2005, 09:55 AM
From someone whos seen just about everything happen to his benchpress: Dont focus too much on just the flat press. When I did, it was anything but progressive. I find I gain the most overall body strength when Im lifting heavy all around. I also found it best to not do that much direct bicep work. I focused alot of tri's and lats though, tri's a ton. I know if I had a pic of my tri's from 10-12 months ago it wouldnt look anything like they do now... I bet Ive added atleast 1/2 - 1 inch to my triceps in a year, you can see their much more defined.

As PMDL said, your still just a rookie when it comes to powerlifting (as am I) and theres no reason to encorporate advanced techniques yet... you've got close to 2 years to train. You shouldnt even think about things like board presses until the last few months and even then its not really necessary. Biggest advice for you is gain some good lean mass. Bulk up to about 165-180 (if you can do it cleanly) or bulk to say 190ish and cut down to 180.

need4muscle
09-17-2005, 04:00 PM
I just found out that last time i posted i thought i could bench 200, I could really only do 195(didn't have 2.5s on each side when i thought i did). Today I did bench 200 though and i went for 205 and barely missed it, so I know I'm definately gaining strength. thanks for everyones advice

fixationdarknes
09-18-2005, 11:06 AM
My advice is to try to get your deadlift up a lot...and your bench will go up too. Get some good overhead pressing and tricep work done too.

Wannabelean
09-18-2005, 11:35 AM
Hey man, can I ask what your routine + diet is like??

Darracq
09-18-2005, 04:27 PM
quit trying to max out all the time, that will get you nowhere. You can tell if your getting stronger if your reps are going up.

need4muscle
09-18-2005, 05:12 PM
what will maxing out hurt if I'm not bodybuilding?

need4muscle
09-18-2005, 05:14 PM
Hey man, can I ask what your routine + diet is like??

my routine is pretty crappy since school started. Im trying to do stuff at my house that I dont get to at school. My diet is just try to get at least 4000 calories a day with decent food and 200+ grams of protein

PowerManDL
09-18-2005, 05:35 PM
what will maxing out hurt if I'm not bodybuilding?

1) You need to be "bodybuilding" because you have no muscle mass to speak of. At this point, gaining size will equate to gaining strength.

2) Maxing out does very little to build strength in the first place. It does even less when you have no muscle mass to speak of.

It's pointless to keep hitting max weights.

Wannabelean
09-18-2005, 07:03 PM
quit trying to max out all the time, that will get you nowhere. You can tell if your getting stronger if your reps are going up.

Agreed! Maxing out all the time is also hard on your CNS isn't it?

Sounds good man, keep eating :)

need4muscle
09-19-2005, 03:06 PM
thanks for the info guys. definatley wont be hitting maxes very often. I'll do it once a month just to make sure of my progress.

need4muscle
01-11-2006, 06:13 PM
I know I havn't kept my word on here but I just wanted to update this and say I benched 225 yesterday!! my squat is also up to 300 as well as my deadlift