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

  1. #251
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    Quote Originally Posted by ct67_72 View Post
    question, Im looking at the example for the 200 1rm. which is about perfect as my max is 200-205. how I read the article is to add 10lbs PER SET per day. in the example it shows adding 10 lbs per day. or am I missing something? Thanks. Dan
    You add 10 pounds each week to your percentages. week 1 65% then the next monday you do 65% +10lbs so if you used 185 the first week on monday you would use 195.

  2. #252
    working on it ct67_72's Avatar
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    ok thats what the exsample said, it just threw me off because it said per set per day. Thanks.

  3. #253
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    I will be starting this Monday. I hope to get 25 lbs out of it but I will take anything

    Meet pr 348

    Gym Pr 352

    Today Paused Bp strict 325

    I will estimate my tng bench is 330 that is only 5 more lbs than I paused to day.

  4. #254
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    Chris, what lifting program would you suggest to follow this up?
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
    Pslams 23:4

  5. #255
    Squat junkie Painzer's Avatar
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    Mosley, you never posted your ending max...
    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

    The Quest

  6. #256
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    Im maxing this week. i was just trying to figure out a program to start afterwards. im nervous about my results. i think i overtrained at one point b/c i was trying to break my bench shirt. i got buried by 265 on my last set of 2 on friday. got stuck right below lockout. but i think i gained some. probably 5-15 lbs. and i know my form got a lot better on the 3 big lifts!
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
    Pslams 23:4

  7. #257
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    I started today I enjoyed the change up! and I am ready to make some big gains.

  8. #258
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    Quote Originally Posted by mosley1990 View Post
    Chris, what lifting program would you suggest to follow this up?

    I don't have one in particular. Perhaps I should work on something?


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  9. #259
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    Quote Originally Posted by chris mason View Post
    I don't have one in particular. Perhaps I should work on something?
    that would be great haha.
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
    Pslams 23:4

  10. #260
    All Natural Power Lunar Effect's Avatar
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    I just finished up this program last week. I was indeed able to hit the 2x2 on the final day. My second rep on the first set was shaky so I considered not even attempting the next set, but I moved my palms just inside of the rings and the next 2 actually went up much better than the first 2. I followed this program about 85-90% as it was written. I did front squats instead of the leg press on Fridays, and I usually skipped calf raises altogether. I skipped ab work about half the time. I believe that those were the only deviations.

    Aside from the bench, I had increased numbers on my squat and deadlifts. I did overhead presses for the first time in a month (they were not included in the 30/30 routine) and those went up as well. No OH work was the only thing holding me back from trying this routine for a while.

    In the end, I would say that it was a nice little change of pace program.
    Last edited by Lunar Effect; 12-11-2008 at 12:40 PM.

  11. #261
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    Last day will be saturday... Then I'll max next week sometime... maybe wednesday. So far all my lifts have gone up. Even lifts like tricep pushdowns and skull crushers. I'm really excited to see how I do.

    My previous numbers were Bench 255, Squat 305, and Deadlift 335.

    I'm hoping for: Bench 275, Squat 350, Deadlift 400.

    I followed the program to a tee. The only thing I didn't do was all the supplements. I just did creatine monohydrate, and protein (weight gainer as well).

    I ate the recommended amount for 3 out of the 4 weeks, too. (4000 calories)
    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

    The Quest

  12. #262
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    Did my last day today. Was able to bench 250 x 2 x 2. The 4th one was real slow going up, but I made it. My old max was 255. Hoping for at least 270... we'll see. Also, my partner, whose old max was 235, did 230 x 2 x 2 today, and it went up with ease. I think he'll easily put 20+ pounds on his max.
    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

    The Quest

  13. #263
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    I finished wk #1 Friday Night
    Very fun and fresh workout !

    Good luck to You and Your Friend Painzer.

  14. #264
    working on it ct67_72's Avatar
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    does it matter how I deadlift? I prefer to lift sumo. Im also working on form and like to pull from the rack 2-4" inches up. it helps me keep my back straight.

  15. #265
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    Chris I seem to be wasting a lot of energy bringing the bar down. Is there any way to speed things up so that I can get the most out of this program?
    Thanks

  16. #266
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    Quote Originally Posted by gymdogg21 View Post
    Chris I seem to be wasting a lot of energy bringing the bar down. Is there any way to speed things up so that I can get the most out of this program?
    Thanks
    Just practice going faster , start with the bar and use some speed all the way though your warmups. thats really all there is to it.

  17. #267
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    Thanks, I'll give it a try. Any advice on how to increase my arch?

  18. #268
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    Quote Originally Posted by gymdogg21 View Post
    Thanks, I'll give it a try. Any advice on how to increase my arch?
    Lay on a football, scoccer ball ext pipe, I dont know if i would bench like that but just practice like that, you will get used to it after awhile.

  19. #269
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    Well, I finally maxed today after a 6 day deload. I'm pretty happy with the results. I didn't get 30 pounds, but I had plateaued at 250 for so long, I didn't even think this would work.

    Anyway, My old max was 255. Today I did 270 and just missed 275. So a 15-20 pound gain. My lifting partner did the program but did not eat like he was supposed to, and still gained 20 pounds on his bench from 235 to 255. I have to say, even a 15 pound increase in 30 days is pretty damn good. I'm happy with 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

    The Quest

  20. #270
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    wow i am going to try this.

  21. #271
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    Quote Originally Posted by Painzer View Post
    Well, I finally maxed today after a 6 day deload. I'm pretty happy with the results. I didn't get 30 pounds, but I had plateaued at 250 for so long, I didn't even think this would work.

    Anyway, My old max was 255. Today I did 270 and just missed 275. So a 15-20 pound gain. My lifting partner did the program but did not eat like he was supposed to, and still gained 20 pounds on his bench from 235 to 255. I have to say, even a 15 pound increase in 30 days is pretty damn good. I'm happy with it.
    Good stuff!


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  22. #272
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    Awesome routine chris!

    I have a quick question for you. After completing the 30 days do you have a good routine I could go into? I loved how your guide was a such a set routine it became second nature to me.

    I am sure myself and many more out there would love it if you could make a 3 day split that was as awesome as this one was!

    Edit: just browsed through the post and saw others asking my same question, you should def make one if you have the time it was GREAT!!

    Im trying to work into something like this the only problem is that on bench day if you are doing max sets instead of %'s you can burn yourself out on the bench making decline/incline near impossible:

    Wednesday:
    Bench press
    Incline bench
    Decline bench
    Tricep pushdown
    Latpull down
    Leg press
    Calf raise
    Abs


    Friday:
    Cable Flys ?
    Skull crushers
    Triceps Pushdown
    Deadlift
    Abs


    Sunday:
    Shoulder press
    Military's
    Shoulder shrugs
    Skullcrushers
    Tricep pushdown
    Latpull down
    Squats
    Abs
    Last edited by Partyfoul; 12-24-2008 at 01:25 AM.

  23. #273
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    I moved into Starr's 5 x 5 after this program.
    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

    The Quest

  24. #274
    Administrator chris mason's Avatar
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    Quote Originally Posted by Partyfoul View Post
    Awesome routine chris!

    I have a quick question for you. After completing the 30 days do you have a good routine I could go into? I loved how your guide was a such a set routine it became second nature to me.

    I am sure myself and many more out there would love it if you could make a 3 day split that was as awesome as this one was!

    Edit: just browsed through the post and saw others asking my same question, you should def make one if you have the time it was GREAT!!

    Im trying to work into something like this the only problem is that on bench day if you are doing max sets instead of %'s you can burn yourself out on the bench making decline/incline near impossible:

    Wednesday:
    Bench press
    Incline bench
    Decline bench
    Tricep pushdown
    Latpull down
    Leg press
    Calf raise
    Abs


    Friday:
    Cable Flys ?
    Skull crushers
    Triceps Pushdown
    Deadlift
    Abs


    Sunday:
    Shoulder press
    Military's
    Shoulder shrugs
    Skullcrushers
    Tricep pushdown
    Latpull down
    Squats
    Abs
    Check your PM.

    Chris


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  25. #275
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    I've just got 3 questions:

    1. Are you not supposed to do anything on Tuesday and Thursday, because those are usually my leg days and I don't really just want to give up on my legs.

    2. Since I don't have an Ab-Crunch machine where I go, will regular crunches be the same or should I just not do them?

    3. Im assuming the workouts should be done in the order that they're listed. But I don't have a tricep pushdown and lat pulldown machines where I go, but i can just do them when i get home. Should I just do them right when I get home then?
    Last edited by Brad Dep; 12-31-2008 at 09:09 PM.

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