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Thread: Starting 30 day 30lb bench routine

  1. #1
    Wannabebig Member ShaneSauce's Avatar
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    Starting 30 day 30lb bench routine

    Hey everyone I'm a noob here and I figured I would post up my plans for the next month of lifting.
    I will keep this updated.
    I saw the increase your bench by 30lb in 30 days so I figured I would give it a try.

    Current status
    ----------------
    16 years old
    265 pounds(I'm a big guy)
    6' tall

    215 lb bench
    195 lb incline bench
    215 lb power clean
    305 lb squat

    I want to get my bench up at least 30-40lb, I think I can bring squat up about 50 pounds.

    I lift at school in a weightlifting class first thing in the morning, the class is 90 minutes.
    We start by stretching and doing 10 minutes of cardio then we go straight into lifting.
    I wake up @ 7:30, class starts @ 9:15.

    I need some suggestions and help to get the most out of this month of lifting.

    My diet (mostly)
    Pre workout(8:00) - Oatmeal, banana's, raisins, nuts, water
    Post workout(11:00) - whey protein shake(80g protein), raisins, peanut butter&banana sandwich. water
    Snack(4:00) - usually whatever i can snack on, turkey sandwich, baked chips, gatorade, etc.
    Dinner(7:00) - whatever my parents cook (not always the healthiest stuff either)



    Anything I'm missing?

  2. #2
    BAD TO DA B0NE! EmericaBadBoy's Avatar
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    with ur mass im guessing that s**t should be very easy for you bro gl dont hurt yourself though i think you can do it if you just started lifting but thats a high goal, and with goals set so high you might want to be careful for shoulder injury. use bench shirt if you got one.
    Last edited by EmericaBadBoy; 01-25-2009 at 09:08 PM.


    ENERGY*
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    MENTAL FOCUS*


  3. #3
    Wannabebig Member ShaneSauce's Avatar
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    I sure hope it will be as easy as it sounds, I'm a pushover when it comes to junk food and stuff.


    I really need to find out my body fat % and trim that up for sure.
    Allot of my fat weight is in my belly.


    I will have plenty of motivation though, the best feeling in the world is getting that weight up!

  4. #4
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    Is this a decent program to do? Or does it ignore legs too much and other body parts, back etc? thoughts?

  5. #5
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    and is there anyway to make this a 4x a week workout?

  6. #6
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by PFM8241988 View Post
    and is there anyway to make this a 4x a week workout?
    The program is focused on bench, but you can bring up other lifts as well.

    ...and no. Do it exactly as it is. Everything is as it is for a reason.

  7. #7
    Wannabebig Member ShaneSauce's Avatar
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    I have a problem.

    Here is our schedule,
    I can't change this, this is the schedule our coach uses and we have to go by it.
    Mon - Legs day (squats, power clean, front squats)
    Tue - Upper body day (bench, incline bench, tricep extensions, curls, military press)
    Wed - Explosion day (hang clean, jerk, etc.
    Thu - Upper body day again (bench, incline bench, tricep extensions, curls, military press
    Fri - Legs day again (squats, power clean, front squats)

    Seeing as how I only have 2 days for upper body how should I do my lifting on bench to get maximum results?

  8. #8
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by ShaneSauce View Post
    I have a problem.

    Here is our schedule,
    I can't change this, this is the schedule our coach uses and we have to go by it.
    Mon - Legs day (squats, power clean, front squats)
    Tue - Upper body day (bench, incline bench, tricep extensions, curls, military press)
    Wed - Explosion day (hang clean, jerk, etc.
    Thu - Upper body day again (bench, incline bench, tricep extensions, curls, military press
    Fri - Legs day again (squats, power clean, front squats)

    Seeing as how I only have 2 days for upper body how should I do my lifting on bench to get maximum results?
    Don't do the program if you're gonna lift 5 days a week.

  9. #9
    Wannabebig Member ShaneSauce's Avatar
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    Well scratch the program.


    Should I focus on heavy weight low reps, or low weight high reps, or in between?

    I really wanna put up 30-40 more pounds on max day.

  10. #10
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    Quote Originally Posted by ShaneSauce View Post
    Well scratch the program.


    Should I focus on heavy weight low reps, or low weight high reps, or in between?

    I really wanna put up 30-40 more pounds on max day.
    Your teacher/trainer has you liftin 5x a week without a set/rep scheme?
    If that's the case why can't you just bring him the routine you want to do and see if you can do cardio tues/thur?

  11. #11
    Wannabebig Member ShaneSauce's Avatar
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    Yea he has a set rep.


    Like for example he got all of our maxes, then tells us to do a certain % of our max for a certain amount of sets and reps.

    This is how his schedule goes

    Max
    1st week - High reps, low weight
    2nd week - Less reps, more weight
    3rd week - Less reps, more weight
    4th week - Down to 3-4 reps per set, most weight
    Then max out all over again and start over.

    I have been his class before and I decided to take it again so I know how it goes.

    I just want to know if I should go with his schedule or do my own max % and sets and reps.

  12. #12
    Read the Stickies! whiteman90909's Avatar
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    If he has some sort of weekly wave loading routine, I say give it a try. It's usually set up that way for a reason.

    Then again, it could be crap, but like I said, I'd give it the benefit of the doubt.

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