I recetly started back to college now and noticed up on the record board that the record for the 148lb was a 315 bench. I am 5'7" and about 158. My current max is 265 on bench. I have been lifting weights for a few years now and currently use the wbb1 workout. Do you think there is a chance i can hit this by the end of the year? Can anyone give me some pointers to try to reach my goal?
One of the fastest ways to bulid up your bench max is to do a set of negatives at the end of your chest workout. Put 315 on and do a set of 4 x 3. Make sure you have a strong spotter that can lift that weight off of you because you will get fatuiged very quickly! Are you taking any supplements/protein?
uggg, say no to negatives.
i am strongly against the "its all you buddy" training method, it makes your weak spots weaker.
first thing id do is drop the WBB1 workout, and tailor something specific to your needs and abilities of recovery.
your 50lbs away so you need to be thinking about steady progress, and consistency. hitting your goal in a year would be a good accomplishment if your going to keep your same body weight.
Last edited by smokinHawk; 02-22-2008 at 09:11 AM.
First, thats an Awesome bench for your weight Bro! Great Job!
Im Not to sure what the WBB1 Workout in looks like so I cant give you any input on that part. If you want to increase your bench your going to have in add Board Presses to your workout. Also Your going to have to do a training cycle that will be 8-12 Weeks Long. Which will still not give you the 50lbs you need, If you do 2-3 Cycles you would close to your goal of 315!
Example of a cycle would look like this:
And so on until you benched 285 off your Chest. If you want a full workout bro just drop me a pm and we'll see what we can do!
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I not a real big fan of supplements. All I really do is eat a lot of protein(usually in every meal I eat) and take a multivitamin every morning. As of right now i could cut down to 148 if I had to no prob.
I got awesome gains on the DC (doggcrapp) method. Just remember to eat too...you will be amazed how increasing your calories will do increase your strength. Here is a basic example.
Pick a weight that is you 8RM press it 8 times, rack it and take 12-15 deep breaths, unrack push as many times as you can, rack it 12-15 deep breath, unrack push as many reps as you can. After you are done do some extreme stretching.
But what you want to do is only do 1-2 worksets for each body part and split up your routine where you are lifitng all your muscles in 2 sessions. The key is similar to a whole body routine where you are hitting each bodypart multiple times per week. I shot or hitting each body part 3 times in 10 days. I got awesome results and added a lot to each of my lifts in a 6 week period. I wouldn't go much longer than 6 weeks with this.
This is a super summed up version of DC training, so I would run it through google and read up on it a little more before trying.
all you really need supplement wise is some extra protein (count up how much your getting in a day i bet its less then you think, i thought i was getting allot but wasnt so i needed to take some via shakes), creatine (why not take it its cheap and will increase your strength, and a mulitvitimin. If you want to gain weight then you might need to take some weight gainers if you cant get enough food in.
also were are you weak on your bench? boards and chains will help if you are weak at the top, but wont do to much good if your weak right off the chest.
don't really know where I am weak on bench. Seems like I get it up or I don't. If I can't lift it I usually stop right below halfway up. not taking any creatine. I never really liked it.
Last edited by nsargeant; 02-22-2008 at 10:19 AM.
if you stop halfway then you are weak at the top and board presses might help.
How do you do board presses.
It won't let me send pm's or even an e-mail because I don't have enough post. I am interested in what kind of full chest routine you think I should be doing to achieve this bench.
Nate, give me a day or two and I'll post you a 12 week Program. it will be for a 25lbs increase in bench... so 290 is what we will shot for. What can you bench for 3 and 5 reps?
225 x5 a little more for 3 reps
Towards the very end... "light and strict"
This is a bit inaccurate, so yes if one would want to do DC they should research it. There is a great thread on this website about it which is worth the read. As for doing DC to improve Flat Barbell Bench Press, I don't know. That exercise actually isn't recommended to be used with DC training because of the potential for shoulder injuries and Pec tears when using the RP method. Probably the best advice as I believe some others have said is to follow the Westside Template and included exercises like board presses. BPM Osgood is a good person to follow as well, as he obviously knows his stuff. You have a great bench press max for your size and good luck reaching your goal.
Last edited by joey54; 02-27-2008 at 08:31 PM.
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Just get under the bar!
Ok Bro Here ya Go! i just wrote this workout for another Bro as well, and adjusted the weights for your goals! Hope it works Brother!
Close-Grips 3x8 Full Range.
DB Press 3x8 - make sure dumbbells touch your chest (deep)
You Wil do the Close-Grip and DB Press like this for 1-4 Weeks.
Week 3Bench 200x2x6
Close Grips 3x5 -weeks 5-8
DB Press 3x5 - weeks 5-8
1BRD 290x1 - HUGE LIFT RIGHT HERE IF YOU REALLY WANT 300
Bench 260x2x3 - PR!
Close-Grips 2x3 HEAVY - Weeks 9-11
DB Press 2x5 HEAVY - Weeks 9-11
Bench 270x2 - One Set. PR
Bench 280x1 - One Set. PR
Week 12 - GAME TIME, this is what it all comes down to.
my bench has always sucked for my size. but lately ive been trying this 5x5 workout that seems to work great. so far ive gone up 40lbs doing it in the last month and a half. (from 185x5x5 - 225x5x5)