How am I doing and How can I improve?

[Slavich]

So far this is my body:

http://a840.ac-images.myspacecdn.com...9b9b52119f.jpg


Right now I feel like I'm about to start capping out. I have been lifting for 4 years (on and off), and currently weigh 145 pounds with a bench press of 280 (I want to get it to 315). My current chest work out twice a week (monday and thursday goes like this)


BB bench press 5 x 3 x 1
Incline Bench Press 3x8
DB Bench Press 10 x 10 x 6
Weighted Dips 3x10 (usally two plates)
^Super Set with incline push ups 3x20
Reverse Dips 1xdrop set (start with 3 plates and progress down)

and then for Tris since that kinda goes with chest, I do push downs 3x10 and nose breakers 3x8.

Thursday I vary from monday doing mostly dumbells.

DB Benchpress 10x10x6
Inclinde DB Benchpress 3x10
DB Flys 3x10
Unweight Dips 3x30 Super set Incline push ups 3x20
Reverse Grip Bench Press 10 x 8 x 6
Reverse Dips 1xDrop Set

Then the Tris

Push Downs 3x10
Nose Breakers 3x8.


I keep feeling like Im about to wall out and not get 315. I don't want to gain any weight. I want to stay in the 148 pound weight class. Should I do any variation to my work out? What should I do to guarntee that I don't wall out.

P.s Im at 6.5% body fat.

[-Stinkfist-]

you got a solid physique. (no homo)

[Mathieu]

Nice shoulders.
Switch routine every 4 weeks to avoid plateaus, also if you want to up your bench , you can try this program http://www.impulseadventure.com/weights/bench-rick.html
I got some nice results from it

[Slavich]

I also forgot. I don't take any supplements or any drugs. All I do is eat/lift.

[joush]

hawt

[mm6492]

Right now I feel like I'm about to start capping out. I have been lifting for 4 years (on and off), and currently weigh 145 pounds with a bench press of 280 (I want to get it to 315). My current chest work out twice a week (monday and thursday goes like this)

What are the records for the 148 pound weight class bench? I'm looking to compete seriously and right now can bench 275 @ exctacly 148 pounds. (17 years old).

So do u bench 175 or 180 and do u way 15 or 148?? first 2 threads on this forum and u r varying a little

[Slavich]

I have pushed down my weight and increased my bench since then.

Currently: 145 WEight
Bench press: 280

[Joelsopher]

if it works. stick with it. listen to your body not other people. if your plateauing , then get a spotter and increase weight.

other then that you look pretty good man forsure keep it up !! (no homo)

[Drayen]

I have pushed down my weight and increased my bench since then.

Currently: 145 WEight
Bench press: 280

If you're stronger than 99% of people in your weight division what makes you think you need advice. Obviously what you've been doing works.

[Slavich]

Cause I honestly don't think I'm stronger then 99% of people in my weight division lmao. I have no trainer and everything I do is on my own. I find it hard to believe that I manage to be in the top 1% on my own. And as for asking for advice, maybe there is something I don't know you guys could tell me about cause after all everything i Do has been self taught.

[ChorizoFit]

Wow nice bench

[MuscleMan009]

Nice shoulders.
Switch routine every 4 weeks to avoid plateaus, also if you want to up your bench , you can try this program http://www.impulseadventure.com/weights/bench-rick.html
I got some nice results from it

Don't do this.

if it works. stick with it. listen to your body not other people. if your plateauing , then get a spotter and increase weight.

other then that you look pretty good man forsure keep it up !! (no homo)

Don't neccessarily need a spotter.

Cause I honestly don't think I'm stronger then 99% of people in my weight division lmao. I have no trainer and everything I do is on my own. I find it hard to believe that I manage to be in the top 1% on my own. And as for asking for advice, maybe there is something I don't know you guys could tell me about cause after all everything i Do has been self taught.

1. Are you powerlifting or playing a power sport? If not then why the fucck is it so important to up your bench?
2. What do you need advice on?

[2high2die]

Home gym?

[Slavich]

I'm just looking for some tips/tricks to up my bench another 40 pounds honestly and seeing if I'm doing good where Iam at right now.

[MuscleMan009]

I'm just looking for some tips/tricks to up my bench another 40 pounds honestly and seeing if I'm doing good where Iam at right now.

Whats your routine look like?

[Slavich]

My chest routine is in the orginal post. ?? >_>

[mosley1990]

280 is an amazing good bench for 145 lbs. thats nearly double your weight. Youre only 17(as am I) I max a little more than you(315) but im also double your weight haha(fat ass) So, keep up the work man.

[Slavich]

Thanks alot man =).

[MuscleMan009]

I'd personally take a little from westside's bench training and do an ME day and a DE day...

DE Day

BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 30 seconds between sets, all reps should be done controlled but explosively)

FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES

TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc

UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc

ABS and or NECK

and then on second bench day

ME Day

MAX EFFORT EXERCISE - work up to a one rep max using a variation of the bench press...
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc

TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each

BACK MOVEMENT- keep reps 10-12 for 3 sets

ABS and or NECK

The point is to train your weakness so that your regular style will go up.

[Unst0pp4bl3]

strong WTF at this you look ridiculously good for 150 no homo

[Slavich]

Alright I will most def have to try that.

[MuscleMan009]

Are you actually going to or are you just saying that?

Seriously give it a try, he's a link to the whole program if you want
http://forum.bodybuilding.com/showpo...61&postcount=1

but what kind of form do you use when benching?

[765]

if your benching 280 @ 145 and are asking people what routine your should be doing then i dont believe you for a second

possible? yea likely? no

[Slavich]

I have no reason to lie about my bench press pal. I often ask for advice on this and take peoples routine and mix it to my own style. Right now I got a pretty close grip about little past should length apart. when I branch out far my bench decreases a good bit. I think I got a picture of me bench pressing 250x3. Let me get it.

[Slavich]

http://a749.ac-images.myspacecdn.com...b8b5519184.jpg


Heres me bench pressing 250. If you look closely you can see the 10 on the end in the bottom of the picture cant see the rest of the weight lol. But thats my form if that helps any.

[765]

http://a749.ac-images.myspacecdn.com...b8b5519184.jpg


Heres me bench pressing 250. If you look closely you can see the 10 on the end in the bottom of the picture cant see the rest of the weight lol. But thats my form if that helps any.

anyone can hold 250 on their chest

(video)

[Slavich]

I'm not trying to prove anything. That picture was strictly to show him form.

[765]

I'm not trying to prove anything. That picture was strictly to show him form.

i didnt ask for your form

how much do you squat? 95 ?

[MuscleMan009]

http://a749.ac-images.myspacecdn.com...b8b5519184.jpg


Heres me bench pressing 250. If you look closely you can see the 10 on the end in the bottom of the picture cant see the rest of the weight lol. But thats my form if that helps any.

form looks good, but it looks like you could get a little more arch in your bench, that would help out a good bit...

Also your wrists are rolling over, get some wrist wraps, they added a good 20-30 on my bench...

www.lockoutforums.net get them from there... get the true blacks

[George Costanza]

Killer ****ing genetics bro.