How to increase flat BB by 22lbs - not obvious answers

[redrabbit]

I currently lift:

12x60kg (132lbs)
10x70kg (154lbs)
5x80kg (176lbs)
3x90kg (198lbs)

I also sometimes do 5x5 which I normally alternate week-by-week.

How can I get my bench press up to, say, 5x100kg (220lbs)? I'm going to give myself till christmas, so that's about 6-7 weeks which I think is achievable.

Any suggestions? I'm eating lots and also lifting heavy and mixing it up every week also. I'm also trying to work on my core, e.g. abs and general stability to help with the lift. My technique is pretty good I think, I train with a big lifter and we've work on technique a lot so don't think that's an issue.

[peteskeys]

You may be shooting yourself in the foot by "mixing it up every week". What do you mean when you say that?

[robertfah]

Originally Posted by redrabbit

I currently lift:

12x60kg (132lbs)
10x70kg (154lbs)
5x80kg (176lbs)
3x90kg (198lbs)

I also sometimes do 5x5 which I normally alternate week-by-week.

How can I get my bench press up to, say, 5x100kg (220lbs)? I'm going to give myself till christmas, so that's about 6-7 weeks which I think is achievable.

Any suggestions? I'm eating lots and also lifting heavy and mixing it up every week also. I'm also trying to work on my core, e.g. abs and general stability to help with the lift. My technique is pretty good I think, I train with a big lifter and we've work on technique a lot so don't think that's an issue.

Keep your form good and try doing heavier weights for less reps....instead of 12, 10, 5, 3 just do 2 warm-ups of 8 (light weight) and then do 3-4 sets of heavy, 2-4 RM.

Also, be sure you are taking in the appropriate amount of protein + carbs before and after your workout. This will help with energy throughout your workout.

Just my 2 cents...

[redrabbit]

Originally Posted by peteskeys

You may be shooting yourself in the foot by "mixing it up every week". What do you mean when you say that?

What I mean is, one week I do 5 sets of 5 reps, the next I do as posted, reps of 12, 10, 8, 6, etc...

From low reps one week to high reps the next.

[redrabbit]

Originally Posted by robertfah

Keep your form good and try doing heavier weights for less reps....instead of 12, 10, 5, 3 just do 2 warm-ups of 8 (light weight) and then do 3-4 sets of heavy, 2-4 RM.

Also, be sure you are taking in the appropriate amount of protein + carbs before and after your workout. This will help with energy throughout your workout.

Just my 2 cents...

Thanks, not a bad idea, maybe do a light weight set of 8, then a heavier set of 8, then go for a high figure.

Before workout I normally have:

Large protein shake - just started having this pre workout and found it really helps
10g Creatine
White Flood (NO2)

I also try to have something like a tuna sandwich, or 3 or 4 egg ommlette.

[8footballQB]

Originally Posted by redrabbit

What I mean is, one week I do 5 sets of 5 reps, the next I do as posted, reps of 12, 10, 8, 6, etc...

From low reps one week to high reps the next.

i would stick with it for a few weeks then switch, not switch every week

[Baby_Hulk]

Increase your calorie intake. Eat a **** load more. You'll gain a lot of strength simply by doing that and continuing to train hard. 225 would be cake.

[cameronlf06]

floor presses anyone? have worked wonders for me in the past strength wise