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Thread: Up Your Bench Press 30lbs in 30 days!

  1. #351
    Wannabebig Member
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    My update-

    155lbs, 275 previous max.

    Got up 275 easy, 285 easy, 295 with little difficulty. I think 300 could have happened if I didnt know 300 was on the bar!

    Considering my inadequate caloric intake, and skipping workouts due to illness, I would say this program is Spot on! I will have to do it again in a few month sand shoot for 3 wheels!

  2. #352
    Administrator chris mason's Avatar
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    Good stuff!

    Thank you!


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  3. #353
    Administrator chris mason's Avatar
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    Quote Originally Posted by robchris View Post
    So what do ya' think chris about my previous question?

    To work out this week or not to work out, that is the question...

    Thx.
    Rob
    I would just take a 4-5 day total break and then give it a whirl.


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  4. #354
    Administrator chris mason's Avatar
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    Quote Originally Posted by Ryno View Post
    I'm trying out this program and what you said about wanting to do more the first week was so very right. I like doing more during my workout and lifting more than 3 days a week. I'm excited to see what this program can do for me. My bench has always been my weakest point in my opinion so I have big hopes for this program. Could I do the program twice in a row and increase another 30 or should I do other work for a while then come back to it?
    Take a break (from the program) for at least a couple of months prior to giving it another go.


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  5. #355
    Crikey, its a 30 foot ape! Kong's Avatar
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    Will you be plannin on writing anything similar for the squat Chris?
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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  6. #356
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    BP meet on Saturday!

    Chris, thanks for the response. I'm prepared for tommorows meet! I'll let you guys know how things go...

    Hoo Rahhh!

  7. #357
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    Can someone explain all the squat, calf raise, triceps pushdown.. i dont know nothing about these exercises and equipment. A brief description of all the exercises through monday - wed, friday will do! thanks.

  8. #358
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    and whatdoes the 1rm 2 rm and that mean btw?

  9. #359
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    im going to have to try that routine, thanks man been looking for good routine for a while

  10. #360
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by illmatix View Post
    Can someone explain all the squat, calf raise, triceps pushdown.. i dont know nothing about these exercises and equipment. A brief description of all the exercises through monday - wed, friday will do! thanks.
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  11. #361
    Soon to be lean... Joe Black's Avatar
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    Quote Originally Posted by illmatix View Post
    Can someone explain all the squat, calf raise, triceps pushdown.. i dont know nothing about these exercises and equipment. A brief description of all the exercises through monday - wed, friday will do! thanks.
    Squat - http://www.exrx.net/WeightExercises/...FullSquat.html

    Calve raise - http://www.exrx.net/WeightExercises/...CalfRaise.html

    Tricep push down - http://www.exrx.net/WeightExercises/...BPushdown.html

    Use that site to find each exercise in the guide
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  12. #362
    Soon to be lean... Joe Black's Avatar
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    oh and 1rm and 2rm means 1 rep max and 2 rep max. I.e what you can do for only 1 or 2 reps.
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  13. #363
    Get Some! KoSh's Avatar
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    So I got a question. I'm careful not to screw with routines like this and Bill Starr's 5x5 and such. Results are results and I don't want to do too much. But...

    Is it possible to squat 2x with this program? I'd say Monday/Friday?

    Too much volume, even if I only do 2x5 both days?

    Or one heavier 2x5 day (Monday) or a lighter 3x6-8 (Friday).
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

  14. #364
    Administrator chris mason's Avatar
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    Quote Originally Posted by KoSh View Post
    So I got a question. I'm careful not to screw with routines like this and Bill Starr's 5x5 and such. Results are results and I don't want to do too much. But...

    Is it possible to squat 2x with this program? I'd say Monday/Friday?

    Too much volume, even if I only do 2x5 both days?

    Or one heavier 2x5 day (Monday) or a lighter 3x6-8 (Friday).
    Doing so will provide no additional benefit in my opinion. I recommend against it.


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  15. #365
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    Finished the routine and tried to put up 230lbs (previous max 200) and got it up only 3/4 the way. I tried 220 afterwards but it felt even heavier than 230 but i will try again in a couple days. Definately stronger and look forward to doing this routine again.

  16. #366
    Administrator chris mason's Avatar
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    Quote Originally Posted by kajeaun View Post
    Finished the routine and tried to put up 230lbs (previous max 200) and got it up only 3/4 the way. I tried 220 afterwards but it felt even heavier than 230 but i will try again in a couple days. Definately stronger and look forward to doing this routine again.

    Good work. Give 220 lbs a run after a 4 day or so rest.


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  17. #367
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    Going to try the program so I wanted to put down 260 as my start! Did it a few seconds ago.

    Getting the supplements tomorrow and starting Monday. My openoffice calc spreadsheet says I'm supposed to bench 2x260x2 only 4 weeks from now... Little skeptical but we'll see!

  18. #368
    Squat junkie Painzer's Avatar
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    Quote Originally Posted by terazen View Post
    Going to try the program so I wanted to put down 260 as my start! Did it a few seconds ago.

    Getting the supplements tomorrow and starting Monday. My openoffice calc spreadsheet says I'm supposed to bench 2x260x2 only 4 weeks from now... Little skeptical but we'll see!
    You'll be able to. I guarantee it.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

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  19. #369
    Administrator chris mason's Avatar
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    Quote Originally Posted by terazen View Post
    Going to try the program so I wanted to put down 260 as my start! Did it a few seconds ago.

    Getting the supplements tomorrow and starting Monday. My openoffice calc spreadsheet says I'm supposed to bench 2x260x2 only 4 weeks from now... Little skeptical but we'll see!
    Take the supps, eat as recommended, and follow the program to a "T" and you will be very pleasantly surprised. I guarantee it!


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  20. #370
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    just started this routine last week, so far so good. How often can i use this bench routine, every couple months? i really want to hit a 315 bench ( im at 260 right now), and this seems like the fastest way to get there.

  21. #371
    Addicted 2 Lifting Andre518's Avatar
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    At the end of the article it states to use this routine sparingly once or twice a year.
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  22. #372
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    I was a bit skeptical because there were no bicep workouts in them. After completing this routine My sister told me my arms were smaller, and asked have you been slacking with your workout and protein shakes? i said no... SO i wanted to incorprate some bicep routines on tuesday,thursday,saturday and also some forearms and shoulders. I started out with a max of 185 but put down 190 for my max. I maxed out today and did 215!

  23. #373
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    Great Info thanks.

  24. #374
    Administrator chris mason's Avatar
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    Great work Jlai!


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  25. #375
    Wannabebig New Member
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    I just started this routine hoping to get from a max of 275 to 300+.

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