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  1. #1
    Registered User Bnk's Avatar
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    Who can Bench Press Double their body weight? Tips?

    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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  2. #2
    Registered User trapmanjoe's Avatar
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    it's a reasonable goal. what is your current bench routine like? when you maxed out with 315 did you have a sticking point?
    do not try to take what you cannot take by force.
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  3. #3
    Registered User Bnk's Avatar
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    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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  4. #4
    Multisport Apachhe2's Avatar
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    it's a very realistic goal. i have been chasing it for a long time and am finally starting to get closer...have hit 315 @ about 168. just keep workin at it and you will hit it eventually.
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  5. #5
    Registered User TheWeeMan's Avatar
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    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 helps
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    Banned MuscleMan009's Avatar
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    Do a wider grip, reverse benching, close grip, lockouts, floor press, basically just use some variation...
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    Registered User Darracq's Avatar
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    Originally Posted by TheWeeMan View Post
    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 helps
    ,


    I agree, when i hurt my hand and took a few extra days off, i cam back stronger than ever. that told me right there 3 times a week is to much.
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  8. #8
    Registered User benbriz's Avatar
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    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.
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  9. #9
    Wasp Killa Extraordinaire dethmetalanimal's Avatar
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    Originally Posted by Bnk View Post
    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.
    your body looks like its pouting.
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  10. #10
    EAT!EAT! tinyman5000's Avatar
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    the last two lifts are good for bodybuilding but if you want to build your bench press do JM presses or decline tricep work instead of dips
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  11. #11
    theduffman theduffman's Avatar
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    Originally Posted by tinyman5000 View Post
    the last two lifts are good for bodybuilding but if you want to build your bench press do JM presses or decline tricep work instead of dips
    I dunno about that I've worked out with a lot of lighter weight class powerlifters and a lot of them do dips. Obviously most of the heavier guys don't but its a pretty compound tricep exercise
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  12. #12
    The Mighty Devourer matthewluke60's Avatar
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    If you JUST hit 315 (and good job by the way) just keep doing what you are doing, it hasn't failed you yet, no reason to doubt it.
    EAT BABIES!!!
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  13. #13
    Taking Care of Business ChuckBird's Avatar
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    A few years ago I hit 365 at a bw of 180. Now I'm 190 and can't come close to that.
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