I am not a powerlifter, but I have a respectable bench. I hit 315 for the first time today and my long term goal is to hit double my body weight. I am currently at 177lbs so I am 39lbs off my goal.
How realistic is this goal and does anybody have any tips or advice that will help me increase my max.
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09-04-2008, 12:59 PM #1
Who can Bench Press Double their body weight? Tips?
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09-04-2008, 01:05 PM #2
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09-04-2008, 01:25 PM #3
I don't really have a set routine. I typically work my chest 3 times a week and obviously bench on chest days. My chest routine today went like this:
Flat:
135 X 20
225 X10
275 X 5
275 X 5
rested for a bit
315 X 1
Incline plate loaded Hammer Machine (incline bench tears up my shoulders)
135 X 1
225 X 10
245X 8
245 X 8
245X6
Weighted Dips
1 X 20 (no weight)
1 X 10 (70lbs)
1 X 10 (70lbs)
1 X 8 (90lbs)
1 X 8 (90lbs)
I do these same three core lifts 3 times a week. I mix it up with weight and volume. Sometimes I pyramid up and sometimes I lift heavy for all sets. I very rarely do anything that I can lift more than 10 times.
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09-04-2008, 01:33 PM #4
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09-04-2008, 02:08 PM #5
Maybe try cutting back the 3 times per week chest routine to twice one week, then once the other week, what you are doing is working for you, but you will probably see better gains, the more you rest your chest.
As you should know the more advanced you get the less time you need to train and the more intelligent you need to train, also maybe try some lockouts every few sessions as well as forced reps.
I have benched double bodyweight plus 12 Lbs for 3 and 1/2 reps raw which is 420 Pounds at 204 Pounds bodyweight and I have a max now at 215 Pounds bodyweight of 462 Pounds.
I hope this helpshttp://uk.youtube.com/user/WeeSteve3
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09-04-2008, 03:28 PM #6
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09-04-2008, 03:41 PM #7
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09-04-2008, 03:41 PM #8
Good advice... I would do all that and also change you reps and sets.
Warm up then get to your working wt. Your working wt should be some thing you can hit for 3 to 5 reps. Then do 5 to 8 sets at that wt. All ways up your wt each week if possible for the 3 rep working sets.Ben Brizendine
Training Log
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09-04-2008, 10:34 PM #9
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09-05-2008, 09:30 AM #10
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09-05-2008, 11:44 AM #11
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09-05-2008, 11:58 AM #12
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09-08-2008, 05:13 AM #13
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