I have been a bench only person for quite a while. I have a few "world" records @ 181 and 165 so, i'm no stranger to hard work/training.
I have a goal now to hit 500lb bench. I'm hopeing to not get too big or weigh a lot more. I wouldn't mind hitting 200 but would want to keep it at 190.
I train 3-5 days a week. Chest/full bench/tris M, Legs Tue, Back/Bi's/lats/abs Wed, Rest Thurs, Boards/rack lock outs/heavy tris Fri. Sometimes another back day on Sat.
I have done West side barbell, 5/3/1, 6 sets of 3's, 10 sets of 2's.
I usually alternate every 2 months with West side and a variation of my own routine.
Stats are 5'8 180 benching 405-435 weekly. Decline 465. Incline 245 (never tried for much).
Diet is 60% pro 20% carb 20% fats or 40% pro 30% carb 30% fat. 3-4k calories.
3 (40-60) shakes on workout days, 2 (40-60)on off days, on creatine mono and take a mult vit.
Work outs only last about 60-90 min. I'm not that sore usually, unless I really pump it and do a good 90 min routine. I have involved some deadlifts and squats ( I went from 185 sq to 315 and no effect on bench) (I went from 225 deadlift to 405 with no effect on bench). So, now I just don't do those so much anymore.
What am I missing? I've been about the same for over a year.
I feel I have a solid workout and diet and stuck at 405-435 bench, how do I get to 500?
Thanks in advance. I know there is some expert out there to shine some light.
The easiest and fastest way? Go to 200 and watch your bench go up 30lbs.
Long run, it sounds like you are all over the place with your training. You need to find an effective way of training and stick to it for about a year.
This may sound odd coming from a fellow bench only guy, but you really need to stick with the squatting and deadlifting. Having strong legs does help with a big bench from the standpoint of building a solid platform on the bench.
But I really feel it keeps you focused throughout the week on training. I'd go nuts if I only trained 2 or 3 times a week. A 315 squat really isn't a solid squat to base your decision on of whether or not squatting helps you. Neither is a 405 pull.
Westside is a super solid program - but I'll say that because I train there. However it does really help the program if you have training partners. It took me from a 365 raw bench to 575lbs.
Thanks!crazy strength, btw!
That puts me at almost a 1200 total score. I'm pretty sure thats high for a bench only person @ 180.A 315 squat really isn't a solid squat to base your decision on of whether or not squatting helps you. Neither is a 405 pull.
And all my lifts are raw and drug free.
crazy strength, btw!
build some more muscle. get up to around 210 with a decent bodyfat %
right now im 80kg and pull around 225kg, i want to be able to pull 300kg, so i know i need to weight about 100kg to do so...but hopefully less since im so damn short.
i obviously dont need to talk about programming or ask to see a video of your bench. not with those kinda numbers!!
im sure Vinny D and Travis will chime in on this anyway
last meet, GPC, Irish Open: 03/11/2012
@ 82.5kg/ 181 junior raw
B: 130 kg/286
best gym lifts:
B: 135 kg/300
D: 220 kg/485
I'm going to be no help, but damn that's a big bench! Do you mind if I ask why bench only?
Adding 10 - 20 pounds will obviously help. I will say however, bench is the only lift that I can make solid progress on without gaining any weight.
Listen to Travis's advice. He's one of the top benchers on this board.
Best lifts: 615/475/660, Raw w/ Wraps