Get my Bench to 315 in a year?

[Coach_Roach]

Hey guys, got a question. I just maxed out this morning for the first time since highschool. I got 255 twice, (wasn't even sure if I could get it once). The first rep was actually pretty easy and the second I got without assistance but it was a little more challenging. So i figure I could maybe do 265 or 270 for one rep.

Anyways my question is do you think its possible to get it up to 315 in a year? I am turning 29 in a week and I set a goal for myself to get it up before i turn 30. I know most of you probably can get 315 easily but for me that would be a pretty big milestone. I lifted a little bit here and there in high school and college but never took it serious. I have been going at the weights pretty strong for about a year and a half.

I do chest once a week and my routine consists of:
Flat BB bench
Pec Deck
Incline DB bench
Incline Flys
Overhead pulls

I do three sets of each except for bench which I do four.

I know bench pressing isn't that important but I like to make goals for myself to keep me motivated.

Any suggestions on what to change in my routine to get 315 up???????????

[Sprog]

in a year yeah i think you could do it easy if you work at it.

[takman]

a year sounds reasonable. Given your nutrition is good. I dont think you can do it while cutting though.....but some would argue with that.

But i will tell you that the difference between 260 and 315 is huge.

Read up on articles that talk about making gains on bench. Lots of good ones on here.

Also, was the lift you made with proper form?

I bet a lot of these threads of guys claiming i put up this or that on bench, were done with improper form ( not saying you) . When i say improper, i mean bouncing the bar off their chest. I hate that. Proper form to me is bringing it very close to your chest then going back up without it ever touching your chest.

Like the guys i see doing deads, where they slam the weight down hard, which gives them a small bounce, then back up again, i hate that.

[im2manly]

if your goal is to increase your bench as quick as possible I'd bench more than once a week and I wouldn't have a whole lot of volume. I prefer benching 2-3x a week and limiting it to heavy weights with low reps and large amounts of rest in between sets. The goal is not hypertrophy but strength, so you should keep that in mind. I believe you can defintely reach that goal in a year with a non-bodybuilder routine...with a bodybuilder routine I am not as confident that you can.

[Dubbal]

If you really want to focus on your bench, learn from the best benchers. I would suggest googling articles by Dave Tate, Jim Wendler and Metal Militia. These guys can teach you how to bench 315.

[EoR]

Heaps of stickies on strength programs for the big three powerlifts.

I'd consider a big bench important--clean and press I'd prefer but do both--and when has 315 been common? Pick any person off the street 9/10 315 would crush them. Don't get caught up with the inflated "standards" on sites.

[1ADPechal]

I have been working to hit the 300 mark for about 5 months now, I started off with a 155 max, and over the months I have got to 265, I am stuck here and cannot push it up. However I am deployed currently, and my diet is really poor. And on top of that the 120 - 125 deg. weather is really taking its toll on me. But with proper nutrition, rest, and dedication I think you can achieve your 300+ bench press goal in under a year.

Just my 2 cents :P

[Coach_Roach]

Thanks for the comments and help guys. It was pretty easy for me to get up to where I am at now but it seems I am starting to plateau.

As far as my diet, its pretty good for the most part. I try to get eat lots of protein and supplement with some protein powder. However I have three kids so sometimes there isn't a lot of time to fix a good meal, I just have to grab something quick if I want to eat anything at all.