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  1. #1
    Registered User robteneight's Avatar
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    Arrow One year of bench press- your actual gains

    Was wondering if its possible to increase your bench by 100 lbs in a year.. has anyone done this?
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  2. #2
    Registered User BigGoodFella's Avatar
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    no mabey 20-40lbs
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  3. #3
    Registered User powerlifter70's Avatar
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    yes...and I have done it.
    Best lifts done at a powerlifting meet:
    Raw Bench 523
    Bench Press 673 (single ply titan f6)
    Raw Deadlift 650
    Deadlift 702 (single ply Inzer MaxDL)
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  4. #4
    Registered User Sk8Punk612's Avatar
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    Yes

    With newbie gains, I've managed to put on about 40 lbs to my flat bench weight in 3 1/2 months, even though my gains are starting to slow down. With a strict diet and workout schedule I would say it's very possible.
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  5. #5
    Registered User robteneight's Avatar
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    if you have a solid straight year of lifting/ doing bench, post your gains...
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  6. #6
    http://YanyanXu.com Dracoy's Avatar
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    Newb gains... for me.

    Half a year from 45 lbs to 135 lbs...

    Year later... 135 to 185... Slows down after that.
    CONTROLLED LABS - WINNING the War against GENETICS
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    Disclaimer: The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
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  7. #7
    Powerlifter EinMassengrab.'s Avatar
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    with noob gains, i went from 110 to 280 in one year
    6' 215 lbs

    CURRENT (all estimated)/GOAL

    Bench: 390+/405
    Squat: 430ish/500
    Deadlift: 450ish/600

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  8. #8
    KNEES GO PAST TOES GoJu's Avatar
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    wow! I never got those newb gains people talk about; I think I'm gonna start benching again (would be my first time in like a year) so maybe I'll get some quick gains from just starting to do the movement again.
    'Prior to the Department of Education, there was no illiteracy'

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  9. #9
    Registered User swolegantor's Avatar
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    Yes depending on a variety of factors.
    It is not the strongest of the species that survives, nor the most intelligent, but rather the one most responsive to change.
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  10. #10
    Is a Turtle Torrtrefireto's Avatar
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    i went from failing at 245 to hitting 330 (in competition) from december to april of this year but I had been there before so it wasn't as extreme as if someone was just reaching that for the first time
    2013 Goals
    Gym or meet, don't care
    Raw- 550 (done)/405/550
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  11. #11
    Registered User FromFight2Might's Avatar
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    I went from 185lbs bench to 245lbs since January
    Current stack:
    NANO VAPOR
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  12. #12
    Banned strongman963's Avatar
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    idk
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  13. #13
    Banned strongman963's Avatar
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    Originally Posted by FromFight2Might View Post
    I went from 185lbs bench to 245lbs since January
    while serving the country?
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  14. #14
    Registered User benbriz's Avatar
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    Yes really not that tough as a newbie. I did 145 with equip first year then 85 second year. We'll see about this year. Im expecting another 75 or so.
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  15. #15
    Registered User Hiretsukan's Avatar
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    Originally Posted by robteneight View Post
    Was wondering if its possible to increase your bench by 100 lbs in a year.. has anyone done this?
    it's very possible for those who have just began lifting.

    my first year of lifting i went from 115 to 245 if i remember correctly.
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  16. #16
    Registered User FromFight2Might's Avatar
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    Originally Posted by strongman963 View Post
    while serving the country?

    ah, ya I guess, Its really nothin...
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  17. #17
    Banned GRAYHORSE's Avatar
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    Originally Posted by robteneight View Post
    Was wondering if its possible to increase your bench by 100 lbs in a year.. has anyone done this?


    I've no **** seen 3 people gain that in 4 weeks on a TRN-X/Mangadrol stack.
    I dont use it, but it's definatly the strongest PH i've sold. Most peek around 75lbs gain.

    Otherwise yeah, you could do it in a year naturaly for sure. It will be harder if you've been peaked for a while.
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  18. #18
    Registered User snoob's Avatar
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    I've increased my bench from last year august till now by exactly 45kg / 99lbs
    From 95kg/209lbs to 140kg/308lbs
    Training since jan '07
    Deadlift: 300kg
    Benchpress: 155kg
    Squat: 240kg
    Total: 695kg
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  19. #19
    Registered User 56chev's Avatar
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    February '08 I did 135 x 6, last week I did 225 x 6.

    n00b gainz though.
    "Starting Weight" 3/21/08: 161 lbs
    Weight as of 8/21/08: 173
    Bench: 255 x 1
    Squat: 205 x 5 x 5 :( Moving up though
    Dead: 315 x 1 :)
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  20. #20
    Powerlifting Mod isaku900's Avatar
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    tbh, i wouldn't know how much I can gain in a year I've never been able to bench for more than 6 months w/o getting an upper body injury.

    This stretch I'm on now is the longest I've been benching w/o injury ever.

    its pretty awesome. so far I've gained about 25lbs.
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  21. #21
    Registered User FSUMuscle07's Avatar
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    I'm the past year I gained 15-16 lbs. and max went from about 335-340 to 410. (edit t'n'g not comp)
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  22. #22
    Banned strongman963's Avatar
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    Originally Posted by FromFight2Might View Post
    ah, ya I guess, Its really nothin...
    thats awesome keep up the good work, stay healthy, and safe.



    PS. lift hard
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  23. #23
    hates you, probably. PotKettleBlack's Avatar
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    Yep, my first year lifting I put on over 100lbs, [~120] onto my bench. Wish I could keep progressing like that indefinitely!
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  24. #24
    Triple Nine Society Jimislash's Avatar
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    I went from 305 to 415 in about a year. It was a lot of newb gains. I hadn't lifted in the previous three years and before that not consistently for even longer.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=3059531

    Bench- 465; Squat- 710; Deadlift- 575

    Goals for 2008

    Bench- 500; Squat- 800; Deadlift- 600
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  25. #25
    Registered User isnogood's Avatar
    Join Date: Jul 2008
    Location: Netherlands
    Age: 24
    Stats: 6'2", 165 lbs
    Posts: 20
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    Would be possible for someone who has been there and has fallen back.. But for a newbie it would be extraordinary.
    Medical Student

    Current supps:
    Whey Isolate
    Whey Hydrolysate
    Fish Oil
    Multivitamin
    Creatine Monohydrate
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  26. #26
    Registered User snoob's Avatar
    Join Date: Feb 2007
    Age: 28
    Stats: 6'4", 246 lbs
    Posts: 602
    BodyPoints: 4396
    Rep Power: 95
    snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000) snoob has a brilliant future. Third best rank! (+40000)
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    Originally Posted by isnogood View Post
    Would be possible for someone who has been there and has fallen back.. But for a newbie it would be extraordinary.
    so i am extraordinary ?
    Training since jan '07
    Deadlift: 300kg
    Benchpress: 155kg
    Squat: 240kg
    Total: 695kg
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  27. #27
    Registered User bodybuilder127's Avatar
    Join Date: Aug 2008
    Location: Hawley, Pennsylvania, United States
    Age: 26
    Stats: 5'9", 180 lbs
    Posts: 3,318
    Rep Power: 2069
    bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000) bodybuilder127 has reached the pinnacle! Best possible rank! (+1000000)
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    In my first year I went from doing a shaky 135 for 5 reps to doing a good 225 for 5-6 reps. I did 5x5 and when I plateaued I did pyramids. The only problem is Ive been stuck at 225 at 6 reps for the last month...........
    "In this world I may be a nobody, but to somebody, I may be their world"
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  28. #28
    Registered User Dhane's Avatar
    Join Date: Jul 2007
    Location: Chandler, Arizona, United States
    Age: 22
    Stats: 6'3", 240 lbs
    Posts: 283
    BodyPoints: 1280
    Rep Power: 9
    Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000) Dhane is just really nice. (+1000)
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    Yep just did it this year. i went from bout 200- 315lbs this year.
    Big_beast16
    Goals:
    Bench: 405
    squat: 450
    Deadlift: 500
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  29. #29
    Registered User 45BIG's Avatar
    Join Date: Jun 2006
    Location: Mercersburg, Pennsylvania, United States
    Age: 44
    Stats: 5'9", 199 lbs
    Posts: 1,144
    BodyPoints: 1459
    Rep Power: 250
    45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000) 45BIG has a reputation beyond repute. Second best rank possible! (+100000)
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    newb gains + body weight + good supplementation= biggest increases you'll likely ever see in lifting.
    Monday Bench
    Tuesday Rest
    Wednesday Drink beer
    Thursday Drink more beer
    Friday Bench
    Saturday celebrate benching by drinking beer
    Sunday plan for benching
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  30. #30
    Banned MLK_Fan's Avatar
    Join Date: Mar 2008
    Age: 24
    Stats: 5'8", 189 lbs
    Posts: 107
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    MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank) MLK_Fan is the lowest scum of the boards. (Worst Rank)
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    Started at about 135 now I can bench 285 in under a year. Ate like an animal and gained 40 pounds during this time aswell.
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