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Thread: Up Your Bench 30lbs in 30 Days Program

  1. #1
    Weak Mofo
    Join Date
    May 2009
    Posts
    143

    Up Your Bench 30lbs in 30 Days Program

    Hello all, I have another training log but I'm taking a month off from that to give this 4 week program a try and see if it does me any good. My bench press hasn't improved in the last three months, and my max bench is only 185. So I'm going to give this a try.

    I'll show all of my results right here for anyone who is interested in this program.

    Also, here is a link to the program:
    Up Your Bench 30lbs in 30 Days!

    The Routine:
    Monday:
    - Week 1: Bench Press - 3 x 120 x 3 reps
    - Week 2: Bench Press - 3 x 130 x 3 reps
    - Week 3: Bench Press - 3 x 140 x 3 reps
    - Week 4: Bench Press - 3 x 150 x 3 reps
    - Decline Skull Crushers - 2 x 10
    - Triceps Pushdowns - 1 x 10
    - Squat - 2 x 5
    - Lat Pulldown (curl grip) - 2 x 10
    - Calf Raises - 2 x 10, to failure

    Wednesday:
    - Week 1: Bench Press - 2 x 145 x 3
    - Week 2: Bench Press - 2 x 155 x 3
    - Week 3: Bench Press - 2 x 165 x 3
    - Week 4: Bench Press - 2 x 175 x 3
    - Triceps Pushdown - 1 x 10
    - Hack Squats - 2 x 6
    - Abs

    Friday:
    - Week 1: Bench Press - 2 x 155 x 2
    - Week 2: Bench Press - 2 x 165 x 2
    - Week 3: Bench Press - 2 x 175 x 2
    - Week 4: Bench Press - 2 x 185 x 2
    - Dumbbell Bench Press - 1 x 30 or more reps, to failure
    - Skull Crushers - 2 x 8
    - Decline Triceps Pushdowns - 1 x 10
    - Hack Squats - 2 x 6
    - Lat Pulldown (curl grip) - 2 x 10
    - Calf Raise - 2 x 10, to failure
    - Abs

    The Log:
    Monday, January 3rd
    Bench Press:
    - Bar x 10 Warm up
    - 95 x 5 Warm up
    - 120 x 3
    - 120 x 3
    - 120 x 3

    Skull Crushers:
    - 20 x 10 Warm up
    - 45 x 10
    - 45 x 10

    Triceps Pushdowns:
    - 50 x 10 Warm up
    - 70 x 10 Warm up
    - 100 x 10

    Squats:
    - Bar x 5 Warm up
    - 95 x 5 Warm up
    - 135 x 5 Warm up
    - 175 x 5 PR (First 5 rep set of 175)
    - 175 x 5 PR (2 sets of 175)

    Lat Pulldown Curl Grip:
    - 50 x 10 Warm up
    - 80 x 10 Warm up
    - 100 x 10 Warm up
    - 120 x 10
    - 120 x 10

    Calf Raises to failure: 45 Degree calf sled machine
    - BW x 10 Warm up
    - 90 x 10 Warm up
    - 180 x 10
    - 180 x 12 (Failure)

    Notes: I expect these number to be higher next time. I spent my new years with the flu, and I'm still recovering from it. This was my first workout in a week.

  2. #2
    GOLDS GYM NIPPLE Ts R COOL cheeseburgler's Avatar
    Join Date
    May 2010
    Location
    San Francisco, CA
    Posts
    69
    Good luck man, high volume like that slapped a ton of weight on my bench this winter. Went from 225x1 to 225x7 & 265x1.
    6'2" @ 200 pounds
    Deadlift 405, Squat 315, Bench 260
    Total: 980
    Front Squat: 225x1, 215x3

    Log to 1,000 pound total: http://www.wannabebig.com/forums/showthread.php?138552

  3. #3
    Weak Mofo
    Join Date
    May 2009
    Posts
    143
    Quote Originally Posted by cheeseburgler View Post
    Good luck man, high volume like that slapped a ton of weight on my bench this winter. Went from 225x1 to 225x7 & 265x1.
    That's awesome, man! I really hope I can pull something like that off. I doubt this routine will get me that kind of improvement in only a month but definitely come summer time I hope to bench atleast 225 for reps!

  4. #4
    Weak Mofo
    Join Date
    May 2009
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    143
    Wednesday, January 5th

    Bench Press:
    - Bar x 10
    - 95 x 5
    - 95 x 5
    - 140 x 3
    - 140 x 3

    Triceps Pushdowns:
    - 40 x 10
    - 60 x 10
    - 90 x 10
    - 100 x 10
    - 110 x 10
    - 120 x 10 PR +20

    Sled Hack Squats:
    - BW x 5
    - 90 x 5
    - 180 x 5
    - 270 x 5
    - 400 x 6
    - 400 x 6 PR +20

    Leg Raises:
    - 20
    - 15
    - 10

    Planks: 30s Each
    - Front
    - Left
    - Right
    - Right salute
    - Left salute

  5. #5
    Weak Mofo
    Join Date
    May 2009
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    143
    Friday, January 7th

    Bench Press:
    - Bar x 10
    - 95 x 5
    - 135 x 3
    - 155 x 2
    - 155 x 2

    Dumbbell Bench Press:
    - 20 x 10
    - 45 x 25

    Skull Crushers:
    - 25 x 8
    - 45 x 8
    - 45 x 12

    Triceps Pushdowns:
    - 70 x 10
    - 100 x 10
    - 120 x 10

    Sled Hack Squats:
    - Sled x 6
    - 90 x 6
    - 180 x 6
    - 180 x 6

    Lat Pulldown (curl grip):
    - 70 x 10
    - 100 x 10
    - 130 x 10
    - 130 x 10

    Sled Calf Raises:
    - Sled x 10
    - 90 x 10
    - 180 x 10
    - 180 x 12

    Leg Raises:
    - 20 Reps
    - 15 Reps
    - 10 Reps

  6. #6
    Weak Mofo
    Join Date
    May 2009
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    143
    Monday, January 10th

    Threw out my back yesterday at my girlfriend's house. Apparently I strained a muscle... No more lower body/back workouts for me for awhile...

    Bench Press:
    - Bar x 10
    - 95 x 5
    - 115 x 5
    - 130 x 3
    - 130 x 3
    - 130 x 3

    Decline Triceps Extensions with EZ Curl Bar:
    - Bar x 10
    - 45 x 10
    - 55 x 10
    - 55 x 10

    Triceps Pushdowns:
    - 50 x 10
    - 70 x 10
    - 90 x 10
    - 110 x 10
    130 x 10

    Squats: Can't squat for a while. Damn back.

    Lat Pulldown (curl grip):

    50 x 10
    90 x 10
    110 x 10
    140 x 10
    140 x 10

    Calf Raises with sled machine:
    Sled x 10
    90 x 10
    90 x 10

    Did these with long 5 second pauses at the bottom.

    Notes: I wish I could have squated... I love squats. Got a PR on the Lat Pulldowns, that was cool. Bench felt nice and easy and I feel like I'm getting my form and stability alot better.

  7. #7
    Weak Mofo
    Join Date
    May 2009
    Posts
    143
    Wednesday, January 12th

    Bench Press:
    Bar x 10
    - 95 x 5
    - 135 x 3
    - 155 x 3
    - 155 x 3

    Triceps Pushdown
    - 70 x 10
    - 100 x 10
    - 130 x 10

    Leg Raises:
    - x 20
    - x 15
    - x 10

    Notes: Couldn't deadlift or squat because of back injury





    Friday, January 14th

    Bench Press:
    - Bar x 10
    - 95 x 5
    - 135 x 3
    - 165 x 2
    - 155 x 2 ...... 165 was too hard... had to drop back to 155 to finish the sets...

    Dumbbell Bench Press:
    - 20s x 10
    - 45s x 20 ..... 5 less reps than last time.....

    Skull Crushers:
    - 45 x 8
    - 45 x 15

    Triceps Pushdowns:
    - 50 x 10
    - 80 x 10
    - 110 x 10
    - 130 x 10

    Hack Squats:
    Could not complete because of back injury

    Lat Pulldown (curl grip):
    - 50 x 10
    - 80 x 10
    - 100 x 10
    - 140 x 10
    - 140 x 10

    Calf Raises:
    - Sled x 10
    - 90 x 10
    - 180 x 10
    - 180 x 11

    Leg Raises:
    - x 15
    - x 10
    - x 5

    Notes: I got to the gym, then realized I had forgotten to eat and was very hungry.... I am confident that I could have performed much better than this and easily made that 165 bench mark for today if only I hadn't forgot to eat. I was totally drained of energy from the start. Today was very disappointing.

  8. #8
    Weak Mofo
    Join Date
    May 2009
    Posts
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    Monday, January 17th

    Bench Press:
    - Bar x 10
    - 95 x 10
    - 135 x 5
    - 150 x 3
    - 150 x 3
    - 150 x 3

    Decline Skull Crushers w/ EZ bar:
    - Bar x 10
    - 45 x 10
    - 45 x 10
    - 75 x 5

    Triceps Pushdowns:
    - 50 x 10
    - 80 x 10
    - 110 x 10
    - 140 x 10 PR

    Squats:
    Still can't squat because of back injury...

    Lat Pulldowns (curl grip):
    - 70 x 10
    - 110 x 10
    - 150 x 10
    - 150 x 10 PR

    Calf Raises
    - To failure

    Notes: Felt like I had more energy today finally. I'm not sure if my bench is getting any better though... If I can bench the 2 x 165 x 3 tomorrow then I know I've increased. But if I can't do it then I haven't made any bench progress these last 3 weeks at all... Wish me luck!

  9. #9
    Weak Mofo
    Join Date
    May 2009
    Posts
    143
    Wednesday, January 19th

    Bench Press:
    - Bar x 10
    - 95 x 10
    - 115 x 5
    - 135 x 3
    - 155 x 2
    - 165 x 3
    - 165 x 2 - Missed the last rep

    Triceps Pushdowns:
    - 50 x 10
    - 100 x 10
    - 130 x 10
    - 150 x 10 PR

    Deadlift: Didn't do because of back

    Abs: Leg Raises and planks

    Notes: I felt alot more energized this workout. I was little skeptical about the 165 reps and I ended up missing the last one. I feel like I'm failing at this program.... I have no idea if I'm going t be able to manage the 2 x 175 x 2 this friday.... I doubt it

  10. #10
    Weak Mofo
    Join Date
    May 2009
    Posts
    143
    Friday, January 21st

    Bench Press:
    - Bar x 10
    - 95 x 5
    - 135 x 3
    - 155 x 1
    - 175 x 2
    - 175 x 2

    Dumbbell Bench Press:
    - 45s x 27

    Skull Crushers:
    - 65 x 8
    - 65 x 8

    Triceps Pushdowns:
    - 150 x 10

    Hack Squats: Didn't complete because of back

    Lat Pulldowns (curl grip):
    - 150 x 10
    - 150 x 10

    Calf Raises

    Abs

    Notes: Benching actually felt good today. I didn't think I was going to get the 175s.

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