im on a deadline

[uzair rocks]

is it possible to increase my bench max (185) to around 225+ and my squat max (225) to 275+ by febuary 20th?

if so i need to knwo the best way to gain strength, brute strength, not so much leaness. I have a high bf % so I have alot to work with...any help would be great

currently i do somthin like this

Chest shoulder day:

bb bench- 2x5, 2x3, 1x1
db decline- 3x6
bb incline- 2x6, 2x4
bb shoulder press- 2x5, 2x3, 1x2, 1x1
flys- 3x6
french press- 2x6, 2x4
upright rows- 3x6
dips- 3xfailure (about 5)

Back/Leg:

squat- 2x6, 2x4, 2x2 1xfailure
deadlift- 2x5, 2x3, 2x1
rows- 3x6
leg extention- 3x6
leg curl- 3x6
assited chin up- 3xfailure
reverse flys- 3x8


Does stretching after your workout help? Any nutrition tips to help gain strength? tahnks alot

[SecretAsianMan]

May I ask why you have that deadline? Just a personal goal or will the mob kill you if you can't lift that much by then?

[JeffWillConquer]

Possible? Yes. Likely? No. You could try doing the Russian bench routine, which is supposedly supposed to add like 50 pounds in 6 weeks. You could probably apply the same theories from that to your squatting routine and gain some. I'm not sure of the link though, sorry. Good luck though.

[Max-Mex]

I would say ask the guys in the powerlifting forum. Brute strength is their game.

[unshift]

yes, it's entirely possible, and probably not all that difficult. adjusting your technique alone will probably add ~20lbs to each

ask in the PL forum and you'll get some real responses

[Wikked1]

So you need to add 2.63 pounds a week to your squat and 2.10 to your bench? IF (and this is a MIGHTY BIG IF) you can add that much weight to your lifts each week (assuming a once a week split) you should be able to do it no problem. BUT there are so many variables it's hard to say. It's simple to talk abotu progression like it's automatic but it's not always that simple....eat right....recover right and add the weight to the bar and do everything perfect and you can STILL be STUCK with a 210 max bench. It's unlikely but it could happen! IF on the other hand you add that weight each time and ONLY that weight (and don't get greedy) you should succeed if you have your mind in the right place!

[HahnB]

I'd be benching more than once a week if your going to have any shot of making this goal. YOu have about 4 months time, which would be enough to get your bench up 40lbs if you eat enough and get your training down.

[uzair rocks]

i have the deadline because that is when lacrosse season starts... last year i got screwed. I made varsity, then got cut because im short for a defensemen (5'9'') the guys who they kept instead of me were 6' and 6' 4''. both wieghed less than me.

[geoffgarcia]

uzair rocks
what were you doing all summer? why are you waiting until mid october to start working on your strength?

if you were injured thats one thing, but if this is something that you've just put off then I think you might need to do a little soul searching and figure out just how bad you really want to be a lacrosse player...if u want to be the best at anything its an all year committment, part timers need not apply....

[thetopdog]

It's definitely possible. My bench went from 200lbs in May to 255lbs in August just doing a normal once a week 3 sets of 6-8 reps routine

[uzair rocks]

geoff, ive been working out quite alot, i just havent been seeing the results i had been hoping for. that routine is what i had been doin all summer.

i gained about 15 lbs on my bench and about 40+ on my squat from june to mid august.

im just searching for the best way to get stronger. also i have been doing "wall ball" and jump roping alot to increase my agility

[Paul Stagg]

You can do it, yes.

Is this for a test? If not, I think I would focus on stuff that makes you a better lacrosse player - not some arbitrary squat and bench numbers.

[Shroud]

If he's looking for results on the field, shouldn't he be more concerned about squats and deadlifts (not that bench press should be neglected)? Wouldn't some of the other compound lifts translate into more power on the field than bench press in particular?

[uzair rocks]

i dont know, you guys tell me...i learned to lift by myself, now im learing i know absolutely nothing.