Hey all, just wanted some input as to if it is possible to take your bench press from 315 lbs to 405 lbs in a year. Basically i'm just trying to set a reasonable goal. So i've been lifting for a little less than 14 months and took my bench from 175 to 310. This gain was on a terrible diet, not enough sleep, poor routine, no suppliments besides wal mart protein, and an overdose of alcohol. So i'm thinking that if I clean up my habits and maybe hit up some creatine it would probably be easy to hit 405 in a year. So what do you guys think? reasonable goal? anybody else take their bench from three plates to four in a year? BTW, this lift is natty and raw and I will be on a somewhat clean bulking diet for this whole year.
~I tried posting this in the teen section, but everyone who replied couldn't even bench two plates, so i'm assuming i'll get some better responses from the powerlifters. Thanks guys!
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10-10-2011, 11:58 PM #1
Increase bench from 315 to 405 in a year?
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10-11-2011, 12:50 AM #2
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10-11-2011, 02:24 AM #3
- Join Date: Oct 2005
- Location: California, United States
- Age: 38
- Posts: 1,227
- Rep Power: 1959
reasonable, yes. easy...no.
you're on the right path considering your wanting to clean bulk. Reinforce your bench technique, select a proven program, get in your nutrition, sleep well and be consistent with your supplementation then you'll have a good start to achieve. 405 is a huge milestone. good luck on your endeavors
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10-11-2011, 02:38 AM #4
Right now I do flat bench once or twice a week. I do two or three warm up sets then I hit my one or two rep max, then I drop weight and do sets until failure. Example: 135*12 225*3 255*1 300*2 255*5 225*7 205*7. I also do alot of other exercises to suppliment bench (dips, incline barbell, decline barbell, incline fly, flat fly, cable fly, tricep pull downs, skullcrushers...etc). Is there a different routine you would recommend?
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10-11-2011, 06:01 AM #5
You should hop on a routine designed around benching. If you go to the sticky called "Read Before Starting a Thread" you will find many programs there to choose from.
Bench
Westside
Training the Bench
Bench Press 600 lbs
WSB (shirtless) DE Bench Calculator
How to bench press 500 easy
Bench E-Book
Ed Coan
Ed Coan Bench Program
Ed Coan Bench Routine (with PBN) by Iron Dungeon
Iron Dungeon
Iron Dungeon's 6 session (2 part) Bench Cycle
Kazmaier Cycle
Kazmaier Bench Cycle
Ryan Kennelly Bench Cycle(s)
Kennelly Bench Thread by StrongInChrist1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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http://squatsandscience.com/sscoaching/
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10-11-2011, 06:31 AM #6
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10-11-2011, 06:46 AM #7
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10-11-2011, 07:12 AM #8
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10-11-2011, 10:46 AM #9
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10-11-2011, 10:56 AM #10
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10-11-2011, 11:22 AM #11
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10-11-2011, 11:38 AM #12
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10-11-2011, 12:10 PM #13
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10-11-2011, 12:29 PM #14
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10-11-2011, 12:35 PM #15
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10-11-2011, 12:42 PM #16
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10-11-2011, 12:46 PM #17
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10-11-2011, 01:07 PM #18
leave 150lb ******* mentalities to 150lb *******s
I'm all about being positive and setting goals but to set an unrealistic goal is setting yourself up for failure. I see people bench 315lb ALL the time but I can honestly count the number of 405lb benches I've seen on one hand in all the years I've been lifting. Most people can lift their entire life and never put up 405 so take it for what its worth
goodluck broRIP Zyzz
rape black 1k+
Stay safe
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10-11-2011, 01:16 PM #19
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10-11-2011, 01:20 PM #20
if u believe u can do it and do everything u can to reach your goal then it is possible.
if u doubt yourself at all u will fail.
also readjusting your goals right before u get there is useful.say your trying to get 405 but once your close shoot for 425 instead.
thinking of any number or plates per side as a barrier or putting it on a pedestal is a good way to sabatoge yourself.Magic wand,MAKE MY MONSTER GROOOWWWW!!!!!!!!-Rita Repulsa
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10-11-2011, 01:27 PM #21
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10-11-2011, 01:32 PM #22
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10-11-2011, 01:37 PM #23
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10-11-2011, 01:48 PM #24
whats my weight have to do with anything? and who cares what you've seen in all your years of lifting.
as if either of these two points were relevant to the discussion
edit: nvm i see what ur saying. basically u set a high-bar for yourself, failed to reach it, and thus assume others will not be able to do it.
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10-11-2011, 01:54 PM #25
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10-11-2011, 01:55 PM #26
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10-11-2011, 01:56 PM #27
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10-11-2011, 01:58 PM #28
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10-11-2011, 02:01 PM #29
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10-11-2011, 02:38 PM #30
Well thanks for the advice guys. I see alot of you are sayin "no way." I'm still gonna set my goal at 405 tho. One reason is, I ran the logistic regression on the data from my gains in the last year, and extrapolating this says I should hit about 395 in a year (I'm a math minor so I couldn't resist). I'm still going up at a steady 10-15 pounds per month and not showing a sign of hitting a plateau. So I guess if I accomplish this, I can prove most of ya'll wrong. If I don't, then, oh well, i'll probabaly still have a pretty sadistic bench
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